Can Eating Too Much Hummus Give You Gas
The Biggest Danger Sign Youre Eating Too Much Hummus, Say Experts. Hummus is made from chickpeas, Hanks explains, which are a legume. These can be hard to digest for many people, and induce GI inflammation. The surest signs of GI inflammation are bloating, intestinal gas, acid reflux, and abdominal pain.
A Nutritionally Dense Diet
Hummus is high in several important nutrients, including fiber and protein. A 2016 study explains that people who eat chickpeas or hummus eat more fiber, unsaturated fat, antioxidant vitamins, magnesium, potassium, and iron.
This may be due, in part, to the presence of these ingredients in hummus. However, the study did not establish a causal connection, so researchers do not know if hummus causes people to eat healthily or if people who eat healthily tend to eat more hummus.
That said, a 2020 study emphasizes that including hummus in the diet may promote healthy eating. Hummus contains a number of healthy ingredients, especially compared with other popular snack foods.
This may help people better manage their weight and diet, potentially improving heart health and reducing the risk of type 2 diabetes.
Is Hummus Good When Youre Sick
Vitamin C is not only important for immune health studies show it can clear up your cold faster. Strawberries, broccoli, bell peppers and citrus are especially rich in Vitamin C, says Palmer. Pairing the veggies with hummus gives you protein, a key immune-boosting nutrient needed to make disease-fighting antibodies.
Read Also: What Protein Is Good For Breakfast
Ways To Enjoy Chickpeas
Chickpeas are delicious served cold in salads. Try mixing them with feta or goat cheese, red onion, olive oil, rice vinegar, cumin and turmeric for lunch or serve the mixture on greens with pita bread for a light dinner.
The texture of chickpeas holds up well in vegetarian burgers. Puree with onion, chili powder and a little vegetable broth, then add rolled oats to hold it all together. Bake the burgers and serve on a whole-wheat bun with tahini dressing or a slice of sharp cheddar cheese.
These beans add protein to hearty vegetarian dishes, like minestrone, and they pair well in soups containing sweet potato and kale. Go for an Indian flavor by making chana masala, a dish that combines chickpeas with tomatoes, onions and curry spices and is served over rice.
For another meal, puree chickpeas with garlic and onion to make chickpea fritters called falafel. Falafel is usually deep fried, so for a healthier version, brush the fritters with olive oil and bake them in the oven. Serve them on greens or couscous or in whole-wheat pita rounds with tomatoes, lettuce and a yogurt-cucumber sauce.
Hummus Can Help Lower Cholesterol
In addition to increasing good fat, research has found chickpeas to help lower bad LDL cholesterol. “In one study, 47 healthy adults consumed either a diet with added wheat or chickpeas. After five weeks, those who ate extra chickpeas had 4.6 percent lower ‘bad’ LDL cholesterol levels,” says Warren. “Additional studies have concluded that a diet rich in legumes like chickpeas reduces ‘bad’ LDL cholesterol by an average of 5 percent.”
Recommended Reading: What Protein Should I Get
Why Hummus Is Bad For You
Sodium is a vital nutrient, but high sodium intake correlates with a higher risk of high blood pressure. Over time, this can increase the risk of developing heart disease. The risk of getting too much sodium from hummus is higher among people with high sodium diets and those who eat much more than a serving.
What Is Hummus Made Of
Its chickpeas, we get it, but what else? Nutritionist Laura MacDonald explains: Hummus is made from chickpeas, garlic, lemon juice, olive oil and tahini a paste made from sesame seeds. Many people add herbs or spices such as paprika or cumin.
This moreish dip also contains all three macronutrients carbohydrate, protein and fat, making it a pretty well balanced addition to our daily diet. However, the amount of protein hummus contains isnt particularly high so if youre including it within a meal, it may be wise to have it alongside another protein source.
Whats more, hummus is gluten free and usually vegan, although you may find some shop bought ones contain yoghurt.
Want to make your own hummus? Heres our simple hummus recipe OR if you want to up your gourmet style
Samer Chamoun is a chef and owner of The Lebanese Bakery. He explains that for their perfect hummus, they start with soaking the dried chickpeas over night in tap water, adding 5g of bicarbonate soda per 1000g. This prevents the calcium in the water from sticking pectin in the pea shells together and it encourages the pectin to separate which creates softening effect and that makes our hummus silky smooth.
These cool chickpeas go into a food processor with tahini, lemon juice and citric acid. Once all the ingredients combine into a silky smooth paste we finish the mix by slowly adding sunflower oil and sprinkle of salt.
Serve with some Lebanese flat bread and impress guests, guaranteed!
Read Also: What Causes Protein In Blood
Highest Fiber Content Per 100g
Using the list below for the 2 different hummus nutrition entries in our database, the highest amount of fiber is found in Hummus, commercial which contains 6 g of fiber per 100g. The associated percentage of RDA is 24 %. For this 100g serving the Calories content is 166 kcal, the Protein content is 7.9 g, the Fat content is 9.6 g, the Carbohydrate content is 14.29 g.
The lowest amount of fiber in 100g is in Hummus, home prepared which contains 4 g. This gives as percentage of the recommended daily allowance 16 % of the RDA. For this 100g serving the amount of Calories is 177 kcal, the amount of Protein is 4.86 g, the amount of Fat is 8.59 g, the amount of Carbohydrate is 20.12 g.
The difference between the highest and lowest values gives a fiber range of 2 g per 100g. The range for the other nutrients are as follows 11 kcal for Calories, 3.04 g for Protein, 1.01 g for Fat, 0 g for Carbohydrate.
Okay So What Is The Actual Nutrient Content In Hummus
Glad you asked. Let’s turn to the numbers that tell all.
Here’s what’s in one serving of plain ‘ol hummus, according to MyFitnessPal:
- Calories: 70
- Sugar: 0 g
- Protein: 2 g
Basically, with filling fiber, healthy fats, and quite a bit of protein, hummus is pretty much the perfect snack.
With 2 grams of muscle-building protein per serving, hummus delivers a heartier dose than most plants and even animal-based foods, making it a solid choice for vegans, vegetarians, and carnivores alike.
Hummus is pretty high in fiber, the nutrient responsible for making you feel satiated. For the 95% of Americans who don’t regularly consume the recommended amount of fiber this is a serious win.
The 5 grams of healthy fat further add to the spread’s satiating power, a key component in *not* overeating.
Worth mentioning: Hummus is also reasonably high in vitamins and minerals like iron, folate, phosphorus, vitamin B, vitamin K, zinc, copper, manganese, magnesium, choline, and selenium.
You May Like: Does Protein Powder Help Lose Weight
Chickpeas Nutrition And Weight Management
The dietary fiber and protein in chickpeas both contribute to an overall feeling of satiety. Foods high in protein or fiber take longer for the body to digest, and when you eat foods containing them, you experience greater fullness and a diminished desire to overeat. This, in turn, supports weight loss and management.
Animal foods may deliver lots of protein, but they don’t contain the added benefit of fiber. The combination of these two satiating nutrients in chickpeas and other legumes makes them stand out in preventing overweight and obesity.
Compared to people who don’t partake of chickpeas and hummus, those who do are 53 percent less likely to have obesity 43 percent less likely to have overweight and 48 percent less likely to have excess belly fat, according to an article published in the Journal of Nutrition & Food Sciences in 2014.
Lower body weight is associated with a decreased risk of developing Type 2 diabetes and heart disease, report the authors of a review published in the Annals of the New York Academy of Sciences in 2017.
Read more:Are Chickpeas Good for Weight Loss?
Healthy Hummus Recipes And Preparation Tips
Hummus is really easy to make at home. If you have a blender or a food processor the dip takes just minutes to mix. You can even make it healthier by controlling the ingredients:
- If you want to reduce the fat in hummus, use less oil . Some cooks use chicken stock instead.
- If you want to reduce the salt in hummus, choose chickpeas that are not in a can. You may also want to watch the added sodium of dried varieties. Don’t add any salt when you prepare your dip. And like all canned beans, rinsing canned chickpeas will significantly reduce added sodium, too.
Pita bread is a popular food to eat with hummus. Pita can be healthy, and make the snack a more complete source of essential amino acids, if made from whole grains. Chopped veggies also make a great dipper for hummus.
You May Like: What Else Has Protein Besides Meat
Is It Fattening Or A Healthy Source Of Protein
Find your bookmarks in your Independent Premium section, under my profile
Its everyones favourite chickpea-based dip.
Whether you prefer yours slathered inside a warm fluffy pitta bread and topped with crumbly falafel or simply as a dip for crisps and crudités, its hard to beat hummus.
But as delicious as it is, theres a lot of confusion around whether hummus is actually good for you. Is it a good source of protein? Or just pretty fattening?
With picnic season about to commence, we asked two nutrition experts to reveal the truth about hummus.
Despite the misconception that hummus is fattening, traditionally-made hummus is a wholesome food made with chickpeas, olive oil – a heart-healthy unsaturated fat – tahini, lemon juice and garlic, leading Harley Street Nutritionist Rhiannon Lambert explained to The Independent.
In addition to being a good source of protein and fibre, chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins. It can be a particularly good snack for vegetarians and vegans who may be lacking in these nutrients.
A Recipe For Healthy Hummus
For the most healthful hummus, says Piñero, make it yourself . Using canned chickpeas makes it quick and easy just rinse before mashing, says Piñero. If you cant find tahini in your grocery store, he says, add a little sesame oil instead: Its a strong flavor, so you dont need to use too much of it.
Easy Hummus Dip
Don’t Miss: What Is The Cleanest Whey Protein Powder
Be Wary Of Mindless Dipping
Weve all committed this hummus crime, which is most likely to happen if youre consuming it from a large container. Pre-portioning your hummus into smaller containers can help with smarter snacking. Also, try to serve hummus with crudité veggies like sliced carrots, cucumbers, or radishes as opposed to pita chips, to keep your calorie intake at a minimum.
A Special Little Seed
Obviously, chickpeas are awesome for nutrition. But the tahini in hummus has its own health benefits! Tahini is a delightful paste made from sesame seeds. Its also readily available in most supermarkets. So, all you need to do is buy it and mix it in! In terms of nutrients, tahini is a great source of calcium for those following plant-based diets. It also delivers a range of important minerals and anti-oxidants.
What Are The Main Drawbacks Of Hummus
The one problem with hummus is that most people fall into the same trap eating it as they do when snacking on nut butter or ice cream: Scooping it straight out of the container can result in having way more than one serving. While hummus isn’t unhealthy, it does have a decent amount of calories and fat. Chowing down on a whole tub can put you over 500+ calories and 35+ grams of fat, depending on the container’s size.
Your move: scoop some into a bowl and dip from there. Or, buy some pre-portioned packs if you don’t make your hummus at home.
Another thing to be mindful of is what you pair with your hummus. If you use pita bread, crackers, chips, or pretzels, the calorie and carb intake will add up quickly. You might opt instead to dip with raw veggies like carrots, celery, peppers, broccoli, or cauliflower.
Whats The Healthiest Way To Eat Hummus
Though hummus is packed with healthful ingredients, you still shouldnt eat a whole tub in a sitting. It is relatively high in calories due to the tahini and oil content, says Angela Lemond, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
A store-bought brand of hummus typically contains around 70 calories for a two-tablespoon portion, so it is very easy to overdo it, adds Pine. She suggests buying pre-portioned packs or portioning hummus out yourself before digging in to keep serving sizes in check.
Another thing to watch out for is what you pair with hummus. Dip lots of pita bread, chips or crackers, and you can derail a healthy meal or snack easily, Pine says. Instead, she suggests dipping raw crunchy vegetables, such as bell peppers, broccoli, celery and carrots, or using a dollop in a salad, while Matteo likes to incorporate hummus into homemade salad dressings or atop Mediterranean-style proteins like falafel, fish or chicken. If you still want to enjoy hummus with bread, Matteo suggests swapping in a whole grain pita for a regular one for the extra protein and fiber.
Recommended Reading: Which Protein Powder Can You Buy With Food Stamps
Is Hummus Considered A Carb
When all the ingredients for hummus are combined, the outcome is a food moderate in carbohydrates. More importantly, all carbohydrate-containing foods in hummus are complex carbohydrates, she noted. Complex carbs will take your body longer to digest and not cause a spike in blood sugar.Oct 8, 2019
Who Is Hummus Good For
For the general population, hummus is a healthy bet, but there are certain eating plans and diets that don’t allow the creamy spread. Hummus is not paleo or Whole30-approved because chickpeas are legumes, which are not permitted on these diets. Legumes are also generally restricted on the super lower-carb diets due to their high carb contents, so hummus is not allowed on the keto diet, Atkins diet, or South Beach diet either.
Hummus is, however, allowed on vegan and vegetarian eating plans. It’s also compliant with diets that limit sugar and/or cut out gluten or dairy.
You May Like: How Much Protein Per Day
Chickpeas Nutrition And Overall Health
Consumption of chickpeas and hummus has links to good health in general, according to the Journal of Nutrition & Food Sciences article. The authors examined data from the National Health and Nutrition Examination Survey, 2003-2010, and determined that individuals who ate any daily amount of chickpeas or hummus had better overall diet quality, with a higher nutrient content, than those who didn’t.
In addition to having better weight management and lower body mass indexes, those who ate chickpeas or hummus daily enjoyed lower blood cholesterol levels and were 51 percent less likely to have elevated glucose than those who didn’t consume these foods. That’s good news for those with Type 2 diabetes or prediabetes.
An article published in the journal Nutrients in 2016 found that hummus has far greater nutritional value than other snack foods. The authors ranked hummus as having the highest nutrient-to-calorie ratio of all the most popular dips and spreads, including salsa, peanut butter and even other bean dips. If you’re trying to lose or maintain your weight, you’ll get the biggest nutritional bang for your calories when choosing hummus as your snack.
Amount Of Fiber In Hummus
Welcome to the nutritional fiber content in 2 different types of hummus, ranging from 6 g to 4 g per 100g. The basic type of hummus is Hummus, commercial, where the amount of fiber in 100g is 6 g.
The percentage of the recommended daily allowance for fiber is based on a 25 g RDA level for a mature adult.
Cava Organic Traditional Hummus
Registered dietitian Amanda Baker Lemein, MS, RD, LDN, who cautioned against buying a hummus with too many ingredients and additives such as unhealthy oils, is a fan of this version. “One of my favorite brands is Cava, which actually doesn’t have any added oil at all,” she explains. “It just uses the oil from tahini instead and makes for a great product that is even lower in calories than some others.”
Does Hummus Have Sodium
A low-sodium food is one that contains less than 140 grams of sodium per serving, according to the University of California San Francisco Medical Center. A serving of hummus contains 73 grams of sodium, putting it into the low-sodium category. If you are on a sodium-restricted diet, hummus is a good way to get in protein and fiber without consuming a lot of sodium.
Recommended Reading: Where Can You Buy Vital Proteins Collagen Water
How Do You Increase Protein In Hummus
Keeping this in view, is hummus a good source of protein?
Hummus is a great of plant-based protein, providing 7.9 grams per serving. In addition, hummus includes iron, folate, phosphorus and B vitamins, all of which are important for vegetarians and vegans, as they may not get enough from their diet.
Similarly, is chickpea a good source of protein? Chickpeas are a great source of plant-based protein, making them an appropriate food choice for those who do not eat animal products. That’s because chickpeas contain almost all the essential amino acids, except for methionine . For this reason, they are not a complete .
Correspondingly, how do you increase protein in your blood?
14 Easy Ways to Increase Your Protein Intake