Humus, It's a delicious food. It is usually made by blending chickpeas and tahini (tahini, sesame, olive oil, lemon juice and garlic) in a food processor.
Humus Besides being delicious, it is also versatile, nutritious and has many impressive health benefits.
Here "How many calories in hummus", "What are the benefits of hummus", "What is hummus made from", "How is hummus?" The answer to your questions ...
Nutritional Value of Hummus
Containing a wide variety of vitamins and minerals humusA 100-gram serving of flour provides the following nutrients:
Calories: 166
Fat: 9.6 grams
Protein: 7.9 grams
Carbohydrates: 14.3 grams
Fiber: 6.0 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
Thiamine: 12% of the RDI
Vitamin B6: 10% of the RDI
Potassium: 7% of the RDI
Humusis a plant-based protein source that provides 7.9 grams per serving.
It is a great option for people on a vegetarian or vegan diet. Adequate protein intake is essential for overall health, recovery, and immune function.
Also important for hummus, vegetarians and vegans, iron, folate, phosphorus and B vitamins.
What Are the Benefits of Hummus?
Combats inflammation
Inflammation is the body's way of protecting itself from infection, illness or injury.
However, sometimes the inflammation can take longer than necessary. This is called chronic inflammation and can cause many serious health problems.
HumusIt contains healthy ingredients that can help fight chronic inflammation.
Olive oil is one of them. It is rich in powerful antioxidants with anti-inflammatory benefits.
In particular, extra virgin olive oil contains oleocanthane antioxidant, which has anti-inflammatory properties similar to common anti-inflammatory drugs.
Similarly, sesame seed, the main ingredient in tahini, helps reduce markers of inflammation in the body such as IL-6 and CRP, which are elevated in inflammatory diseases such as arthritis.
Also, many studies chickpea He stated that consuming legumes such as legumes reduces blood markers of inflammation.
Promotes digestion
HumusIt is a great source of dietary fiber that can improve digestive health.
It provides 100 grams of dietary fiber per 6 grams, which equates to 24% of daily fiber needs.
Thanks to its high fiber content humus It can help keep the intestines in order. Because dietary fiber helps soften stool and thus allows easier passage.
What's more, dietary fiber helps feed the healthy bacteria that live in the intestines.
In one study, consuming 200 grams of chickpeas for three weeks, Bifidobacterium It has been found to support the growth of beneficial bacteria such as strains and suppress the growth of harmful bacteria.
HumusThe fiber obtained from the grain is mostly converted by gout bacteria into the short-chain fatty acid butyrate. This fatty acid helps nourish colon cells and has many impressive benefits.
Laboratory studies have shown that butyrate production is linked to a lower risk of colon cancer and other health problems.
Helps control blood sugar
Humus It has several properties that can help control blood sugar levels.
Firstly humusMade from chickpeas with a low glycemic index (GI). Glycemic indexis a measure of the ability of foods to raise blood sugar.
Food with a high GI value is quickly digested and absorbed more quickly, causing a sharp rise and fall in blood sugar levels.
Conversely, foods with a low GI are digested slowly and absorbed later, resulting in a slower and steady rise and fall in blood sugar levels.
Humus It is also a great source of soluble fiber and healthy fats. Soluble fiber mixes with water in the gut to form a gel-like substance. This slows the circulation of sugar in the blood, preventing the blood sugar from spiking.
Fats also help slow the absorption of carbohydrates from the gut, resulting in a slower and more steady release of sugar into the bloodstream.
Reduces the risk of heart disease
Heart disease is responsible for 4 in 1 deaths worldwide.
HumusContains a variety of substances that can help reduce risk factors for heart disease.
In one five-week study, 47 healthy adults consumed either a meal containing chickpeas or a meal containing wheat. After the study, those who ate more chickpeas had 4.6% lower "bad" LDL cholesterol levels than those who ate extra wheat.
Additionally, a review of 268 studies with over 10 people concluded that a diet rich in legumes such as chickpeas reduced “bad” LDL cholesterol by an average of 5%.
Besides chickpeas humusOlive oil used in flour making is a great source of heart-healthy fat.
An analysis of 840.000 studies with over 32 people found that healthy fats, especially those who consumed the most olive oil, had a 12% lower risk of death from heart disease.
Another study found that for every 10 grams (about 2 teaspoons) of extra virgin olive oil consumed per day, the risk of heart disease was reduced by 10%.
While these results are promising, humus Longer studies are needed on
Those with milk and gluten intolerance can easily consume
Food allergy and intolerance affect millions of people around the world.
People with food allergies and intolerances have a hard time finding foods they can consume. Humus Can be consumed by almost anyone.
It is naturally gluten-free and dairy-free, which means it is suitable for people affected by diseases such as celiac disease, crustacean allergies and lactose intolerance.
Supports bone health
tahini The sesame seed used in making it is an excellent source of various important bone-building minerals such as zinc, copper, calcium, magnesium, phosphorus, iron and selenium.
Bone loss is often a concern for people, including women who experience hormonal changes during menopause and some may result in bone weakening and even osteoporosis.
Does Humus Weaken?
Various studies humusexamined the weight loss and preservation effectiveness of flour. Interestingly, according to a national study, they regularly eat chickpeas or humus people who consumed it were 53% less likely to be obese.
Also waist sizes are regularly made from chickpeas or humus It was on average 5.5 cm smaller than people who did not consume it.
However, it is unclear whether these results are due to certain properties of chickpeas or hummus, or simply because people who eat these foods generally adopt a healthy lifestyle.
Other studies have found that legumes, such as chickpeas, provide a lower body weight and are more full.
Humus It has several properties that can aid weight loss. It is a great source of dietary fiber that has been shown to increase the levels of the satiety hormones cholecystokinin (CCK), peptide YY and GLP-1. Dietary fiber hunger hormone ghrelinIt decreases the levels of in.
By reducing appetite, fiber helps reduce calorie intake, which in turn promotes weight loss.
In addition humusis a plant-based protein source. Studies have shown that a higher protein intake helps reduce appetite and boost metabolism.
What Is Hummus Made Of?
Chickpea
Like all legumes, chickpeas are plant-based protein and high in fiber. It also helps to feel full, improve digestion and heart health.
It is also one of the longest consumed legumes in the world. It contains magnesium, manganese, and vitamin B6 that help reduce common symptoms associated with PMS.
Olive oil
Humusta The olive oil used is very healthy because it is consumed without cooking the oil. Traditionally, humus It is made with high quality extra virgin olive oil.
Garlic
Humus The raw garlic used provides an impressive amount of nutrients including flavonoids, oligosaccharides, selenium, high levels of sulfur and much more.
Consuming raw garlic has been proven to help reduce risk factors associated with heart disease and various cancers. Garlic also acts as an antifungal, antioxidant, anti-inflammatory, and antiviral.
Lemon juice has an alkalizing effect on the body. It helps boost immunity, stimulate digestion and keep blood sugar levels steady.
sea salt
A traditional humusA good quality sea salt is used to add flavor instead of table salt. sea saltHimalayan sea salt, in particular, has numerous health benefits.
It helps to keep fluid levels in balance and provides sodium levels that help balance potassium intake. Himalayan sea salt contains important electrolytes and enzymes that aid nutrient absorption.
tahini
tahiniIt is made from ground sesame seeds and is thought to be one of the oldest condiments in the world. Sesame seeds also offer a wide variety of important micronutrients and macronutrients, from trace minerals to healthy fatty acids.
According to recent research, sesame seeds have important beneficial properties, including vitamin E, that can help reduce the risks associated with insulin resistance, heart disease and some cancers.
HumusThe ingredients in the jewelry are said to offer even more health benefits when combined. It, humusIt's about how fats, carbohydrates, and proteins work together to give us an even greater feeling of fullness after eating.
HumusBecause of the fats in it, nutrient absorption also increases if you pair it with other nutritious foods such as vegetables.
How to Make Hummus at Home?
Materials
2 cups canned chickpeas, drained
1/3 cup tahini
1/4 cup of lemon juice
1 tablespoon of olive oil
2 garlic cloves, crushed
A pinch of salt
How is it done?
Place the ingredients in a food processor and blend until smooth.
- Humus ready…
As a result;
Humus, It is a popular food packed with vitamins and minerals.
Research humus and its components to several impressive health benefits, such as helping fight inflammation, improve blood sugar control, better digestive health, lower risk of heart disease, and weight loss.
Naturally, it is gluten- and dairy-free, which means it can be consumed by most people.
You can easily do it in less than ten minutes in accordance with the above recipe.
