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Is Hummus Good For Weight Loss?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Is hummus good for weight loss? The reason why hummus is good for weight loss is because of its high fiber content. There are 6 grams of fiber in a 3.5 ounce serving of hummus. Here are the nutrients of a 3.5 ounce serving of hummus.

Is hummus good for weight loss? Photo credit: iStock-LarisaBlinova

  • Calories- 166
  • Fat- 9.6 grams
  • Protein- 9.6 grams
  • Carbs-14.3 grams
  • Fiber- 6 grams
  • Manganese- 39% of the RDI
  • Copper- 26% of the RDI
  • Folate- 21% of the RDI
  • Magnesium- 18% of the RDI
  • Phosphorus- 18% of the RDI
  • Iron- 14% of the RDI
  • Zinc- 12% of the RDI
  • Thiamin- 12% of the RDI
  • Vitamin B6- 10% of the RDI
  • Potassium- 7% of the RDI

Hummus is a very popular plant-based protein among vegans or vegetarians. One of the health benefits of hummus is it is packed with a lot of healthy ingredients that can combat chronic inflammation. 6 grams of fiber is equal to 24% of the daily fiber recommendation for women and 16% of the daily men. Research studies have shown that dietary fiber reduced the levels of the hunger hormone ghrelin.

Dietary fiber also helps with improving healthy bacteria in gut health. There was a study that found adding 200 grams of chickpeas for 3 weeks improved the growth of healthy bacteria. Hummus also has great healthy oils like olive oil which is a heart healthy oil.

There was a five-week study in 47 adults that consumed a diet that had chickpeas and a diet with added wheat.  And those who ate chickpeas had 4.6% lower bad LDL cholesterol levels than those who ate extra wheat.

Hummus contains two ingredients that have been known to lower heart risk disease which are olive oil and chickpeas. An analysis of 32 studies covering over 840,000 people found that people who consumed the highest number of healthy fats had a 12% lower risk of heart disease.

One of the appeals when you eat hummus as part of your regular diet is that it is naturally gluten and dairy free. Celiac disease is a common health issue that affects many people so any diet that doesn’t have gluten appeals to a large amount of people.

Hummus is a great dip that can be added to most healthy snacks like carrots, celery, sandwiches, cucumbers, and sweet peppers.

“The reason why hummus is good for weight loss is because of its high fiber content.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is hummus is a dip that contains a good amount of fiber that can help with weight loss. It also contains olive oil and chickpeas which can help lower the risk of heart disease. It can be used in a variety of different ways on carrots, celery, sandwiches, cucumbers, and sweet peppers.

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References

  1. Bourdon I, Olson B, Backus R, Richter BD, Davis PA, Schneeman BO. Beans, as a source of dietary fiber, increase cholecystokinin and apolipoprotein b48 response to test meals in men. J Nutr. 2001 May;131(5):1485-90. doi: 10.1093/jn/131.5.1485. PMID: 11340104.
  2. Bodnaruc AM, Prud’homme D, Blanchet R, Giroux I. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab (Lond). 2016 Dec 9;13:92. doi: 10.1186/s12986-016-0153-3. PMID: 27990172; PMCID: PMC5148911.
  3. St-Pierre DH, Rabasa-Lhoret R, Lavoie ME, Karelis AD, Strychar I, Doucet E, Coderre L. Fiber intake predicts ghrelin levels in overweight and obese postmenopausal women. Eur J Endocrinol. 2009 Jul;161(1):65-72. doi: 10.1530/EJE-09-0018. Epub 2009 Apr 15. PMID: 19369431.
  4. Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2014 Oct 1;13:154. doi: 10.1186/1476-511X-13-154. PMID: 25274026; PMCID: PMC4198773.
  5. Pittaway JK, Ahuja KD, Cehun M, Chronopoulos A, Robertson IK, Nestel PJ, Ball MJ. Dietary supplementation with chickpeas for at least 5 weeks results in small but significant reductions in serum total and low-density lipoprotein cholesterols in adult women and men. Ann Nutr Metab. 2006;50(6):512-8. doi: 10.1159/000098143. Epub 2006 Dec 21. PMID: 17191025.
  6. Fernando WM, Hill JE, Zello GA, Tyler RT, Dahl WJ, Van Kessel AG. Diets supplemented with chickpea or its main oligosaccharide component raffinose modify faecal microbial composition in healthy adults. Benef Microbes. 2010 Jun;1(2):197-207. doi: 10.3920/BM2009.0027. PMID: 21831757.
  7. DeSalvo KB, Olson R, Casavale KO. Dietary Guidelines for Americans. JAMA. 2016 Feb 2;315(5):457-8. doi: 10.1001/jama.2015.18396. PMID: 26746707.
  8. Salehi-Abargouei A, Saraf-Bank S, Bellissimo N, Azadbakht L. Effects of non-soy legume consumption on C-reactive protein: a systematic review and meta-analysis. Nutrition. 2015 May;31(5):631-9. doi: 10.1016/j.nut.2014.10.018. Epub 2014 Nov 7. PMID: 25837205.
  9. Zahradka P, Wright B, Weighell W, Blewett H, Baldwin A, O K, Guzman RP, Taylor CG. Daily non-soy legume consumption reverses vascular impairment due to peripheral artery disease. Atherosclerosis. 2013 Oct;230(2):310-4. doi: 10.1016/j.atherosclerosis.2013.07.048. Epub 2013 Aug 6. PMID: 24075762.
  10. Saraf-Bank S, Esmaillzadeh A, Faghihimani E, Azadbakht L. Effect of non-soy legume consumption on inflammation and serum adiponectin levels among first-degree relatives of patients with diabetes: a randomized, crossover study. Nutrition. 2015 Mar;31(3):459-65. doi: 10.1016/j.nut.2014.09.015. Epub 2014 Oct 18. PMID: 25701335.
  11. Hermsdorff HH, Zulet MÁ, Abete I, Martínez JA. A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects. Eur J Nutr. 2011 Feb;50(1):61-9. doi: 10.1007/s00394-010-0115-x. Epub 2010 May 25. PMID: 20499072.
  12. Roifman I, Beck PL, Anderson TJ, Eisenberg MJ, Genest J. Chronic inflammatory diseases and cardiovascular risk: a systematic review. Can J Cardiol. 2011 Mar-Apr;27(2):174-82. doi: 10.1016/j.cjca.2010.12.040. PMID: 21459266.
  13. Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.

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