When trying to lose weight, it's important to fill your fridge with nutritional meals and snacks that can help you reach your goals while making you feel full. Hummus has had a rise in popularity the past few years, often making people wonder, "Is hummus helpful for weight loss?"

Fortunately for fans of this classic dip, hummus is a healthy choice that can support healthy weight management when consumed in moderation. What’s more, you can make your own hummus at home with just a few ingredients.

Hummus Varieties

Hummus is a blend of cooked, mashed chickpeas (also known as garbanzo beans), tahini (ground sesame seeds), lemon juice, garlic and olive oil. It may also include spices, like basil or paprika, for an added flavor kick. Though hummus is known for its popularity in the Middle East and the Mediterranean, it's popped up in grocery stores across North America and Europe over the years.

Given its mild and simple ingredients, hummus is easily customizable, which makes it an ideal dip that can satiate a variety of cravings. With flavors ranging from roasted garlic to decadent chocolate, there's no limit to what this chickpea mashup can create. Grab some pita bread, celery, carrots or bell peppers and try out these unique hummus flavors:

• Roasted garlic hummus
• Sun-dried tomato hummus
• Red pepper hummus
• Basil pesto hummus
• Edamame hummus
• Peanut butter hummus
• Black bean hummus
• Sweet potato hummus
• Guacamole hummus

Benefits of Hummus

In terms of weight management, hummus’s adaptability makes it an attractive option when food cravings hit; add a dab of nut butter if you yearn for something fatty or spread on dark chocolate if you hunger for something sweet.

If you're worried about calories, it's all about serving size: Most hummus brands or recipes hover around 25 calories per tablespoon. Be mindful of what you're pairing it with, and consume in moderation.

In addition, hummus provides a variety of nutritional benefits.

Vitamins and Micronutrients

This healthy dip boasts a lineup of vitamins and minerals like vitamin B6, calcium, magnesium, iron, vitamin K, vitamin C and zinc.

Complex Carbohydrates

Get your fill of complex carbs with a serving of hummus. Complex carbs are harder for your body to break down and help maintain steady blood sugar levels. Hummus' low glycemic index may also help with your blood sugar levels too.

Fiber

With its high fiber content, adding hummus to your meals is a great way to boost your digestive health and help you feel full. Choose a high-fiber food to dip in your hummus, like carrots or broccoli, to make this snack option a win-win.

Protein

Classic hummus provides 1.2g of protein per tablespoon. Want to up the protein punch? Mix in some cottage cheese, plain Greek yogurt or a flavor-free protein powder, such as Organic Paleo Protein Powder from NaturesPlus.

How to Make Hummus

Even though you can pick up this tasty spread from your local store, making it from scratch is cost-effective, ensures the addition of only wholesome ingredients and lets you put your own spin on the classic dip. Grab your chef's hat and try out these quick and easy hummus recipes.

Classic Hummus

Here's a classic hummus recipe. You can add a quarter-teaspoon of cumin if you like.

1 garlic clove

1 15.5-oz can of chickpeas, drained and rinsed

1 lemon, juiced

1/2 cup tahini

3/4 tsp salt

1/8 tsp fresh black pepper

3 tbsp olive oil

Roasted Jalapeño Hummus

Spice up your life with this savory and creamy hummus recipe.

2–3 whole jalapeños

4–5 garlic cloves

1 15-oz can slightly drained chickpeas

3–4 tbsp olive or avocado oil

Handful of cilantro (optional)

1/2 ripe avocado (optional)

1 tsp cumin

3/4–1 tsp sea salt

1/4 cup tahini

2 medium lemons and/or limes, juiced

Source: Minimalist Baker

Chocolate Hummus

Indulge your sweet tooth with this dessert hummus recipe.

1 1/2 cups of cooked garbanzo beans (or 1 can), strained and rinsed three times

5–4 tbsp maple syrup

1/2 tbsp vanilla extract

1/4 tsp salt

4 tbsp unsweetened cocoa

Source: Don't Waste the Crumbs

Frequently Asked Questions About Hummus and Weight Loss

Is hummus good for losing belly fat?

Hummus is agreat option if you’re trying to lose weight, including targetingbelly fat, thanks to itsfiber and protein fromchickpeas andhealthy fats fromtahini, apaste made from sesame seeds. Thenutritional benefits ofhummus, like itsdietary fiber, promotesatiety and support aweight loss plan, making it ahealthy choice for your diet.

How much hummus should you eat to lose weight?

Aserving of hummus, about 2-4 tablespoons, is ideal forweight management when youadd hummus to your diet, as it providesfiber in hummus andplant-based protein without excessivecalories per portion.Dietitians suggest pairing it withcucumber orwhole-grain pita for alow-calorie,nutritioushealthy snack that fits aweight loss diet.

Is hummus fattening or healthy?

Hummus is a healthycondimentmade from chickpeas,tahini, andlemon juice, packed withvitamins and minerals andgood fats, not thegood and bad fats thatfatten, making it agreat source foroverall health. Althoughhummus contains somefat content fromsesame seeds, itsmany health benefits, like supporting ahealthy gut, outweigh anyhigh-calorie concerns when eaten in moderation.

Can I eat hummus every day?

Yes, you caneat hummus regularly as part of aweight loss plan, since thisdelicious dip offershealth benefits of hummus likefiber helps withsatiety andprotein it contains for energy.People eathummus daily as ahealthy snack oraddition to your diet, especially whenmade by blendingchickpeas used to make it at home withoutpreservatives.

Is hummus a carb or protein?

Hummus is made fromlegumes likechickpeas, so it’s both asource of protein and carbs, with thefiber and protein aidingweight management while thecalorie content remainsalso low. Themain ingredients, includingtahini andoil contains, addhealthy fats, makinghummus a versatile option for anutritious way to balance your diet.

Which is healthier, hummus or peanut butter?

Hummus is a great choice over peanut butter for support weight loss, as it’s typically lower in calories per serving and offers dietary fiber from chickpeas, unlike peanut butter’s higher fat profile despite its good fats. Both provide nutritional benefits, but hummus healthy edge comes from its plant-based protein and heart health perks, perfect for a weight loss diet with Mediterranean flavors.