Myths Uncovered About Hummus Nutrition Facts

There are so many nutrients in the very simple dip or spread known as hummus nutrition facts. This food is not only delicious but what one should appreciate in hummus are the vitamins, minerals, amino acids and fiber in it. This is aside from the proteins, fats and carbohydrates contributed by the ingredients.

Hummus can vary, in taste and hummus nutrition facts, depending on the quantities and kinds of every ingredient. There are six basic components in hummus but you can add some other ingredients for flavor. You can even vary the quantity of the basic ingredients. Because of the changes in the ingredients, it becomes hard to be precise in creating an exact recipe. But with or without the alterations of the quantity and kinds of ingredients, you can be certain that homemade hummus is good for everyone.

If you are not a hummus eater, you may ask several questions. How many calories are there in a serving? Since it contains lots of fats, will this food not be fattening? What health benefits are derived from the hummus?

Hummus Nutrition Facts

Because of the amount of fats in hummus, some consider this as fattening and is contrary to weight loss regimen. But why is hummus becoming too popular? The dietary benefits are still good and it could only be fattening if you consume a lot of it. Any food taken in excess is always fattening.

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Hummus contains protein. This comes from the major ingredient which is chickpeas. This legume has bountiful amount of protein; this macronutrient is essential in building muscle as well as cell regrowth. The fat comes from the healthy olive oil and tahini or sesame paste.
Hummus may not only be used as dip but it is good for snacks especially when you use it as a sandwich or biscuit spread. The best benefit however is derived when you use hummus as dip for steamed veggies. Eating 4 ounces of hummus you get 12 grams of fat and 10 grams of protein.

The hummus consumed during snack time can curb your appetite. The chickpeas contain fiber and thus are satiating foods. In addition to chickpeas, the sesame paste or tahini also is a kind of fibrous food. The fiber is a soluble kind and it provides health benefits because it blocks cholesterol absorption. So, these two facts will make you lose appetite and consequently, lose weight too. You also get health benefits from soluble fiber and monounsaturated fat.

Number of Hummus Calories in One Serving

People complain that hummus contain lots of fats. That is right because fifty percent of a serving of hummus is fats. The other half comes from the combined protein and carbohydrates. But you do not have to worry about the fats because coming from olive oil, the fats in this dip is heart healthy. This is monounsaturated fats. Despite being heart healthy, it is still advised that you eat hummus in moderation.

Further analysis of the hummus calories will tell you of the details of the components. Using the basic recipe of homemade hummus dip, you will ingest 25 calories for every tablespoon. Of these calories, half of it is fat. This means that when you consume a tablespoon of the dip, you are putting into your system 13 calories of fat. That is 50% of the total calories. The remaining 12 calories will come from protein and carbohydrates. Actually, 20% of the 1 tablespoon hummus is 5 calories of protein. 30% or 7 calories will be from carbohydrates. Further analysis will give you the following data: 1 tablespoon of hummus contains 1.5 grams fat, 1.2 grams protein and 2 grams carbohydrates.

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How many calories are there in a serving of hummus? A hundred grams of homemade humus contains 177 calories. A tablespoon of the same hummus has 27 calories; this is 15 grams. A cup of hummus weighing 246 grams contains 436 calories.

Health benefits of Hummus

Hummus nutrition facts reveals the fat, protein and carbohydrate content but further analysis discloses more nutrients that will deliver enormous health benefits.

  • It gives your body Omega-3. This will help in mood improvement thus preventing risk to depression. It helps in the reduction of risks to Alzheimer’s and arthritis.
  • It has folic acid that helps prevent colon cancer. Folate or folic acid is a kind of B vitamin that is necessary in the production of DNA and RNA.
  • It contains fiber to aid in digestion and bowel movement. This also helps in weight loss because fiber makes you feel full thus reducing your desire to eat and eat.
  • It contains amino acid, the building blocks of protein.
  • Its glycemic index level is low thereby making you feel full. This helps in weight loss as well as in diabetes prevention.
  • It contains vitamin C for stronger immune system.
  • It contains the mineral iron for hemoglobin formation and good delivery of oxygen within the body.

Easy hummus recipes made at home

It is always better to eat homemade hummus. Here is one of the easy hummus recipes that you can easily create in your kitchen. You only need a blender or a food processor for equipment.

For ingredients, you will need two cans of chickpeas; each can contain 400 grams of the beans. Other ingredients are 4 teaspoon tahini or sesame paste, 2 cloves crushed garlic, 1 teaspoon crushed sea salt, 2 tablespoons extra virgin olive oil, 3 tablespoon freshly squeezed lemon juice. To make the hummus, put all the ingredients in your equipment except the olive oil. Add 7 tablespoons of liquid from the chick pea cans. Turn the equipment on and while running, slowly pour the olive oil little by little. Continue processing until the desired consistency of hummus is reached. This is good for 6 – 8 servings.