Hummus - Health Benefits, Nutritional Value And Nutritional Benefits Of Hummus With Recipe Videos

Hummus

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About Hummus

Hummus is a traditional dish of the Middle East that is the current rage. It is the one of the world's oldest foods. Hummus is simply a pureed product of chick peas (this is the major ingredient), tahini, olive oil, garlic, salt and lemon juice. It is typically eaten with pita or other flat breads.

There is no cooking involved in making hummus. A food processor or at the very least a blender is all that is required. It can be easily made at home for which you can watch the video at the end or buy it from a grocery store, if you wish.

If you make it at home add variety to hummus by incorporating spinach, roasted red peppers, olives, honey, cumin or other seasonings as per your choice. Though the consistency usually is akin to peanut butter, you can adjust it to your choice by adding a bit of water, olive oil or tahini.

Hummus can be used as a dip with different raw vegetables or even pita bread. You can use it as a spread on bread, toast, sandwiches, wraps, burgers etc. It can be served with crackers, crisps or whole grain tortilla. Use it as a dressing for salads and if you want to make it spicier, combine it with salsa.


Nutritional Benefit Of Hummus

Hummus is rich in dietary fiber and protein, especially in the amino acid methionine.

It is also has the major component of fat in the form of the healthy mono unsaturated fats as well plenty of omega 3 fatty acids.

Hummus is rich in minerals like iron, potassium, manganese, copper, zinc, calcium and magnesium and the vitamins, B6, E and folates.

Eaten with bread, it becomes a source of complete protein.

Nutritional Value Of Hummus

A single serving of prepared hummus available from the market provides approximately the following nutrients.

(A single serving is 1 tablespoon or 15 grams.)

  • 25 caloreis
  • 2 gms carbohydrates
  • 1 gm fiber
  • 1 gm fat
  • 1 gm protein
  • 2% of daily requirement of magnesium, iron, B1 and phosphorus
  • 1% of daily requirement of calcium, riboflavin, B6 and potassium

The above values are an approximation as the actual values may vary due to adding or reducing the core ingredients.

The table below lists the nutrient values of home made hummus.

Nutritinao Value Of Hummus - Home Made

 
 
Nutrient data - Hummus, home prepared
 
 
 
 
 
 
 
 
 
 
 
 
Nutrient
Unit
 
 
 
 
 
Value per 100.0g
cup
tablespoon
 
 
 
246g
15g
Proximates
 
 
 
 
Water
g
64.87
159.58
9.73
Energy
kcal
177
435
27
Protein
g
4.86
11.96
0.73
Total lipid (fat)
g
8.59
21.13
1.29
Carbohydrate, by difference
g
20.12
49.5
3.02
Fiber, total dietary
g
4
9.8
0.6
Sugars, total
g
0.27
0.66
0.04
Minerals
 
 
 
 
Calcium, Ca
mg
49
121
7
Iron, Fe
mg
1.56
3.84
0.23
Magnesium, Mg
mg
29
71
4
Phosphorus, P
mg
110
271
16
Potassium, K
mg
173
426
26
Sodium, Na
mg
242
595
36
Zinc, Zn
mg
1.09
2.68
0.16
Vitamins
 
 
 
 
Vitamin C, total ascorbic acid
mg
7.9
19.4
1.2
Thiamin
mg
0.089
0.219
0.013
Riboflavin
mg
0.052
0.128
0.008
Niacin
mg
0.399
0.982
0.06
Vitamin B-6
mg
0.399
0.982
0.06
Folate, DFE
mcg
59
145
9
Vitamin B-12
mcg
0
0
0
Vitamin A, RAE
 
0
0
0
Vitamin A, IU
IU
5
12
1
Vitamin E (alpha-tocopherol)
mg
0.75
1.84
0.11
Vitamin D (D2 + D3)
mcg
0
0
0
Vitamin D
IU
0
0
0
Vitamin K (phylloquinone)
mcg
3
7.4
0.4
Lipids
 
 
 
 
Fatty acids, total saturated
g
1.141
2.807
0.171
Fatty acids, total monounsaturated
g
4.865
11.968
0.73
Fatty acids, total polyunsaturated
g
2.109
5.188
0.316
Cholesterol
mg
0
0
0
Other
 
 
 
 
Source : USDA Nutrient Database

Health Benefits Of Hummus

Hummus derives its health benefits from the individual health benefits that its various healthy ingredients provide.

Some of the health benefits of hummus are given below.

  • Hummus reduces risk of cancer

The saponins, phytic acid and protease inhibitors in chick peas provide this benefit. According to the American Institute for Cancer Research, these three compounds prevent cell damage.

  • Lowers blood cholesterol

Hummus by itself is cholesterol free and along with its high dietary fiber content and the mono unsaturated fats, reduces cholesterol.

  • Protects against heart disease

The mono unsaturated fat content of the olive oil and the omega 3 fatty acids as well protect the heart against high blood pressure and other heart related problems.

  • Improves sleep quality and elevated mood

Hummus contains the aminoacids tryptophan, tyrosine and phenylalanine which promte good sleep and uplift mood.

  • Controls weight gain

The high fiber keeps one full longer, prevents hunger pangs and prevents overeating.

  • Regulates blood sugar

The high fiber content in hummus makes it a diabetic friendly snack since it regulated blood sugar levels and keeps cholesterol low.

  • Reduces oxidative stress, thus improving immunity and helping to ward off infections
  • Improves brain functioning due to the omega 3 fatty acids, making for reducing risk to Alzheimer's and age related cognitive decline.
  • Prevents constipation and keeps digestive tract healthy.

Some Points Of Note

Since hummus contains chick peas as a major ingredient, hummus may be slow to digest if consumed in large amounts as chick peas contain both carbohydrates and proteins which when present together in good amounts tend to be slowly digested causing gas or bloating especially in those with digestive issues.

If taken with meats or fruits in raw state, it will be digested more slowly.

For improving the digestion of hummus combine it with raw vegetables.

Kindly Rate This Hub. Thanks!

5 out of 5 stars from 2 ratings of Hummus-Its Health And Nutritional Benefits And Value

References

http://www.webmd.com/food-recipes/features/hummus-recipe-and-health-benefits
The World's Healthiest Foods: Garbanzo Beans (Chickpeas)
http://www.ehow.com/about_4604119_nutritional-value-hummus_.html
http://www.naturalnews.com/038438_hummus_recipes_chickpeas.html
Everynutrient.com: Health Benefits of Chickpeas
MayoClinic.com; Olive oil: What Are the Health Benefits?; Donald Hensrud, M.D.; March 2011

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

Hummus Recipe

Make Hummus At Home

Pumpkin Hummus demo on FOX-TV

All About Hummus - An interesting video

© 2013 Rajan Singh Jolly

More by this Author


Comments 25 comments

Suzie HQ profile image

Suzie HQ 3 years ago from Dublin, Ireland

Hi rajan,

Just had to read this as I adore Hummus. When I was living on and off in Turkey, we ate it daily and I love it with many things, particularly pitta, flat breads and as a dip. Great info here and it's nutritional benefits and health benefits make it a super attractive addition to our diet.

Voted up, useful, interesting, shared and pinned, great job my friend!


lisasuniquevoice profile image

lisasuniquevoice 3 years ago from Michigan

I just tried some garlic, red pepper and chives hummus and it was great. I had it with pita chips. I had no idea it was such a healthy food. I mean the omega 3's, the fiber and protein, and vitimins. What else could you want in one food? Voted up and awesome.

Thanks,

Lisa


ajwrites57 profile image

ajwrites57 3 years ago from Pennsylvania

rajan jolly--when you write about food, my mouth waters as I read it! I made hummus for the first time a week or so ago, although my wife has made it in the past. I have to say, I like mine better--she uses too much onion and garlic. I have eaten this food for many,many years when I first discovered it while in college. I love it with pita bread. I didn't realize that is was slow to digest, but it makes sense. You suggest using cumin--I might try that next time. I have two cans waiting for me--but alas I have no lemon juice here at home. I will devour all your hubs about food. Thanks sir!


donnah75 profile image

donnah75 3 years ago from Upstate New York

You were reading my mind today! I am making a batch of homemade hummus this afternoon. :)


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

Amazing how you find such informative titles you are truly one of the talented and hardworking writers on HP. I had no idea of such a traditional food, most interesting and voted up!


vocalcoach profile image

vocalcoach 3 years ago from Nashville Tn.

Another fantastic hub for a healthy diet! I love hummus. I like to use it as a dip for raw vegetables. Great information and wonderful presentation rajan. A big thumbs up and sharing. Hugs ~ Audrey


Alecia Murphy profile image

Alecia Murphy 3 years ago from Wilmington, North Carolina

Hummus is one of my favorite snack foods. It's healthy and easy to eat. Not to mention you don't get too full from it. This is a great hub for anyone who is not too sure about trying it. Voted up!


creativelycc profile image

creativelycc 3 years ago from Maine

So happy I read your hub, I'm very interesting in making hummus and adding it to my family's regular diet. It's so healthy and much lower in cholesterol than American dips. The best thing is that it's delicious! The best to you! Can't wait to start making it.


Indian Chef profile image

Indian Chef 3 years ago from New Delhi India

Rajan, I like eating chickpeas and I like eating it with rice of Bhature but never has tasted hummus. Thanks for sharing it and would look for the recipe how to make hummus.


tillsontitan profile image

tillsontitan 3 years ago from New York

You always provide us with the best information about your 'subjects'. Nutritional value, how to eat it, and any 'quirks' we need to know...like humus being somewhat difficult to digest.

Voted up, useful, and interesting.


Deborah-Diane profile image

Deborah-Diane 3 years ago from Orange County, California

I love to eat Hummus, but I didn't realize there were any particular health benefits. Thanks for the info.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Suzie - It does feel nice to be appreciated. Thank you so much for everything.

@ Lisa - thanks. There are so many variations of flavors possible to the basic hummus recipe.

@ aj - Always a pleasure to see you. Thanks for the thumbs up.

@ Donna - that's great! Thanks so much.

@ Devika - I'm humbled by your comments. Thanks.

@ Audrey - nice to know you like it. appreciate the visit and sharing.

@ Alecia - feels nice to be appreciated and supported. So nice of you. Thanks.

@ Carrie - I absolutely agree. It is much healthier than those dips. Thanks and best wishes to you too.

@ Indian Chef - thanks. I hope you did watch the video for the recipe.

@ Mary - I love your flavorful comments as much as I like the variety of topics you provide for reading. Thanks.

@ Deborah - hope reading about the health benefits made you feel good. Thanks and appreciated.


Gypsy Rose Lee profile image

Gypsy Rose Lee 3 years ago from Riga, Latvia

Thanks for sharing this informative and interesting hub. I have heard of and seen humus even here but never tried it. I think I will try to make it at home. It sounds good and as you have written has very good health benefits. Passing this on.


vespawoolf profile image

vespawoolf 3 years ago from Peru, South America

Hummus is one of my favorite foods. I didn't realize when eaten with bread it becomes a complete protein. Great to know! I'm also happy it has so many health benefits. Thank you!


prasetio30 profile image

prasetio30 3 years ago from malang-indonesia

I had never heard about Hummus before reading this hub. Good job, brother. I love the recipe and it sound delicious. Thanks for share with us. Voted up and YUMMY!

Prasetio


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Rasma - I do hope youe try it sometime. Thanks for sharing.

@ vespawoolf - thanks for the read.

@ prasetio - glad to provide you with some healthy info my friend. Nice to see you.


teaches12345 profile image

teaches12345 3 years ago

We loev hummus and make it ourselves. It is always so enjoyable served with pita bread and olives, as your video suggests. Thanks for posting the healthy benefits of this dish.


Vicenza1984 profile image

Vicenza1984 3 years ago

Hummus is the best! I live in Michigan which has the largest Arabic population outside the Middle East. Middle Eastern food is all over the place here. It's great food and best of all it's good for you. Hummus I can just eat by the spoonful, forget the pita bread! Thanks for sharing.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ teaches-thanks for visiting and appreciating.

@ Vicenza-you are lucky to get authentic hummus where you live. Appreciate your input. Thanks.


Glimmer Twin Fan profile image

Glimmer Twin Fan 3 years ago

Hummus is one of my favorite things and is so easy to make. This is a great reminder of how healthy it is. Shared.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

It is easy and healthy and should definitely form a part of one's regular diet. Thanks for stopping by GTF and appreciate the sharing.


smnj profile image

smnj 3 years ago from India

I love Hummus a lot, enjoyed reading your hub. Thanks for sharing.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Glad you do, smnj. Thanks for stopping by.


moonlake profile image

moonlake 3 years ago from America

We love hummus and always make a hummus dip. Vote up and more.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

That's good to know, moonlake. Thanks for visiting.

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