Why Hummus is so Good For You

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chickpeas, fiber, garbanzo beans, healthy foods, healthy snacks, Heath benefits of hummus, Hummus, Hummus recipe, nutrition, protein, super food, tahini, weight loss

“What do you call it when you murder a chickpea? Hummuside.”
-Unknown

 

Many years ago I was on my way to a potluck and, in typical procrastinator fashion, I ended up at the refrigerated “Entertaining” section of my local grocery store with only minutes to decide what to bring. My indecisiveness must have been apparent to a woman passing by as I studied the veggie trays, artesian cheeses, and fancy crackers the end cap had to offer.

“Get the hummus.” She said.
“What’s hummus?” I asked holding a tub of goop in the middle of the grocery store?
“It’s hummus.” She said disappearing around the corner.

I shrugged and put the tub in my basket. Little did I know I had just selected a super food.

In fact, everybody raved about that glop at the party. I had first heard of this magical stuff years ago so I tried it. At first I didn’t get the appeal, but just like the forest of gray hair on my head, it grew on me. And it seems that I had been a bit late to the hummus party. Starting in Egypt and in Middle Eastern countries, this stuff has been around for centuries. All the healthiest populations in the world eat it. It’s even on the Mediterranean Diet everyone’s been talking about lately. Hummus makes over $500 million a year in sales and is taking the U.S. by storm. But diet trends aside, hummus, actually, is good for you and enjoyed by carnivores, vegetarians, and vegans alike. Here are some reasons why YOU should join the hummus bandwagon:

It Can Help You Lose Weight

Hummus is rich in protein which helps with hunger cravings and balances blood sugar levels. That means that it will have you feeling fuller longer. It’s also been known to help speed up a sluggish metabolism. It contains iron and antioxidants which boost energy and makes you more likely to exercise. And let’s face it. Some of us need all the help we can get.

It Prevents Disease

Made primarily from chickpeas, hummus can lower cholesterol. In addition, it contains folate which aids in healthy cell division (preventing cancer). Because of its high fiber content and vitamin E levels, people who have hummus on a regular basis have lower risk for digestive problems, heart disease, insulin resistance and diabetes. The ingredients in hummus act as a natural anti-inflammatory which reduces the chance of arthritis, blood clots, and stroke.

It has Healing Powers

Magnesium, found in hummus, is essential for a healthy immune system. Another ingredient, lemon juice, contains vitamin C which is an additional immunity booster. The chickpeas, also known as garbanzo beans, are high in phosphorus and help repair cells and tissues, improve nutrient utilization, and keep your muscles and kidneys functioning properly. The iron in hummus helps oxygen transport while the garlic in hummus serves as a good source of zinc (needed for wound healing). The tahini, or sesame seed butter, component is a great source of B vitamins which keep your brain, nervous system, liver, and eyes healthy. It’s a wonder why we can’t slather the stuff on our feet to cure ingrown toe nails! (Disclaimer: do not attempt to slather hummus on your feet. It attracts pests. And weirdoes.)

Added Benefits for Women

We women have additional health concerns in various stages of life. The nutrients in hummus can balance hormones, help with PMS, and combat anemia brought on by iron loss during menstruation. In pregnancy, the nutrients in hummus can help prevent birth defects. The garlic helps protein building which is needed during lactation, and, due to its phosphorus levels, hummus promotes strong bones which are vital in menopause when women suffer the most bone loss. But if its vanity you’re after, hummus can also help improve wrinkles, skin, and hair too.

So How do You Make the Stuff Already?

This hummus recipe was given to me by a good friend and it’s the best recipe I’ve seen. If you are a novice at hummus-making, try flavoring it with something you like. I like it with cilantro or red pepper. The weirdest ingredient, and most expensive, is the tahini. you can find it at nearly any grocery store. It’s usually in the “ethnic” food section but it can also be found in the health food section by the other nut butters. Unfortunately, you can’t omit the tahini. It’s what gives the hummus texture and adds to the flavor.

Hummus Recipe:

1 can Garbanzo Beans

1/4 cup Garbanzo Bean Juice

1 1/2 tablespoon Tahini

3-5 tablespoons lemon juice (depending on your taste)

2-4 cloves garlic crushed (depending on your taste)

2 tablespoons olive oil

1/2 teaspoon salt

Combine all the ingredients in a blender or food processor and Voila! You have a tasty dip that you can eat with pita, crackers, carrots, cucumbers, peppers or whatever strikes your fancy. If you’re flavoring your hummus, you can blend the flavor right in with the rest of the ingredients. My friend likes it extra spicy so she adds more garlic. I like it more lemony so I add more lemon and salt. Hummus is a great substitute for other less healthy spreads like butter, salad dressing, cream cheese, mayonnaise, fatty dips, or sugary jams or jellies. I heard of people using it in deviled eggs instead of mayonnaise. If making hummus is too much of a chore, there are a few hummus brands out there like Sabra, Athenos, and Hope with hummus flavors of all kinds.

Cue the Usual Disclaimer

Before you go devouring an entire 12-gallon vat of it, beware that hummus still has fat and can be high in calories. Like anything else, you have to eat hummus in moderation. The typical serving is 2 tablespoons. Even with its fat content, hummus has a fraction of the fat and calories of other less healthy spreads and dips. I suggest scooping a bit on your plate so you avoid gorging yourself. While other condiments are devoid of nutrients, hummus’s nutritional benefits are numerous. But keep in mind, the health benefits also depend on what you’re serving with it. One won’t very well stabilize his blood sugar by eating hummus with white bread. White bread is a simple sugar which would negate any glucose regulating factors of the hummus. However, if you serve it with whole grain pita, veggies or another healthy choice, you can reap the full benefit of the hummus reward. I never thought I’d see the day that I would actually enjoy a blob of bean goo on my food. But I guess if salsa can out sell ketchup (and I can get good advice from a random stranger in the grocery store), anything is possible.