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Hummus, that creamy dip that hails from the Middle East, has a reputation as a clean, healthy food. It deserves it.

All the main ingredients are super foods in their own right. It’s got chickpeas, sesame paste (tahini), garlic, and olive oil in most traditional versions.

Complex carbohydrates, protein, and unsaturated fats—all the right elements to fuel activity—meet in one healthy little 70-calorie, 3-tablespoon package. Plus, hummus is often made with olive oil, which contains oleic acid—a fat that helps cripple the gene responsible for 20 to 30 percent of breast cancers.

Super Nutritious

You can feel good about eating hummus, as it contains a wide variety of vitamins and minerals.

A 100-gram (3.5-ounce) serving of hummus provides:

  • Calories: 166
  • Fat: 9.6 grams
  • Protein: 7.9 grams
  • Carbs: 14.3 grams
  • Fiber: 6.0 grams
  • Manganese: 39% of the RDI
  • Copper: 26% of the RDI
  • Folate: 21% of the RDI
  • Magnesium: 18% of the RDI
  • Phosphorus: 18% of the RDI
  • Iron: 14% of the RDI
  • Zinc: 12% of the RDI
  • Thiamin: 12% of the RDI
  • Vitamin B6: 10% of the RDI
  • Potassium: 7% of the RDI

Hummus is a great source of plant-based protein, providing 7.9 grams per serving.

This makes it an excellent option for people on a vegetarian or vegan diet. Consuming enough protein is essential for optimal growth, recovery and immune function.

improve your bone, muscle, skin, and blood health

Hummus has a high amount of protein. Protein is an essential building block in bone, muscle, skin, and blood health. You can get this from meat but vegetarians are usually looking for all sorts of ways to get protein. Hummus is a good one.

lose weight

Hummus is traditionally made with sesame seed butter (called tahini) which contains a fair amount of monounsaturated fats. These have their own set of health benefits but among them is the ability to help promote weight loss and reduce belly fat. This is because monounsaturated fat is a popular substitute for trans fats and polyunsaturated fats which cause weight gain and increases in belly fat.

Lower Cholesterol

Eating delicious foods is one of the pleasures that we get out of life, but it comes with a ton of risks and one of them is getting your cholesterol up to dangerously high levels.

In order to keep yourself healthy, you need to maintain a good and healthy level of cholesterol and if you’re the kind who likes foods that are too rich and indulgent, this may be a problem for you. Luckily, there are plenty of foods out there that can help you lower your cholesterol and chickpeas which is the main ingredient used in hummus is one of those foods.

help prevent cancer

Another common health benefit of beans in general are their cancer preventing properties. Beans have three compounds, saponins, protease inhibitors, and phytic acid that have shown in tests to guard cells from the kind of damage that can cause cancer.

alleviate anemia

Chickpeas and tahini are also good sources of iron which helps deliver oxygen to red blood cells. When you have a deficiency in iron, you get can anemia and thus consuming things with iron will help relieve that deficiency.

It’s easy to make your own

All you need to make your own hummus is a food processor, a can of chickpeas, a garlic clove, extra virgin olive oil, tahini, lemon juice and salt. Then all you have to do is throw all the ingredients in the processor. Voila! Homemade hummus is all yours to gorge on.

We hope that we provided some new information on why hummus is an amazing dip, spread, or savory dish made from cooked, mashed chickpeas blended with tahini, lemon juice, and garlic. Our office in San Antonio has made a concrete effort to raise awareness of this nutritional treasure!
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