Hummus is a very delicious and popular Mediterranean dish that is loved by people all over the world. It is extremely simple to prepare and within minutes you may serve it to your guests along with some freshly cut vegetable sticks or pita wedges. Read on to know about some of the scientifically proven health benefits of eating this chickpea based preparation.
Hummus is quite a simple to prepare dish that requires some quick blending of chickpeas with tahini, garlic, lemon juice, olive oil, and a couple of seasonings to a smooth paste. It is a perfect gluten free and dairy free preparation that can be used as a healthier alternative to the high caloric spreads and dips. Many studies have associated this Mediterranean dip with several health benefits.
Hummus has a wide range of nutrients including some of the very vital vitamins and minerals. Each 100g serving of hummus provides about 166 kcal of energy, 7.9g plant based protein, 9.6g fats, 6g fiber, 12% of RDI of Thiamin, 10% of RDI of vitamin B6, 39% of RDI of manganese, 26% of RDI of copper, 21% of RDI of folate, 18% of RDI of magnesium and phosphorus each, 14% of RDI of iron, 12% of RDI of zinc, and 7% of RDI of potassium. This makes it an ideal nutritional source, especially for people who are vegan and vegetarian. It contains, olive oil that has the powerful antioxidant ‘oleocanthal’, chickpeas, and sesame seeds, all of these three ingredients are vital to combat chronic inflammation. The high content of dietary fiber in hummus is beneficial to keep your gut healthy. The fiber in hummus is mainly converted by the gut bacteria in to short chain fatty acid butyrate, which is helpful to nourish the colon cells and lowers the risk of colon cancer. Chickpeas are used to prepare hummus, have a low glycemic index (GI) that means they are metabolized slowly by our body and are helpful to control the blood sugar levels. Studies have found that the high soluble fiber content of hummus is also beneficial to control the sugar spikes in the blood stream and the healthy fats present slows down the carbohydrate absorption, all of which results in a steady blood sugar level. Many studies support a beneficial effect of chickpea and olive oil on heart health. Since these two are the main ingredients to prepare this delicious spread, hummus may promote heart health and lower the risk of heart disease. There are studies to support the positive effect of hummus on weight loss. Chickpeas, in particular, have been linked to lower body weight and improve satiety levels.