How You Can Lose Weight With Hummus?
For those of you who are new to hummus, let me tell you that it is an awesomely creamy dip from the Middle East. It is made out of chickpeas or what we call white channa. It is a high fibre and high protein containing dip which can be a part of a healthy diet. The basic ingredients of hummus are chickpeas, tahini, olive oil, garlic and lemon. For the recipe click here!
Nutritional profile of hummus
Plain hummus has 70 calories to offer along with 2 g of protein and 6 g of fat in a two tablespoon serving. The source of fat in it is olive oil, which contains monounsaturated fat which helps in raising the levels of the good cholesterol in the body. Tahini is prepared from ground sesame seeds that are high in minerals like calcium, phosphorus, magnesium, iron, zinc and the vitamin thiamine. In order to reduce the number of calories, you can prepare hummus at home adding less olive oil and tahini.
In store bought hummus, the average fibre content varies between 1 to 2 g of fibre per serving. If you happen to make your humus at home, try blending in some extra veggies like sun dried tomatoes or roasted veggies that add additional fibre to the dip.
What should accompany hummus?
If you are unsure about what should accompany hummus, try a variety of whole grain pita bread or pita chip. You can also serve it with freshly cut celery, carrots, red peppers, cucumbers to increase the fibre content and reduce the intake of calories.
What research says?
One study found that 104 g of chickpeas a day for a period of 12 weeks results in an increased sense of satiety and improved bowel movements. Another study states that diets supplemented with chickpeas improves the levels of blood glucose and decreases serum lipid levels. The USDA recommends increasing beans consumption as they are low in saturated fat and high in fibre. Though saturated fat is not a complete demon, one has to limit its intake.
How hummus is helpful is weight loss?
Find out how hummus helps you shed kilos below:
1) It is low in calories
You wouldn’t need to use mayo (that stands at a whopping 90 calories per tbsp) when you can have hummus at a lower number of calories. Your sandwich would be tastier with the low cal hummus. This is a creamy spread that works pretty well in quieting your dip cravings. It can work really well as a salad dressing substitute to shave off calories from your daily meals.
2) Provides satiety
As hummus is made from chickpeas, it is a great source of protein and fibre, which keeps you feeling full for long. By adding hummus to your healthy meal you will be giving your body a sustained energy for your workouts. Along with that, it will stop you from reaching out for junk food when your stomach orders you to grab a snack post lunch! A small study points out that those who ate more chickpeas ended up with eating less of high fat stuff and thus ended up losing more number of kilos.
3) Homemade hummus keeps a check on weight
It is well known that foods that are homemade help keeping a check on your weight. This is because you know what is in your food. Making hummus at home is super easy. Just put in all the ingredients in the blender and you are done. You can also make different flavours of it to prevent yourself from getting bored.
Hope you liked this post!
You may also like reading-