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Is Hummus Helpful for Weight Loss?

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

1. Smash the garlic clove to remove the skin.
2. In a food processor, blend the garlic, chickpeas, lemon juice, tahini, salt and pepper for 1 minute or until smooth. Slowly drizzle in olive oil until well blended.
If your hummus looks a little clumpy, add a tablespoon of water at a time until you reach the right consistency.
3. Serve with warm pita or pita chips, or spread it on a wrap or sandwich.
    Download Recipe

    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

    1. Preheat the oven to 425°. With the skins still on, place the jalapeños and garlic cloves on a baking sheet. Drizzle the cloves with a little oil and place the sheet in the oven for 15–18 minutes. Make sure the jalapeños get an even roast by rotating them halfway through.
    2. Take the baking sheet out of the oven, and wrap the jalapeños in foil to let them steam for a few minutes. Then, carefully remove the seeds and skin from the peppers (or leave the seeds in for more heat). Peel the garlic cloves.
    3. Add the chickpeas, oil, cilantro and/or avocado (if using), cumin, salt, tahini, citrus juice, garlic cloves and jalapeños (one to start) to a blender or food processor and blend until you get a smooth and creamy consistency. Adjust the taste to adding more jalapenos.
    4. Scoop out the hummus and add y a drizzle of oil and fresh cilantro on top. Serve with pita or veggies like carrots and bell peppers.

    Source: Minimalist Baker

      Download Recipe

      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

      1. Add all the ingredients to a blender or food processor, using only use 3 1/2 tbsp of the maple syrup.
      2. Blend until it reaches a smooth consistency. If needed, add water one tablespoon at a time until you reach a smooth consistency. Do a taste test, and if you want the mixture a little sweeter, add the remaining maple syrup.
      3. Pair with strawberries or sliced apples.

      Source: Don't Waste the Crumbs

        Download Recipe

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        **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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