Turns out, the hyped health benefits of hummus aren’t overblown.
“In addition, chickpeas contain a range of essential nutrients including iron, magnesium, potassium, zinc, copper, manganese, selenium, vitamin B6 and even vitamin C,” adds Palmer. And since chickpeas rank low on the glycemic index, they’re a carb that won’t send your blood sugar on a roller coaster ride.
For hummus, chickpeas are mashed with tahini and olive oil, which are two good sources of healthy unsaturated fats, says Palmer. Anauthored by researchers from Harvard found that plant-based monounsaturated fats—such as those in tahini and olive oil—are associated with a lower risk of dying from heart disease and other causes, whereas animal-based monounsaturated fats—such as those found in meat, dairy and eggs—areassociated with a lower risk for cardiovascular ailments.
And, by the way, if you use vegetables such as baby carrots or sliced peppers as a delivery method for your hummus, you’ll be sneaking more nutrient-dense veggies into your diet to max out the health benefits. Dipping a warm pita into hummus after a hard run can deliver a double whammy of carbs and protein toBut of course, there’s a caveat: It’s easy to go overboard on this popular dip. For store-bought hummus, a typical serving size listed on the label is about two tablespoons.
When buying store-bought hummus, watch out for brands who cut corners by using cheaper vegetable oils such as soybean or safflower instead of healthier extra-virgin olive oil–this is common. And keep an eye on those sodium numbers, since tubs can include a. Ideally, you want no more than 150mg of sodium in a 2-tablespoon serving. Finally, scan the ingredient list for preservatives such as potassium sorbate, sodium benzoate, and other items that you would never think of adding to your own hummus.
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