Menu
eMediHealth Logo
Subscribe
No Result
View All Result
eMediHealth Logo
Subscribe
No Result
View All Result

Home > Nutrition > DIY Homemade Hummus Recipe and Its Health Benefits

DIY Homemade Hummus Recipe and Its Health Benefits

December 21, 2022
5 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Why Is Homemade Hummus Better?
  • How to Make Hummus at Home
  • Health Benefits of Hummus
  • Expert Recommendation
  • Most-Asked Questions About Hummus
  • Final Word

One of the benefits of globalization is the awareness it has brought about other cultures and their cuisines.

diy homemade hummus recipe

A popular example is hummus. A Middle Eastern dish, hummus is an Arabic word that means chickpeas. The traditional recipe involves mashing boiled chickpeas along with other ingredients and flavorful aromatics to give it its creamy and pleasant taste.

Why Is Homemade Hummus Better?

Hummus is now sold in stores as a ready-to-eat dip, which often contains lesser nutrients due to its processing. (1) It may also contain ingredients of lower quality that may not be as nutritious.

For this reason, it is better to prepare hummus at home using choice ingredients.

Advertisements

How to Make Hummus at Home

how you can make hummus at home

You will need:

  • 1 cup of boiled chickpeas/garbanzo beans
  • Juice of one lemon
  • 1 tablespoon of tahini (sesame seed paste)
  • 1–2 tablespoons of olive oil
  • ¼ cup of ice water
  • 3–4 cloves of garlic
  • Salt to taste

Steps:

  1. Blend all the ingredients together until it forms a fine thick paste.
  2. Top it off with more olive oil.
  3. Consume it with pita bread or veggie chips, or use it as a spread in sandwiches and on avocado toast.

Health Benefits of Hummus

Consuming hummus can offer you the following health advantages.

1. Aids weight loss

Hummus is a great source of protein as well as dietary fiber, resistant starch, and good fats. It also contains vitamins and minerals including riboflavin, niacin, thiamin, folate, phosphorous, potassium, and calcium. It is low in calories and can replace other high-energy snacks for a weight loss diet. (2)

Hummus is effective as a filling snack that improves satiety and reduces the need to consume high-calorie snacks that may increase weight. (2)

2. Reduces risk of type 2 diabetes

In a study of healthy adults, consuming hummus with or without bread resulted in lower insulin release and blood sugar level post meal. If eaten with high-fiber veggies such as carrots, it can further slow down the release of sugar for better diabetic control. (3)

3. Improves heart diseases

consuming hummus can help protect against heart diseases

It has been demonstrated in many studies that a diet rich in fiber is beneficial for reducing blood cholesterol levels and the overall risk of heart disease. (4)

In addition, tahini, an ingredient of hummus, was also effective in reducing triglyceride levels in the blood, which can reduce the risk of atherosclerosis (fatty plaques in the blood vessels) that can block the flow of blood and increase blood pressure. (2)

Advertisements

4. Improves gut health

The types of dietary fiber present in chickpeas include lignin and poly/oligosaccharide, which are soluble fibers and can improve bowel movement.

In human studies, frequent chickpea consumption has been linked to easier defecation and softer stools as compared to a diet without chickpeas. (1)

Expert Recommendation

You can add additional nutrient-rich ingredients such as avocado (which improves heart health and protects against atherosclerosis) or blanched spinach (for added micronutrients and fiber) to improve the taste and overall nutrition of hummus.

Most-Asked Questions About Hummus

How much hummus should I eat in a day?

how much hummus should you eat in a day?

Four tablespoons of hummus per day for a week provides nutrients equal to 25 g of dietary fiber and 14 g of plant protein as well as many vitamins and minerals that are often lacking in adult diets. (1)

Who should avoid hummus?

People who are allergic to sesame seeds and chickpeas should avoid consuming hummus. Moreover, store-bought hummus can contain excessive sodium and can raise blood pressure, so those with cardiovascular problems should use caution when consuming it.

Final Word

Hummus is a delicious snack that can be used as a dip or spread. It can also be added to salads for dressing. Made from chickpeas and tahini, it is rich in nutrients, plant protein, and dietary fiber, which can aid in weight loss and managing diabetes and heart diseases.

Advertisements
References
  1. Wallace TC, Murray R, Zelman KM. The nutritional value and health benefits of chickpeas and Hummus. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/. Published November 29, 2016.
  2. Reister EJ, Belote LN, Leidy HJ. The benefits of including hummus and hummus ingredients into the American diet to promote diet quality and Health: A Comprehensive Review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760696/. Published November 28, 2020.
  3. Reister EJ, Leidy HJ. An afternoon hummus snack affects diet quality, appetite, and glycemic control in healthy adults. The Journal of nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7398782/. Published August 1, 2020.
  4. Mirmiran P, Bahadoran Z, Khalili Moghadam S, Zadeh Vakili A, Azizi F. A prospective study of different types of dietary fiber and risk of cardiovascular disease: Tehran lipid and glucose study. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133074/. Published November 7, 2016.
  • Was this article helpful?
  • YES, THANKS!NOT REALLY
Spread the Love❤️
Advertisements
Advertisements
Advertisements
Advertisements

Newsletter

Get our BEST updates delivered to your inbox:



This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Categories

  • Nutrition
  • Wellness
  • Oral Care
  • Eye Care
  • Heart Health
  • Skin & Beauty
  • Women’s Health
  • Ear, Nose & Throat
  • Respiratory Health

Links

  • Home
  • About Us
  • Contact
  • Privacy Policy
  • Terms and Conditions
  • Cookie Policy
  • Editorial Policy
  • Advertising Policy
  • Subscribe to Newsletter
eMediHealth

This site provides content for informational purposes only. The information provided is not intended for use as medical advice, diagnosis, or treatment. In case of a medical concern or emergency, please consult your healthcare provider.

This website is certified by Health On the Net Foundation.

Our Network: Little Extra

© 2019 eMediHealth. All rights reserved.

No Result
View All Result
  • Nutrition
  • Skin & Beauty
  • Wellness
  • Yoga & Meditation
  • Women’s Health
  • Heart Health
  • Allergy & Immunology
  • Bones & Joints
  • Child Health
  • Digestive
  • Ear, Nose & Throat
  • Eye Care
  • Glands & Hormones
  • Health News
  • Infectious Diseases
  • Mental Health
  • Nervous System
  • Oral Care
  • Pain Management
  • Respiratory Health
  • Sleep Disorders
  • Urological Health

© 2019 eMediHealth. All rights reserved.