image credit: yourhealthtube.com
Hummus is an Egyptian and Levantine dip or spread made from chickpeas or some other beans - cooked, mashed, and blended with olive oil, tahini (a sesame seed paste), lemon juice, garlic, and salt.
"Hummus" is an Arabic term that means "chickpeas", the full Arabic name of the prepared dip is ḥummuṣ bi ṭaḥīna that means "chickpeas with tahini".
Today, hummus is a popular food through the Middle East (together with Turkey), North Africa (together with Morocco), and in Middle Eastern cuisines around the world. It can be found in many grocery stores in America and Europe.
Hummus is one of the healthiest options for dips - It provides you with protein and numerous essential vitamins and minerals, and even though it can be high in fat - it is generally heart-healthy unsaturated fat.
The main ingredient in hummus - chickpeas gives you protein, fibre, and good-for-you carbs. Like other members of the legume family, chickpeas regularly top lists of the world's healthiest foods and are responsible for the remarkable health benefits of hummus.
Consuming more plant foods is good for you. Individuals who make that a habit are less likely to get diseases. Undeniably, lots of things affect your health - there is no miracle food -- but some hummus wouldn't hurt.
Olive oil and garlic are two of the most studied and best-known ingredients. They're both great parts of the popular Mediterranean Diet, which is one of the best diets according to scientists. These zesty seasonings give hummus its unique flavour.
Find more about: Healthy Italian Diet: The Magic of Olive Oil and Coffee
Health Benefits of Hummus
1. Reduces Blood Clots
Eating hummus could lead to a reduction in blood clots. Lentils, which consist of chickpeas, are vitamin K- and E-rich foods that have blood thinning possessions and naturally help decrease the risk of blood clots. Vitamin K could prevent certain blood clotting or bleeding issues and also reverse the effect of too much warfarin, which is a blood thinning drug, to prevent blood clotting.
A 2012 research published in the journal Acta Poloniae Pharmaceutica found two different kinds of chickpeas are both effective at decreasing inflammation markers.
2. Reduces Blood Sugar
Hummus is a complex carb which provides time released energy that wouldn't lead to a spike in blood sugar levels. It's full of protein which fills you up. Digesting and utilizing the glucose found in all starches and beans takes a while that keeps blood sugar levels stable before they start to drop again.
A 2012 research published in the Archives of Internal Medicine found people with diabetes who consumed at least one cup of legumes for three months improved their glucose tolerance. This was associated with a reduction in the risk for coronary heart disease. Eating legumes, like chickpeas, are highly recommended for diabetics.
3. Alleviates Anemia
Hummus mainly consists of chickpeas that are a great vegetable-based source of iron. It also means one cup offers up to 25% of the recommended daily value. Additionally, chickpeas contain vitamin C, which helps in the absorption of plant-based iron - and this is how eating chickpeas can benefit people with anemia.
The content of iron in chickpeas, as well as tahini, assist deliver oxygen to red blood cells. Besides chickpeas; lentils, peas, red, white, and baked beans, and soybeans are brilliant sources of iron.
4. Reduces Cancer Risk
Hummus contains 36% of the recommended intake of folate in one cup. Nutrients rich in folate are linked to a lower risk of some types of cancer as colorectal cancers, and they also lower the risk of cardiovascular disease.
A 2007 research published in The American Journal of Clinical Nutrition found folate can play a double role in cancer development. It can provide protection early in carcinogenesis and people with a low folate status. But, it can also promote carcinogenesis if it is administered later and possibly at high consumptions. Folate in moderation could be beneficial, however, not at extremely high levels.
Learn more: 4 Proven Cancer-Fighting Spices
5. Supports Weight Loss
Eating hummus moderately could be the superfood for a weight loss program. Chickpeas are an incredible source of fiber that not just helps build a healthy digestive system, though, also makes you feel satisfied and full.
A 2014 research published in the Journal of Nutrition and Food Sciences found individuals who snack on hummus contain a 53% lesser chance of being fat and are 51% less likely to have high blood sugar than people who do not eat hummus.
6. Lowers Cholesterol
The daily intake of hummus could help lower bad cholesterol. Chickpeas contain powerful antioxidants, called isoflavones that are known to lower cholesterol.
Ideally, hummus alone contains a reasonable carbohydrate-to-protein ratio that could help stabilize insulin levels. It's elevated insulin which causes the liver to produce cholesterol. Though, once you put hummus on a piece of bread - all bets are off since the carbs in the bread will considerably stimulate insulin production due to the high-glycemic response of bread.
There is plenty of nutrition-packed goodness in each scoop of this meal. There are also many calories: around 408 per cup.
Therefore, like anything else, you should watch your serving size. You could get too much of a great thing.
Avoid an Extra Oil Spill
If you order hummus in a restaurant, it's possible to be garnished with extra olive oil that actually adds another 125 calories per tbsp. A well-prepared hummus is rich and pleasant enough to stand on its own. Therefore, ask the server to hold the slick stuff.
If you liked our article, please like our Facebook Page.
This article originally appeared at yourhealthtube.com
https://www.omicsonline.org/chickpeas-and-hummus-are-associated-with-better-nutrient-intake-diet-quality-and-levels-of-some-cardiovascular-risk-factors-national-health-and-nutrition-examination-survey-2155-9600.1000254.pdfSuggest a correction