What is hummus | is hummus healthy?
You see hummus everywhere these days. On the store shelves, hummus is getting more and more space between the classic spreads. Especially since the rise of the number of vegetarians and vegans, its popularity has increased enormously. In the major cities, you will even find eateries that dedicate their name or menu entirely to this delicacy. But what exactly is hummus? And is it healthy? We figured it out for you.
What is hummus?
Hummus is a versatile chickpea-based dip or spread. The versatility is already apparent from the alternative spellings: hummus, hoummous, humus or humous. You can hardly spell it wrong anymore …
The origin of hummus is probably around the thirteenth century and the recipe has been made in the Arab world for hundreds of years. Israel is often referred to as the cradle, but other Arab countries such as Palestine and Egypt also like to claim that they invented the dish. We are especially pleased that the spread is now also on our store shelves.
Hummus is delicious as a spread on bread or toast. Originally, the bread was often dipped in it. Vegetables such as sliced carrots or bell peppers are also very tasty for dipping. You can also make a topping of it on a salad. A popular combination in Israel is with the recipe shakshuka. Delicious!
Is hummus healthy?
Only healthy vegetable, natural and high-quality ingredients are used in the preparation of authentic hummus. The only operation is to mix the ingredients. So nothing is baked or fried so that the nutrients are well preserved. Traditional hummus is therefore very healthy and contains the following ingredients:
- Chickpeas: These legumes are the base of the spread. Chickpeas are high in protein and dietary fiber. They are also rich in micronutrients such as vitamin B1, vitamin B6, iron, magnesium, potassium and phosphorus.
- Tahini: Tahini is another name for sesame paste. Pure tahini consists of 60% fats. But these are mainly monounsaturated and polyunsaturated fats such as omega-3. Tahini is an excellent source of calcium and is also very high in copper and manganese.
- Garlic: Garlic has long been known for its powerful effects and has often been used as a medicine. It contains Vitamin B6, Vitamin C, Potassium and Phosphorus. But also all kinds of other small substances that have a positive effect on the immune system, blood pressure and the balancing of cholesterol, among other things.
- Cumin: This spice is very rich in iron. Regular use of cumin has a positive effect on your cholesterol. It reduces your stress level and helps against diabetes.
- Salt: Half of salt or sodium chloride consists of the mineral Sodium that regulates the body’s moisture balance. In addition, it also regulates blood pressure and is necessary for the proper functioning of the muscle and nerve cells.
- Lemon: This citrus fruit is full of vitamin C and strengthens your immune system. In addition, it also contains a lot of potassium, which is important for the functioning of the brain and nervous system.
Note the additions!
Unfortunately, the hummus in the supermarket is often not the “real” thing. Nowadays you will find many variations on the original recipe that are not always healthy.
Sometimes extra ingredients are added for flavor, such as sun-dried tomato, beet, sweet pepper or pumpkin. Extra vegetables or herbs are of course not a problem in themselves and can contain even more healthy nutrients.
But often you will also find sunflower oil, sugar, dyes and preservatives in the ingredients list. These ingredients have been added to make the product cheaper and longer lasting, but unfortunately make it less healthy. Therefore, always check the ingredients list and determine on the basis of the amount of added substances that you find whether you want to buy that brand.
Take a look at the ratio of oil and chickpeas, and how many calories they contain. Some cheap brands contain up to three times as many calories, because so much (cheap) oil has been used.
And of course the healthiest option is to make the hummus yourself! Fortunately, that is very simple: you do not need more than one blender.
Nutritional value of hummus
Healthy hummus definitely fits into a weight loss or gain diet. But of course you still have to take into account the amount of calories it contains. On average, the nutritional value per 100 grams is:
- 312 kcal: That is quite a lot. Although it is healthy, you should not overdo it if you want to lose weight. To gain weight, it can be useful to spread it thicker or to add hummus as a topping everywhere.
- 30.4 grams of fat: Due to the sesame paste, the fat content is very high. On the one hand, this quickly adds up the calories you have to pay attention to if you want to lose weight. On the other hand, fats are very satiating, so you can keep your cravings under control.
- 6.1 grams of carbohydrates, of which 0.3 grams are sugars. That’s not very much, and it’s pretty much all about slow carbohydrates. Hummus also contains a lot of fiber and the limited number of carbohydrates will not cause an insulin peak.
- 6.4 grams of proteins. Chickpeas contain a lot of protein, but in percentage terms the ratio is not that high due to the amount of fats. But every bit of protein will help you meet your daily requirement.
