Health Benefits of Hummus

Is it possible for one food to lower the risk of cardiovascular disease, assist with maintaining a healthy weight, promote a healthy gut, improve diabetic symptoms, reduce the risk of diabetes and reduce the risk of cancer? A 2016 review published in the journal Nutrients finds that consuming traditionally made hummus provides all of these benefits. Hummus is shown to have many health benefits because it is high in fiber and has many essential nutrients and phytonutrients. The National Health and Nutrition Examination Survey data reveals that hummus consumers have higher intakes of fiber, polyunsaturated heart-healthy fats, vitamin A, vitamin C, vitamin E, folate, magnesium, potassium and iron compared to those who do not eat hummus. These nutrients are lacking in many Americans diets. Hummus is more nutrient dense than other spreads and sauces, making it a healthy alternative. It is a great source of fiber, protein and flavor and can be topped or spread on a variety of snacks and dishes. Try these tips to add more hummus to your diet:

1. Spread on sandwiches or wraps
2. Top stir-fries and rice bowls
3. Dip veggies or whole grains
4. Spread on toast
5. Add to salads
6. Thicken soups
7. Choose falafel as the protein in any dish

Bottom Line: It's easy to make your own hummus - save money and avoid the added fat and salt in commercial brands. Try this hummus recipe to get started:

Ingredients:
1 15oz can chickpeas, drained and rinsed
¼ cup lemon juice
¼ cup tahini
2 tablespoons olive oil
½ teaspoon cumin
1 clove garlic (optional)
1 tablespoon water (optional)

Instructions:
1. In a food processor or blender, combine the tahini and lemon juice.
2. Mix in the olive oil and spices.
3. Next, add the chickpeas a little at a time and stir to combine.
4. Blend until smooth, add a tablespoon of water for creamier consistency.

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