Is hummus healthy, or just a ‘pita’ dream?

JORDAN MOSHE

Popular though it may be, does the fact that its primary ingredient is chickpeas make it a healthy meal choice? Just how nutritious is this famed spread, and how much of it should we be eating?

Traditionally served on a large plate, drizzled with olive oil and herbs, and accompanied by fresh pita and salad, hummus is claimed by several Middle Eastern and Mediterranean countries as their own.

In truth, hummus has been made across these regions for hundreds of years, with the only major difference amongst all the variations being the quantity of ingredients used.

On one point, however, all seem to agree: hummus is almost always the holy union of chickpeas, sesame, lemon juice, and garlic.

Hummus has become widely available across the globe in various iterations, but with the rise in health-conscious eating in recent years, many have stopped to ask whether its taste is proportional to its nutritional value. Should people who are watching their figures or who are determined to eat healthy food be reaching for the hummus dish?

“Hummus can be considered a healthy or a healthier alternative to dips and spreads,” says registered dietitian Toni Brien. “Hummus on its own is good, but some of the foods we eat hummus with may not be as healthy when eaten in large volumes such as flat breads, pita, wraps, and other high-starch foods.”

According to nutrition-guidance website Healthline, the chickpeas in hummus are a great source of plant-based protein, providing 7.9g per serving. This makes it an excellent option for people on a vegetarian or vegan diet. Brien agrees, adding that chickpeas are also moderate in calories, and a good source of fibre. “Chickpeas contain eight of the nine essential amino acids,” she says. “Also, the garlic and olive oil have their own health benefits, which include improving cholesterol levels.”

Indeed, the health benefits of the dish are many, and all seem to be confirmed by medical practitioners. According to Holistic Health Coach Jillian Levy, hummus has been shown to be an anti-inflammatory. Given that inflammation is the root cause of many chronic disease, it could assist in addressing these as well.

Writes Levy, “Diets which frequently include hummus and other often-used ingredients like beans, lemon, and garlic can help lower cholesterol and triglycerides levels, reduce symptoms of rheumatoid arthritis, and lessen the chance of developing Alzheimer’s disease, cancer, cardiovascular disease, and diabetes.”

If these benefits are to be harnessed, however, it is essential that the right hummus is eaten with the right accompanying dishes. While hummus is undeniably good for you, that is only the case when you’re not eating hummus that’s packed with extra ingredients like sugar and unhealthy oils.

Experts agree that it is essential to check the ingredients, and make sure the product is as simple and natural as possible, especially in the case of shop-bought varieties. Low-fat options are best avoided, as all the fat contained in a traditional hummus is good, polyunsaturated fat that need not be reduced or lowered.

As for portion sizes, a healthy dose of hummus is about two to four tablespoons a day, but this must be considered alongside the rest of your diet. Moreover, much to the chagrin of many Israelis, hummus alone does not constitute a meal.

“Although hummus is a good protein source, on its own it cannot be considered a complete meal,” says Brien. “It is lacking in many vitamins including the B vitamins and vitamin C and A.” It is therefore best eaten along with a more satisfying and healthier accompaniment, including plain pita or vegetables for dipping such as sliced cucumber, zucchini, carrots, or asparagus spears.

So, whether you believe it comes from Israel or Istanbul, the bottom line is that hummus is a good choice for your health. Just be sure to eat the right type, at the right time, with the right accompanying foods, and you will enjoy it as much as the most serious of Sabras.