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Is Hummus Good For Weight Loss?

Is Hummus Good For Weight Loss? | Hurry The Food Up

Is hummus good for you, and is hummus good for weight loss? The simple answer for us is definitely, YES! Hummus is good for you! Let’s find out why we believe that in this article.

Before we deep dive into it, here’s a little information on the origin of hummus.

Hummus is an ancient traditional dish that is eaten a lot in Middle Eastern Cuisine. Although there is an ongoing debate on its origin, some sources date it back to 13th century’s Egypt.

Besides Egypt, other countries such as Israel, Palestine, Lebanon, Greece, Turkey, and many more claim it as their own. So, even now, there’s no right or wrong answer to hummus origin.

But regardless of where it came from, hummus is a delicious dip or spread enjoyed by many cultures.

The main ingredients in the traditional recipe are chickpeas, olive oil, tahini, lemon juice, garlic, and salt.

In the Middle East, it’s usually eaten as a dip with pita bread, whereas in the West, it’s served as a snack or appetizer with crackers or spread into sandwiches.

Benefits of Hummus

Not only is hummus delicious, but it is also a healthy dish that is packed with nutrients and has many health benefits.

Source: USDA Food Date Central, 2019EnergyProteinFatCarbohydrateFiber
Hummus, commercial (100 g)237 kcal7.8 g17.8 g15 g5.5 g
*These values may change depending on the recipe.

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So, is hummus healthy?

Chickpeas, the main ingredient in hummus, are very nutrient-dense, ​​meaning they offer lots of nutrients even in small portions (try our easy vegetarian chickpea recipes for more ways to get these nutrient bombs into your diet!).

Hummus ingredients like chickpeas, garlic, lemon, chili pepper, olive oil etc. | Hurry The Food Up

Hummus keeps you full for longer

They are a great protein option, especially for vegans and vegetarians, because chickpeas contain eight of the nine essential amino acids, the structural components of protein.

High in plant-based protein and fiber, chickpeas help with appetite control and keeping you full longer. And how much protein is there in hummus? About 7.8g per 100g.

One study that compared chickpea consumption over white bread concluded that eating chickpeas may help with bodyweight management by suppressing appetite and energy intake.

Another review concluded that including legumes like chickpeas in the diet increased feelings of fullness after a meal by 31%.

Takeaway: Hummus is a satiating dip

Hummus doesn’t disturb insulin levels

Chickpeas have a low glycemic index, but hummus has a lower glycemic index than chickpeas alone because it has a higher fat content and a lower carbohydrate content due to added olive oil and tahini.

Since dietary fat delays gastric emptying and slows carbohydrate absorption, hummus accounts for improved blood glucose and insulin response. Balanced insulin levels are important in losing weight, especially for type-2 diabetic patients.

Takeaway: Unlike sugary sauces and dips (hello ketchup), hummus helps to keep your insulin levels low.

Hummus supports a nutrient-rich diet

Moreover, many other studies concluded that people who consume hummus have higher intakes of dietary fiber, protein, polyunsaturated fatty acids, vitamins A, C, E, and folate, and minerals such as iron, magnesium, and zinc, compared to non-consumers.

They were also less likely to be obese and had lower body mass index (BMI) and waist circumference.

Takeaway: it’s only guesswork, but people seem to dip more healthy foods into hummus than they dip into mayonnaise. Joining the hummus dippers might help you look for healthier foods.

Traditional hummus dip of chickpea with pita bread on a wooden table | Hurry The Food Up

How to Eat Hummus?

Hummus is a very versatile recipe, and there are many ways to enjoy it while you’re losing weight. You can enjoy it as a filling meal or snack during the day.

A good portion size of hummus, alongside a healthy diet, is around 2-4 tablespoons. Hummus calories vary from brand to brand or the amount of olive oil you put in if you’re making it yourself. But on average, a tablespoon of hummus provides 30-40 kcal.

For example, when eating hummus as a snack, you can have about 2 tablespoons served with sliced vegetables such as red pepper, cucumber, or carrot.

If you are eating it for lunch or dinner, you can have up to 4 tablespoons and serve it again with sliced vegetables or a bowl of mixed green salad.

Homemade Hummus

If you haven’t tried or made hummus yet, it’s best to start with our delicious homemade hummus recipe. It takes 5 minutes to make! But, be aware that if you share it with others, it won’t last on the table for long as people will devour it in just a couple of minutes!

Now that you rock a delicious hummus, it’s time to jazz it up. When mixed with vegetables, hummus turns into a fun party for your taste buds!

Homemade hummus is in the wooden bowl with the lemon from the side | Hurry The Food Up

Jazz up the classic: Avocado Hummus

My top three veggies that go well in hummus are avocados, roasted red peppers, and roasted beets. Here is our take on avocado hummus, and we are obsessed with it!

You can also use your hummus as a dressing for your favorite dishes. If you dilute it with some lemon juice and water, you will have a delicious hummus dressing. Check out our Smoked Tofu & Hummus Buddha Bowl for a tasty and filling meal.

Is hummus fattening?

Hummus adds great nutritional value and benefits to your weight loss plan. But although healthy in general, hummus is high in carbohydrates and fat and can add up easily if you don’t consider your serving sizes.

So, to lose weight, like any food, it is important to balance your serving sizes when eating hummus.


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  1. Im confused i eat 4 slices of wholemeal bread no butterand humous is that ok for weight loss

    1. Hi Robert, it’s all really a part of the bigger picture. Hummus has many good aspects for weight loss (like helping you feel full for longer). But you’ll still need to be in an overall calorie deficit to lose weight though. A TDEE calculator should be able to give you a rough figure to work from. Stay under that figure and you should lose weight 🙂