Health Benefits of Hummus - Side Effects, and Recipes

Table of Contents

• Nutrition Facts of Hummus

• Seven Health Benefits of Consuming Hummus

• Side Effects of Consuming Hummus

• Classic Hummus Recipe

• Take-Home Points

• FAQ on Health Benefits of Hummus

Introduction

Originating from the Middle East, hummus is a dip and spread typically prepared by blending chickpeas, tahini (ground sesame seeds), olive oil, lemon juice, and garlic in a food processor garnished with a few whole chickpeas, parsley, olive oil, and paprika. Not only is hummus delicious, but it is also packed with nutrients and has impressive health and nutritional benefits. It is also a great plant-based protein source, making it a nutritious option for vegans and vegetarians.

Nutrition Facts of Hummus

A  3.5-ounce or 100-gram serving of hummus contains:

• Calories: 166

• Fat: 9.6 grams

• Protein: 7.9 grams

• Carbs: 14.3 grams

• Fiber: 6.0 grams

• Manganese: 39% of the RDI

• Copper: 26% of the RDI

• Folate: 21% of the RDI

• Magnesium: 18% of the RDI

• Phosphorus: 18% of the RDI

• Iron: 14% of the RDI

• Zinc: 12% of the RDI

• Thiamin: 12% of the RDI

• Vitamin B6: 10% of the RDI

• Potassium: 7% of the RDI

Seven Health Benefits of Consuming Hummus

1. Highly nutritious and rich in plant-based proteins.

Most people who follow a vegan or vegetarian diet do not get enough nutrients and protein from their diet, which are essential for optimal growth, recovery, and immune function. Hummus is an excellent source of plant-based protein (providing 7.9 grams per serving) and nutrients like iron, folate, phosphorus, and B vitamins, making it a perfect option for vegans and vegetarians. 

2. Promotes digestive health

Hummus is an excellent dietary fiber source that can improve digestive health. It provides 6 grams of dietary fiber per 100 grams. Dietary fiber helps soften and add bulk to stools, making them easier to pass. Additionally, dietary fiber helps feed the healthy bacteria in the gut.

One study found that consuming 200 grams of chickpeas for three weeks promotes the growth of beneficial bacteria, such as bifidobacteria while repressing the growth of harmful bacteria. Gut bacteria convert some of the fiber in hummus into short-chain fatty acid butyrate. Butyrate helps nourish the colon cells and has many incredible benefits. Laboratory studies show that butyrate production helps to lower the risk of colon cancer and other health problems.

3. Help control blood sugar levels

Hummus is made mainly from chickpeas, which have a low glycemic index (the glycemic index is a scale that measures the ability of foods to increase blood sugar). Foods with a high GI value get quickly digested and absorbed, which causes a  sharp spike and fall in blood sugar levels. And foods with a low GI value get slowly digested and then absorbed, which results in a slower and more balanced rise and fall in blood sugar levels. 

The main ingredient of hummus, the chickpeas, is rich in protein, resistant starch, and antinutrients, which slow down the digestion of carbs. This results in a slower and more steady release of sugar into the bloodstream.

4. Helps to maintain a healthy weight

Hummus has several properties that can help boost weight loss.

It is an excellent source of dietary fiber, which boosts levels of the fullness hormones cholecystokinin (CCK), peptide YY and GLP-1. Additionally, dietary fiber helps to reduce levels of the hunger hormone ghrelin. By curbing the appetite, fiber may help reduce calorie intake, promoting weight loss.

Additionally, hummus is an excellent source of plant-based protein. Research has shown that a higher protein intake can help curb appetite and boost metabolism. 

5. Reduce heart disease risk

Hummus contains several ingredients that help reduce risk factors for heart disease.

In a study conducted for five weeks, 47 healthy adults consumed either a diet with added chickpeas or a diet with added wheat. After five weeks, those who ate extra chickpeas had 4.6% lower LDL (bad) cholesterol levels than people eating extra wheat. 

A meta-analysis concluded that a diet rich in legumes like chickpeas reduced LDL cholesterol by an average of 5%. Another analysis of 32 studies with more than 840,000 people found that those with the highest intake of healthy oils, like olive oil, had a 12% lower risk of death due to heart disease.

Another study found that for every 2 tsp (about 10 grams) of extra virgin olive oil consumed per day, the risk of heart disease decreased by an additional 10%.

6. Naturally gluten, nut, and dairy-free.

Nearly everyone can enjoy hummus. It is naturally gluten, nut, and dairy-free. It suits people who have celiac disease, nut allergies, and lactose intolerance. Though hummus is naturally free of these ingredients, it’s still wise to read the complete list, as some brands may add other ingredients or preservatives.

7. Help fight inflammation

Olive oil, an ingredient in hummus, is rich in powerful antioxidants that have anti-inflammatory benefits.

In particular, virgin olive oil contains the antioxidant oleocanthal and has similar anti-inflammatory properties as common anti-inflammatory medicines.

Similarly, sesame seeds, which make up tahini, help reduce markers of inflammation in the body, like IL-6 and CRP, seen in inflammatory diseases like arthritis. Moreover, consuming a diet rich in legumes like chickpeas reduces blood markers of inflammation.

Side Effects of Consuming Hummus

1. Irritable bowel syndrome

Chickpeas are high in raffinose, a type of FODMAP. People sensitive to FODMAPs, such as those with irritable bowel syndrome, should be careful not to overindulge in hummus. 

2. Sesame allergy

Hummus contains tahini paste, and sesame seeds are a common allergen in the Middle East. 

3. Increase sodium levels in the body.

Commercially available hummus contains high levels of sodium and contains many added preservatives. This can result in high blood pressure and increase the risk of heart disease.

4. Weight gain

Hummus, when consumed in moderation, can aid weight loss, but tahini and olive oil contain fats. Although these are healthy fat, they can make you gain weight when taken in high doses. 

It is always best to check the label to see the nutritional content of commercially available hummus because some ingredients in the pre-made hummus can cause weight gain.

5. Excess iron and folic acid

Hummus contains iron and folic acid. Consuming these components in excess can cause a bitter taste in the mouth, bloating, nausea, sleep problems, trouble concentrating,  vomiting, constipation, and dark stools.

Classic Hummus Recipe 

Ingredients

• 1 clove garlic, smashed and peeled

• 1 - 1.5-ounce chickpeas, rinsed

• 3 tablespoons fresh lemon juice

• 3 tablespoons extra-virgin olive oil

• 1 tablespoon tahini

• ½ teaspoon salt

Nutrition Facts

• Serving Size: 1/4 cup

• Calories - 144  

• Protein 3.1g

• Carbohydrates 13.3g

• Dietary fiber 2.5g

• Sugars 0.2g; fat 8.9g

• Saturated fat 1.2g

• Folate 39.6mcg

• Calcium 22mg

• Iron 0.8mg

• Magnesium 18.4mg

• Potassium 112.9mg

• Sodium 298mg

• Thiamin 0.1mg

Directions

With the motor running, drop garlic through the feed tube of a food processor fitted with a steel blade attachment.

Process until finely minced. Scrape down the sides of the work bowl and add chickpeas, lemon juice, oil, tahini, and salt. 

Process until completely smooth, stopping to scrape down the sides as necessary, 1 to 2 minutes.

Take-Home Points

Hummus provides a wide variety of vitamins and minerals. It is also a great plant-based protein source, making it a nutritious option for vegans and vegetarians.

Consuming hummus has numerous health benefits, such as promoting digestive health, weight management, improved heart health, control of blood sugar levels, etc.

If consumed in moderation, hummus is healthy, but excess consumption could lead to blood pressure, heart risks, weight gain, bowel irritations, sesame allergy.

References

• Hummus, commercial Nutrition Facts & Calories

• The effects of diets supplemented with chickpea

• Butyrate and colorectal cancer

• Hunger hormone ghrelin

• Dietary supplementation with chickpeas for at least 5 weeks results in small but significant reductions in serum total and low-density lipoprotein cholesterols in adult women and men

• Oleocanthal, a phenolic derived from virgin olive oil: beneficial effects on inflammatory disease

• Effects of sesame seed supplementation on inflammatory factors and oxidative stress biomarkers in patients with knee osteoarthritis

• Hummus recipe