Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally, Why Is Fiber Good for You? Similarly, sesame seeds, which make up tahini, may help reduce markers of inflammation in the body like IL-6 and CRP, which are elevated in inflammatory diseases like arthritis (7, 8). Many people find this satisfies potato chip cravings. Here's why a stage 4 breast cancer diagnosis can be so frightening. Hummus has several properties that may help control your blood sugar levels. and peas, like black-eyed peas and split peas), check both boxes. That said, it’s not entirely clear if these results were due to specific properties of chickpeas or hummus or simply that people who eat these foods live a generally healthy lifestyle. Spread it onto your favorite wrap, pita pocket or sandwich instead of other high-calorie spreads like mayonnaise or creamy dressings. Research has shown that a higher protein intake can help curb appetite and boost your metabolism (31). Hummus treats are a fun way to introduce more plant-based protein, fiber, and nutrients to your diet! However, if you can find a shop-bought brand which uses olive oil and limits the sugar and salt content, then it can still be a great choice. © 2005-2020 Healthline Media a Red Ventures Company. Choose brands made with extra virgin olive oil—as opposed to more inflammatory oils, like soybean oil. This fatty acid helps nourish the colon cells and has many impressive benefits (15). By curbing appetite, fiber may help reduce your calorie intake, which promotes weight loss. People who suffer from food allergies and intolerances struggle to find foods they can eat that won’t cause uncomfortable symptoms. To get more nutrition stories delivered to your inbox, sign up for the Balanced Bites newsletter. Hummus has a low glycemic index, which means it slowly releases sugar into the bloodstream. Fiber is indigestible material found in foods. Research has linked hummus and its ingredients to a variety of impressive health benefits, including helping fight inflammation, improving blood sugar control, better digestive health, lower heart disease risk and weight loss. Heart disease is responsible for 1 in every 4 deaths worldwide (20). Health.com may receive compensation for some links to products and services on this website. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Beans and legumes have a number of health benefits. A 100-gram (3.5-ounce) serving of hummus provides (2): Hummus is a great source of plant-based protein, providing 7.9 grams per serving. Hummus contains chickpeas, olive oil and sesame seeds (tahini), which are proven to have anti-inflammatory properties. It provides 6 grams of dietary fiber per 3.5 ounces (100 grams), which is equal to 24% of the daily fiber recommendation for women and 16% for men (13). Other research suggests that hummus may help offset blood sugar spikes from foods that are high on the glycemic index. What you eat can have a big effect on inflammation in your body. But what is a good portion size and how can you make or buy the best? Brigid Titgemeier, functional medicine registered dietician and … The fats in hummus also help slow down the rate of absorption of carbohydrates from t… Hummus is a popular Middle Eastern dip and spread that is packed with vitamins and minerals. You can also enjoy hummus in other ways, too. Hummus is a great source of fiber and protein, which may promote weight loss. One cup of ready-to-eat chickpeas contains 10 grams of protein and about 10 grams of dietary fiber—which is 40% of the daily minimum target. Fortunately, hummus can be enjoyed by nearly everyone. In traditional recipes, pureed chickpeas are combined with other anti-inflammatory superfoods, including extra virgin olive oil, tahini, garlic, and lemon. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Additionally, note that chickpeas are high in raffinose, a type of FODMAP. This is because dietary fiber helps soften and add bulk to stools so that they are easier to pass (14). The 9 Healthiest Beans and Legumes You Can Eat, 12 High-Carb Foods That Are Actually Super Healthy. It also counts as one of your 5-a-day because it contains chickpeas, but only up to a maximum of 80g, which is approximately 3 tbsp. Here's What to Do, 9 Signs It's More Serious Than the Common Cold, How Your Period Changes During Your 20s, 30s, and 40s, 12 Anxiety Symptoms That Might Point to a Disorder, Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means, The Best (and Worst) Diets of 2020, According to Experts, 10 Moves for a Cardio Workout at Home—No Equipment Required, These 13 Women Prove Every Body Is a Bikini Body, 20 Things You Should Throw Away for Better Health, I Asked a Chef How to Make Better Hummus—and Got 8 Game-Changing Tips, regularly consume chickpeas and/or hummus, hummus may help offset blood sugar spikes, You Won't Believe How Easy It Is to Make This Beet Hummus Recipe. The glycemic index is a scale that measures the ability of foods to raise blood sugar. Here is a list of 12 high-carb foods that are actually super healthy. It is naturally gluten-, nut- and dairy-free, which means it suits people who are affected by common conditions like celiac disease, nut allergies and lactose intolerance. Moreover, dietary fiber has also been shown to reduce levels of the hunger hormone ghrelin (28, 29, 30). Hummus contains several ingredients that may help reduce risk factors for heart disease. Enjoy on wraps, sandwiches or as a tasty dip. Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. If you’re really adventurous you can even sample hummus ice cream, or try a recipe for hummus cookies or blondies or chocolate mousse. They also happen to be incredibly eco-friendly, affordable, readily available, and versatile. This makes it an excellent option for people on a vegetarian or vegan diet. See our website terms and conditions for more information. You can feel good about eating hummus, as it contains a wide variety of vitamins and minerals. Health.com is part of the Meredith Health Group. Hummus is one of the most delicious veggie dips around, and tastes as good slathered into a pitta bread with falafel and pickles as it is served simply with crudités. Inflammation is the body’s way to protect itself from infection, illness or injury. Your gut bacteria play several important roles in your health. Use it as a creamy salad dressing or a mayo alternative (for bean, chicken, egg, and tuna salads); to thicken sauces, soups, mashed potatoes, or cauliflower mash; or as a topping for oven roasted veggies or potatoes. Hummus contains chickpeas and olive oil — two ingredients that may reduce risk factors, and thus overall risk, for heart disease. As for the healthfulness of chickpeas in the form of hummus, it really comes down to how the spread made. Hummus is rich in healthy fats, vitamins and minerals. 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. Depending on the recipe, it can be slightly high in salt, so it needs to be used sparingly if you’re watching your salt intake. The high fiber and protein content in hummus gives you a feeling of satietythat causes you to feel fuller longer. And even when sweet ingredients are added, like cocoa and sugar, dessert hummus served with fresh fruit is a far healthier option than, say, cake or ice cream. Olive oil is one of them. Studies show that fiber has various health benefits, including weight loss and improved digestive…, Eating plenty of fiber has numerous health benefits. Your diet includes dozens of fats, each with a different function and effect. Thanks to its high fiber content, hummus can help keep you regular. It is a great source of dietary fiber, which has been shown to boost levels of the fullness hormones cholecystokinin (CCK), peptide YY and GLP-1. All rights reserved. Find out with our expert guide. Additionally, a review of 10 studies with over 268 people concluded that a diet rich in legumes like chickpeas reduced “bad” LDL cholesterol by an average of 5% (22). This article was published on 14th August 2018. Some of the fiber in hummus may be converted by gut bacteria into the short-chain fatty acid butyrate. A: Hummus is a healthy addition to your daily diet.

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