Hummus is a combination of chickpeas, garlic, tahini, olive oil, and lemon. Each of these ingredients on their own has a number of health benefits and when combined, you get a delicious and healthy spread that you can use with a number of other foods. Hummus can help manage weight, improve the digestive system and reduce your risk of certain cancers and heart disease. If you have been wondering "is hummus good for you", then read on to learn more about its benefits.

Is Hummus Healthy?

Yes, hummus is good for people generally, but there are some things to be cautious about. If you have an allergy to any of the ingredient found in hummus, you obviously do not want to include it in your diet. You also want to check the labels to see if there may be any trace amounts of nuts which you may be allergic to. Besides, if you are pregnant, you might want to avoid eating hummus. Some advise pregnant women to eat hummus with caution and others recommend avoiding it altogether. Except from the risks mentioned above, there are so many nutrition you can consider adding hummus to your diet.


For every 1/3 cup serving, there are 140 calories which may seem higher than other healthy food option, but these calories are actually incredibly healthy for you since they are natural.


Fiber and carb content

There are 4 grams of fiber in every serving of hummus, or 1/3 cup. Since fiber is something most people don't get enough of through their daily diet, so spreading some hummus on your sandwich can help boost your intake easily. It also contains carbs. The calories in hummus tend to come primarily from the carbs which are essential in providing your body with energy to function properly.



Since hummus is made of primarily chickpeas, it is packed with protein. There are 4 grams of protein per 1/3 cup of hummus; unfortunately, it doesn't contain all the essential amino acids that you find in lean meats.



Tahini is a sesame paste and when combined with olive oil, you get a significant source of healthy fats from hummus. Tahini and olive oil both contain unsaturated fats which are the types of fats people are recommended to consume. While hummus has 7 grams of fats in each 1/3 cup, a majority of the fats are monounsaturated and polyunsaturated fats. After knowing this, you may not ask "is hummus good for you" any more.


Vitamins and minerals

There are a number of essential vitamins and minerals found in hummus, with the most important being folate, a B vitamin, and iron.

Then How Can Hummus Benefit You?

With various nutrition in hummus, it can benefit people in many ways.

Weight management

The protein and iron found in hummus can help keep your weight in check. The protein helps fight off hunger cravings because you will feel fuller for longer. It can reduce your snacking throughout the day while also balancing your blood sugar levels. Iron can give you energy a boost which can help you feel more motivated to work.


Reduce the risk of colon cancer

Is hummus good for you when it comes to reducing your risk of cancers? Yes. The folate and fiber in hummus are especially beneficial for you colon. The folate helps promote healthy cell division while the fiber helps protect against cancer by promoting healthy bacteria growth in the colon.


Prevent blood clots

Chickpeas are rich in vitamins E and K which contain blood thinning properties. Vitamin K, especially, can help prevent bleeding and other blood clotting issues. It has also been shown to aid in reversing the effect of certain blood thinning drugs like Warfarin. Additionally, certain chickpeas can be effective when it comes to reducing inflammation markers in the body.


Regulates blood sugar

As mentioned, hummus is a good source of carbs, because these are complex carbs. Complex carb release energy slowly over a longer period of time which results in fewer spikes to blood sugar levels. So they can help reduce blood sugar and improve glucose tolerance.


Benefits those with anemia

The iron in hummus can help provide oxygen to the red blood cells. One cup of hummus contains almost 25 percent of the daily recommendation of iron which means you can get a significant amount of iron from consuming hummus. Additionally, hummus also contain a small amount of vitamin C which helps the body absorb plant-based iron better, making this incredibly beneficial for those who suffer from anemia.


Better for cholesterol

Is hummus good for you if you have high cholesterol? Yes. Hummus contains the antioxidant, isoflavones. This antioxidant can help lower bad cholesterol. Also, because hummus helps regulate insulin levels, the liver is less likely to produce cholesterol.


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