Hummus is popular in the Middle East, especially in the Levant, as an appetizing side dish or a snack among the main meals. Is it a healthy dish?
The traditional chickpeas, olive oil, sesame paste, lemon juice and spices, "usually offer vitamins and minerals more than any other appetizing food," says Boston nutritionist Elizabeth Matthew, as it contains calcium, magnesium and folic acid.
This combination can help control blood sugar and prevent heart disease, according to Lindsey Payne, a dietitian who describes chickpeas as a "major nutrient" because it contains healthy fats, proteins and fibers that make people feel full.
Like other legumes, chickpeas are a good source of protein and fiber compared to other plants. Two teaspoons of chickpeas contain two grams of protein and one gram of fiber, according to Time magazine.
But does chickpeas give the body what it needs from protein and fiber?
The answer is "no," because the adult health dose is 50 grams of protein, and between 25 and 38 grams of fiber per day.
Hummus is not a sufficient source of protein because it does not contain all the major amino acids such as meat, fish, dairy products and eggs.
Nutrition expert Anguilla Limund, nutritionist spokeswoman for the American Academy of Nutrition, warns of excessive intake of chickpeas because it contains large amounts of calories because it is mixed with sesame and olive oil.
Two tablespoons of chickpeas contain 70 calories, so "it's very easy to over-eat," says Payne.
The expert also recommends avoiding eating bread, chips and biscuits with chickpeas, and replacing them with vegetables such as green peppers, broccoli, celery and carrots.
It also recommends that you view the ingredients of canned chickpeas before you buy them, and avoid the preservatives, sugar or oils other than olive oil, while you prefer the record at home.
