Enjoyed by millions of people all around the world, hummus is a protein-packed dip made from mashed chickpeas, lemon, and tahini.
Whether you dip it with pitta, spread it on sandwiches, or eat it alone, hummus has many health benefits and can be a great option if you’re following a calorie-controlled diet.
Want to lose weight? Check out our selection of diet foods to kick those cravings.
How healthy is hummus?
If you’re a huge hummus fan, you’re probably wondering how healthy it really is. As it contains sesame seeds and olive oil, hummus is high in natural fats which are good for your heart, cholesterol, and overall health. The delicious dip is also low in carbohydrates, making it a great source of plant-based protein and fibre. It’s often a popular choice for those following a vegetarian or vegan diet.
If that wasn’t enough, hummus is also packed with omega-3, calcium, magnesium, iron and zinc, not to mention most of the B vitamins. And, if you struggle to consume enough fruit and veg, then you’re in luck, as a three-tablespoon serving (80g) of hummus counts as one of your five-a-day.
However, be aware that hummus can often be slightly high in salt, so it’s sensible to check the nutritional information when buying pre-prepared.1
How much hummus should you eat to lose weight?
It can be easy to over-indulge on hummus as it tastes so good, but if you’re trying to lose weight it’s important to keep a close eye on your portion size.
A healthy portion size of hummus is around 2-4 tablespoons a day, but this must be considered alongside the rest of your diet.
There are around 27 calories in a tablespoon of pre-prepared hummus, however, this may alter if you make your own at home.
How to add hummus to your diet?
Whilst hummus alone is a great addition to your diet, remember to be mindful of the foods which accompany it.
Commonly served with pitta bread, consider swapping for carrot sticks or cucumber for a low-calorie snack. Olives also make a delicious alternative to pitta bread.
How to use hummus as a healthy substitute
If you enjoy a lunchtime salad but want to ditch the high-calorie dressing, try using hummus as an alternative. The dip contains more protein than an oil or vinegar – meaning you’ll stay fuller for longer.
Also, if you love cream-based sauces, hummus is a healthy swap. Stir it into a carbonara as a substitute for cream or add to risotto to give a thicker consistency. You could even use it as a marinade for meat, as it is often paired with chicken and lamb.2
For those with a sweet tooth, you might not believe it, but you can even use it when baking brownies. You can replace some of the flour with hummus, which gives a great texture and helps retain moisture in your finished bake. You get a little extra fibre, a delicious dessert, and some extra legumes in your diet.
Alongside this, there are hundreds of ways to add hummus to your diet and reap the nutritional benefits – you can get as creative as you like!
Last updated: 8 June 2020