Hummus, a staple in Middle Eastern cuisine, has gained global popularity not just for its taste but also for its health benefits, especially in weight loss diets. This creamy spread, traditionally made from chickpeas, olive oil, tahini, lemon juice, and garlic, is a nutrient powerhouse.
Pairing Hummus for Weight Loss:
- Vegetable Sticks: A classic and effective way to enjoy hummus is with vegetable sticks. Nutritionist Peggy Kotsopoulos suggests, “Red pepper slices are ideal, as the vitamin C they contain helps your body absorb the iron from the hummus.“ Other great options include cucumber, zucchini, carrots, or asparagus spears.
- On Sandwiches and Crackers: Dietitian Cynthia Sass, in a Shape.com article, recommends using hummus as a lower-calorie substitute for mayo-based condiments on sandwiches and crackers. This simple swap can significantly reduce your calorie intake.
- Portion Control: Livestrong advises, “A 2-tablespoon serving of hummus contains around 70 calories.” They suggest including up to three servings per day in a balanced diet for weight loss.
15 Delicious Ways to Eat Hummus With
- Veggie Dip: Dip carrot sticks, cucumber slices, bell peppers, or cherry tomatoes in hummus for a healthy snack.
- Hummus Toast: Spread hummus on whole-grain toast and top with avocado slices, a sprinkle of sesame seeds, or fresh herbs.
- Pita Sandwich: Stuff pita pockets with hummus, mixed greens, cucumber, and cherry tomatoes.
- Hummus Wraps: Spread hummus on a whole wheat wrap, add grilled chicken or tofu, and fresh veggies for a filling lunch.
- Stuffed Bell Peppers: Fill bell pepper halves with hummus, top with crumbled feta cheese, and bake until warm.
- Salad Dressing: Thin out hummus with a bit of olive oil and lemon juice to make a tasty salad dressing.
- With Grilled Veggies: Use hummus as a side to complement grilled vegetables like zucchini, eggplant, or asparagus.
- Deviled Eggs: Mix hummus with egg yolks for a twist on deviled eggs.
- Hummus Pizza: Replace traditional pizza sauce with hummus on a flatbread, then top with your favorite veggies and bake.
- Hummus Pasta: Toss cooked pasta with hummus, cherry tomatoes, and fresh basil for a quick meal.
- Baked Hummus: Top hummus with pine nuts and a drizzle of olive oil, then bake until golden for a warm dip.
- Hummus Quesadillas: Spread hummus on a tortilla, add cheese and veggies, then grill until crispy.
- Roasted Potato Dip: Use hummus as a dip for roasted potato wedges or sweet potato fries.
- Hummus and Avocado Bowl: Combine hummus with sliced avocado, quinoa, and a squeeze of lemon for a nutritious bowl.
- Hummus and Egg Breakfast: Spread hummus on toast and top with a poached or fried egg for a protein-packed breakfast.
Health Benefits of Hummus:
Fiber and Protein Content: Hummus is a good source of fiber and protein. It keeps you full for longer, aiding in appetite control. A study cited by HurryTheFoodUp concluded that “eating chickpeas may help with bodyweight management by suppressing appetite and energy intake.”
Low Glycemic Index: Hummus has a lower glycemic index than chickpeas alone, making it beneficial for maintaining balanced blood glucose and insulin levels, and crucial for weight loss, especially in type-2 diabetes.
Nutrient-Rich: Hummus provides essential nutrients like B vitamins, phosphorus, folate, and plant-based iron, particularly important in vegan or vegetarian diets.
Making Hummus Work in Your Diet:
Homemade Options: Making your own hummus allows you to control the ingredients and calorie content. We suggest, “Blend the basic ingredients until smooth, substituting in a little water for some of the oil if you’re looking to lower the fat content.”
Mindful Selection: When buying hummus, choose brands with lower calorie content, especially those that don’t use excessive olive oil or added flavorings.
Facts about Hummus
- Ancient Origins: Hummus has a rich history, with some sources tracing its origins back to 13th century Egypt. This long-standing culinary tradition has made hummus a timeless dish, enjoyed across various cultures and regions.
- Cultural Symbol: Beyond its nutritional value, hummus serves as a cultural symbol, with countries like Israel, Palestine, Lebanon, Greece, and Turkey each claiming it as part of their culinary heritage. This highlights the dish’s significance in cultural identity and culinary diplomacy.
- Versatile Ingredient: Hummus isn’t just a dip or spread; it’s incredibly versatile in cooking. For instance, it can be used as a base for creamy pasta sauces or as a flavorful addition to stuffed bell peppers, showcasing its adaptability in various cuisines.
- Nutritional Powerhouse for Vegans: For those on plant-based diets, hummus is particularly valuable. It’s not just a protein source; it also provides essential nutrients like plant-based iron and B vitamins, which are crucial for vegans and vegetarians.
- Low Glycemic Index Advantage: The unique combination of ingredients in hummus gives it a lower glycemic index compared to chickpeas alone. This quality makes hummus an excellent food choice for maintaining stable blood sugar levels, beneficial for people with diabetes or those managing their weight.
FAQs around What to Eat with Hummus for Weight Loss
Can hummus help in weight loss?
Yes, hummus can be a part of a weight-loss diet. It’s high in protein and fiber, which can help keep you full and reduce overall calorie intake. However, portion control is key, as hummus is also calorie-dense.
What are the best vegetables to pair with hummus for weight loss?
Low-calorie vegetables like carrot sticks, cucumber slices, bell peppers, and cherry tomatoes are great for dipping in hummus. They add crunch and nutrients without many calories.
Is it okay to eat hummus every day for weight loss?
Yes, you can eat hummus every day as part of a balanced diet. Just be mindful of the portion size and the overall calorie intake for the day.
Can I use hummus as a salad dressing for weight loss?
Absolutely! You can thin out hummus with a bit of olive oil and lemon juice to make a healthy, protein-rich salad dressing.
How much hummus is a good serving size for weight loss?
A good serving size for weight loss is about 2-4 tablespoons of hummus. This amount provides enough protein and fiber to be filling without overloading calories.
What are some low-calorie ways to enjoy hummus?
Spread hummus on whole-grain toast, use it in wraps with lots of veggies, or dip fresh vegetable sticks in it. Avoid pairing it with high-calorie foods like chips for weight loss.
Hummus, when consumed in moderation and as part of a balanced diet, can be a delicious and nutritious addition to a weight loss plan. Its versatility, combined with its health benefits, makes it an excellent choice for those looking to maintain a healthy lifestyle while enjoying flavorful food.
