Health benefits of chickpeas & hummus
7 reasons to eat hummus
Highly nutritious and loaded with plant protein
Hummus provides a wide variety of vitamins and minerals including B vitamins, magnesium, phosphorus, iron, folate and zinc amongst others.
Hummus is an excellent source of plant-based protein and dietary fibre. It delivers 7.9g protein and 6g fibre per 100g serve.
Helps fight inflammation
Chronic inflammation has been linked to many health conditions and diseases. The main ingredients in hummus (olive oil, tahini, garlic) have known anti-inflammatory and anti-bacterial properties, and contain anti-oxidants which help to prevent damage from free radicals. Free radicals can damage tissues in the body and contribute to the development of disease
Promotes digestive health and feeds good gut bacteria
Hummus is a great source of dietary fibre which can help keep you regular. Additionally, chickpea fibre may promote the growth of healthy gut bacteria, which produce the short chain fatty acid, butyrate — a type of fatty acid that helps nourish cells in the gut.
Low glycemic index and may help control blood sugar
Hummus is made mostly from chickpeas, which have a low glycemic index (GI). Foods with a low GI value are slowly digested and then absorbed, causing a slower and more balanced rise and fall in blood sugar levels.
Hummus is also a great source of dietary fibre and healthy fats, which also helps to slow down the absorption of carbohydrates in the gut, providing a slower and more steady release of glucose (sugar) into the bloodstream.
Help with weight loss and to maintain a healthy body weight
Hummus is a great source of dietary fibre, which has been shown to boost levels of fullness hormones (cholecystokinin (CCK), peptide YY and GLP-1). Dietary fibre has also been shown to reduce levels of the hunger hormone ghrelin.
Additionally, hummus is a great source of plant-based protein. Research has shown that a higher protein intake can help curb appetite and boost your metabolism.
Good for those with gluten, nut and dairy intolerances
Hummus is naturally gluten-, nut- and dairy-free, which means it suits people who are affected by common conditions like coeliac disease, nut allergies and lactose intolerance. Although hummus is naturally free of these ingredients, it’s still wise to read the full list of ingredients, as some brands may add preservatives or other ingredients.
NB. Chickpeas are high in raffinose, a type of FODMAP. Therefore, people who are sensitive to FODMAPs, such as those with irritable bowel syndrome (IBS), should be careful not to overindulge in hummus or chickpeas.
Hummus also contains tahini - sesame seed paste, which is a common allergen.
Easy to make and add to the diet
There are endless ways to add hummus to the diet; use it as a tasty dip, spread it on a wrap or sandwich, use as a ‘mayonnaise’ or creamy dressing.
Hummus takes less than 10 minutes to make with a food processor or blender. See my easy homemade hummus recipe below.
Easy hummus recipe
Ingredients - makes 1 litre
2 tins canned chickpeas
Juice of 2 lemons
1 heaped tablespoon unhulled tahini
3-6 cloves garlic, peeled (depending on your taste preference - 3 cloves has a mild garlic flavour, 6 cloves has a more intense garlic flavour)
2-3 tablespoons ground cumin
3 tablespoons extra virgin olive oil (EVOO)
Extra 2 tablespoons EVOO for serving
Optional - couple of pinches of paprika to serve
method
Drain chickpeas and reserve the chickpea liquid in a separate bowl. Wash the drained chickpeas under cold running water.
Add all ingredients except retained chickpea liquid and extra olive oil to a high speed blender or food processor. Start blender and then slowly little by little add the retained chickpea liquid until desired hummus consistency is achieved.
Pour your hummus into a bowl to serve or into a storage container. Add the extra olive oil, and paprika (if using) on top prior to serving.
