The Middle Eastern dip and spread known as hummus are great for your health and extremely popular around the world.
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The traditional method involves using tomato paste and a food processor to combine chickpeas (also known as garbanzo beans), tahini (made from powdered sesame seeds), olive oil, lemon juice, and garlic.
Not only is hummus delicious, but it also has a wide range of applications, is densely nutrient-packed, and has been associated with a multitude of outstanding health and nutritional benefits.
Here are eight benefits of hummus that have been demonstrated by scientific research.
Because it includes such a wide range of different vitamins and minerals, eating hummus might make you feel good about yourself.
There are 7.9 grams of protein contained in one serving of hummus, making it an excellent source of protein derived from plants.
Because of this, it is an ideal choice for individuals who follow a vegetarian or vegan diet.
Consuming an adequate amount of protein is necessary for achieving ideal levels of growth as well as recuperation and immunological function.
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It has a daily fiber intake of 6 grams per 3.5 ounces (100 grams), which is comparable to 24% of the daily fiber recommendation for women and 16% of the daily fiber recommended for men.
Hummus is beneficial for digestive health due to its high fiber content that it has.
This is due to the fact that dietary fiber helps to soften stools while also adding weight, which makes them easier to pass.
In addition, the healthy bacteria that are already present in your digestive tract might benefit from the food that is provided by the fiber in your diet.
According to the findings of one study, supplementing the diet with 200 grams of chickpeas (or the raffinose fiber derived from chickpeas) for a period of three weeks helped to promote the growth of beneficial bacteria, while simultaneously suppressing the growth of harmful bacteria.
It's possible that the bacteria in your gut will convert some of the fiber in hummus into the short-chain fatty acid called butyrate.
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Because hummus has a low glycemic index, the sugar it does contain is absorbed into the bloodstream in a measured manner.
This is also helped by the fact that it contains resistant starch as well as fat and protein.
Worldwide, heart disease is responsible for one death in every four that occurs.
There are a number of components in hummus that, when combined, may assist in lowering the risk of developing cardiovascular disease.
In a trial that lasted for five weeks, a total of 47 healthy adults followed either a diet that included added chickpeas or a diet that included added wheat.
The results of the study showed that those who consumed more chickpeas had levels of "bad" LDL cholesterol that were 4.6% lower than those who consumed more wheat.
In addition, the consumption of legumes such as chickpeas was shown to lower levels of "bad" LDL cholesterol by an average of 5%, according to the findings of a meta-analysis that included 10 research and more than 268 participants.
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Having said that, it is not fully obvious whether these outcomes were related to specific qualities of chickpeas or hummus, or just that people who eat these meals live a generally healthy lifestyle.
Nonetheless, the findings are interesting.
Other research has found a correlation between eating more legumes, such as chickpeas and having a lower body mass index as well as feeling fuller for longer.
The use of hummus is associated with numerous health benefits, including the facilitation of weight loss.
It's possible that the high fiber and protein content of hummus will help people shed extra pounds.
People who consume chickpeas or hummus on a daily basis are less likely to be obese and also have a lower body mass index (BMI) and a smaller waist circumference, according to a number of surveys.
