Hummus, a delicious spread originating from the Middle East, is made with a nutty combination of chickpeas, tahini, olive oil, garlic, and a touch of lemon juice. Although hummus originates from the Middle East, its high fiber and protein content have made it a popular snack choice for people around the world. Many people trust and use hummus as a dish in their weight loss menu. However, for it to be truly effective in losing weight, you should focus on foods that can be combined with it. Let’s learn about the perfect combinations with hummus in the article below.
CAN YOU HAVE HUMMUS ON A DIET?
Hummus is a spread made from blending chickpeas with oil, tahini (sesame seed paste), garlic, and lemon juice. That’s how it’s traditionally made, but there are many different versions from around the world.
Some people add herbs and spices like parsley, cumin, or sumac to give hummus a special taste. Others use white or black beans instead of chickpeas. No matter what ingredients you use, hummus provides many essential vitamins and minerals, such as copper, manganese, and B-complex vitamins.
If you buy hummus from the store, 100 grams usually have about 237 calories, including 7.8 grams of protein, 15 grams of carbohydrates (with 5.5 grams of dietary fiber), and 17.8 grams of fat (including 2.6 grams of saturated fat). However, if you make hummus at home, the nutrition might be a bit different.
Making hummus at home is simple, and you can change any ingredient based on your preferences. For example, you can use olive or flaxseed oil instead of cooking oil to reduce calories and increase the omega-3 fatty acid content.
IS HUMMUS GOOD FOR HEALTHY WEIGHT LOSS?
HIGH PROTEIN
Hummus has protein and fiber. Protein makes you feel full, and fiber makes digestion slower, keeping you full for a longer time. This is good because it helps you control how much you eat, which can be helpful for losing weight.
NUTRITIOUS OPTION
Hummus has important nutrients like iron, folate, phosphorus, and B vitamins. These are good for your body’s metabolism and can give you more energy.
While hummus has many good things, it’s important to eat it with other healthy foods as part of a balanced diet. Just eating hummus by itself won’t make you lose weight. Also, choose healthy things to eat with hummus, like fresh vegetables instead of high-calorie chips or bread.
LOW-CALORIE
Hummus doesn’t have a lot of calories compared to other similar foods. Normally, two tablespoons of hummus have about 70 calories. But remember, you should be careful with how much you eat because the calories can add up if you eat a lot.
While hummus has many good things, it’s important to eat it with other healthy foods like fresh vegetables instead of high-calorie chips or bread. Just eating hummus by itself won’t make you lose weight.
vERSATILITY
You can use hummus in different ways. It can be a spread on sandwiches, a dip for veggies, or part of a protein-packed salad. This makes it easy to include in your meals.
INCORPORATING HUMMUS INTO YOUR MAIN MEALS
Here are some suggestions for using hummus in your main dishes
Hummus as a Sauce: Use hummus as a creamy and flavorful sauce for your pasta or grain bowls. It adds richness and a unique taste to your favorite dishes.
Hummus-Stuffed Wraps or Sandwiches: Spread hummus on whole-grain wraps or bread and layer it with your favorite vegetables and proteins like grilled chicken or turkey. It makes for a satisfying and nutritious sandwich or wrap.
Hummus Topped Proteins: Add a dollop of hummus on top of grilled chicken, salmon, or tofu. The combination of protein with the creamy texture of hummus creates a delicious and wholesome main course.
Hummus and Veggie Stir-Fry: Incorporate hummus into your vegetable stir-fry for a creamy and savory twist. It blends well with a variety of vegetables, adding both flavor and nutrition.
Hummus Pasta: Mix hummus into your pasta dishes for a creamy and nutritious alternative to traditional sauces. It works well with both warm and cold pasta preparations.
Hummus Salad Dressing: Blend hummus with olive oil, lemon juice, and your favorite herbs to create a wholesome salad dressing. Drizzle it over your greens for added flavor and nutrients.
Hummus-Stuffed Baked Potatoes: Swap out traditional toppings for baked potatoes with a generous spoonful of hummus. It adds a creamy element while boosting the nutritional profile of your meal.
Grilled Chicken Wrap with Hummus: Make a healthy wrap by spreading hummus on a whole grain wrap. Add tasty grilled chicken and colorful vegetables on top. This wrap is a balanced meal with protein, fiber, and important vitamins.
Hummus and Quinoa Stuffed Peppers: Fill bell peppers with a mix of quinoa and hummus, then bake until it’s just right. Quinoa has lots of protein and fiber, making this meal not only delicious but also great for weight loss.
Whole Grain Pita and Hummus: Whole grains have fiber that keeps you full for a long time. Pairing a whole-grain pita with hummus makes for an easy and nutritious meal or snack.
Hummus Topped Salmon: Before baking, cover a piece of salmon with hummus. Salmon is full of protein and omega-3 fatty acids, which are linked to weight loss and overall health benefits.
What to Eat with Hummus for Weight Loss
Here are some great choices to eat with hummus if you want to lose some weight without sacrificing taste:
Cucumbers:These are refreshing veggies with low calories and lots of water. They’re the perfect match for hummus and taste really good.
Carrots:Carrots are high in fiber and low in calories. They taste yummy with hummus and will keep you full while giving you vitamin A.
Hard-Boiled Eggs: If you want a tasty protein option, try hard-boiled eggs with hummus. Boil an egg, slice it, and dip it in hummus to satisfy your hunger for a long time.
Small (Cherry) Tomatoes: Tomatoes provide a juicy option to pair with hummus. Cherry tomatoes are high in fiber, minerals, and vitamins, and they’re low in calories.
Bell Peppers: Whether they’re red, yellow, or green, bell peppers go amazingly well with hummus. These veggies are full of fiber and vitamins A, C, and E, making them a top choice for weight loss.
Avocado and Toast: Transform your typical avocado on toast snack into a healthy weight-loss option by adding hummus. It’s also a great choice for breakfast.
Broccoli, Cabbage, or Cauliflower: If you enjoy munching on green veggies, try them with hummus for a fantastic low-calorie, weight-loss snack. Cauliflower, broccoli, and cabbage are rich in fiber, promoting fullness and digestion.
FAQ
1. How much hummus can I eat a day?
Consuming over 4.5 tablespoons of hummus may pose a risk to your body.
2. Is hummus a carb or protein?
Hummus is an excellent provider of plant-based protein.
3. When should you not eat hummus?
If unopened, hummus can last for two months, and once opened, it is advisable to consume it within 7 days. The duration may change if hummus is left unrefrigerated for extended periods, especially after opening.
4. Is it OK to eat hummus every day?
Hummus is a healthy snack that’s good to eat a little bit of every day. It’s even better when you have it with different kinds of food.
5. Do hummus and scrambled eggs go together?
Yes. Putting hummus on eggs makes them taste even better, and it adds more protein.
CONCLUSION
When you eat hummus with things like veggies, lean meats, and whole grains, it makes your meals taste better and keeps you full. Hummus has good stuff like fiber, proteins from plants, and healthy fats, making it helpful for losing weight. Just make sure you don’t eat too much and pick healthy foods to go with your hummus to get the most benefits for your health and wellness goals.
