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
If your hummus looks a little clumpy, add a tablespoon of water at a time until you reach the right consistency.
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 a great option if you’re trying to lose weight, including targeting belly fat, thanks to its fiber and protein from chickpeas and healthy fats from tahini, a paste made from sesame seeds. The nutritional benefits of hummus, like its dietary fiber, promote satiety and support a weight loss plan, making it a healthy choice for your diet.
How much hummus should you eat to lose weight?
A serving of hummus, about 2-4 tablespoons, is ideal for weight management when you add hummus to your diet, as it provides fiber in hummus and plant-based protein without excessive calories per portion. Dietitians suggest pairing it with cucumber or whole-grain pita for a low-calorie, nutritious healthy snack that fits a weight loss diet.
Is hummus fattening or healthy?
Hummus is a healthy condiment made from chickpeas, tahini, and lemon juice, packed with vitamins and minerals and good fats, not the good and bad fats that fatten, making it a great source for overall health. Although hummus contains some fat content from sesame seeds, its many health benefits, like supporting a healthy gut, outweigh any high-calorie concerns when eaten in moderation.
Can I eat hummus every day?
Yes, you can eat hummus regularly as part of a weight loss plan, since this delicious dip offers health benefits of hummus like fiber helps with satiety and protein it contains for energy. People eat hummus daily as a healthy snack or addition to your diet, especially when made by blending chickpeas used to make it at home without preservatives.
Is hummus a carb or protein?
Hummus is made from legumes like chickpeas, so it’s both a source of protein and carbs, with the fiber and protein aiding weight management while the calorie content remains also low. The main ingredients, including tahini and oil contains, add healthy fats, making hummus a versatile option for a nutritious 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.
