Hummus, a delicious and nutritious paste, is a traditional food originating from the Middle East that has gained worldwide popularity. Made from chickpeas, tahini (sesame paste), lemon juice, garlic, and olive oil, hummus is not only tasty but also highly beneficial for health.
In this article, we’ll explore the benefits, nutritional properties, and potential precautions of this delightful dish.
Benefits of hummus
- Rich in Nutrients
Hummus is an excellent source of plant-based protein, fiber, vitamins, and minerals. It contains vitamin B6, folate, iron, magnesium, and phosphorus, all essential for the optimal functioning of the body. - Supports Digestion
Thanks to its high fiber content, hummus helps regulate bowel movements and prevents constipation. - Promotes Heart Health
Ingredients like olive oil and tahini are rich in unsaturated fats, which help reduce “bad” LDL cholesterol and protect the heart. - Aids in Weight Management
Hummus is a filling food, which can help reduce calorie intake during meals, making it suitable for those aiming to maintain a healthy weight. - Ideal for Vegetarian and Vegan Diets
As a rich source of plant-based protein, hummus is perfect for those following plant-based diets. - Antioxidant and Anti-Inflammatory Effects
The garlic and lemon in hummus offer antioxidant properties, combating oxidative stress and reducing inflammation in the body.
Nutritional Properties of Hummus
A 100-gram serving of hummus contains approximately:
- Calories: ~166 kcal
- Protein: 7.9 g
- Fat: 9.6 g
- Carbohydrates: 14.3 g
- Fiber: 6 g
These values may slightly vary depending on the ingredients used.
Precautions of hummus
While hummus is considered a healthy food, there are situations where its consumption should be limited:
- Allergies to Sesame or Chickpeas
Individuals allergic to sesame (tahini) or chickpeas should avoid hummus, as it can trigger allergic reactions. - High-Calorie Content
Excessive consumption may increase calorie intake, which is not ideal for those following a low-calorie diet. - Sensitivity to Garlic
For those with digestive issues or garlic intolerance, hummus may cause stomach discomfort. - High Sodium Content
Store-bought hummus can contain significant amounts of salt. It’s recommended to check the label and, if possible, prepare hummus at home to control the salt content.
How to make hummus at home
To enjoy fresh and customized hummus, here’s a simple recipe:
Ingredients:
- 200 g cooked chickpeas
- 2 tablespoons tahini
- 2 tablespoons lemon juice
- 1-2 garlic cloves (to taste)
- 2 tablespoons olive oil
- Water (for consistency)
- Salt and pepper, to taste
Instructions:
- Place all the ingredients in a blender or food processor.
- Blend until you achieve a smooth paste. Gradually add water to adjust the consistency.
- Taste and adjust the flavors with salt, pepper, or lemon juice as needed.
- Serve with raw vegetables, pita bread, or crackers.
Hummus is a versatile, tasty, and nutrient-packed food that’s ideal for a balanced diet. However, it’s important to be mindful of potential precautions and control portions to avoid overconsumption.
When prepared at home, hummus can become a reliable ally for health and a delight for your taste buds!