Is hummus good for weight loss? 15 health benefits you probably didn’t know about

Weight loss is not an easy goal to achieve if you don’t change your diet, but hummus is a good food to reach your goal, here we tell you why.

Is hummus good for weight loss

Hummus was not very well known until recently, but it has become one of the trendiest superfoods. It is a snack that comes from the Middle East and offers great health benefits; above all, it is an excellent ingredient for weight loss thanks to their properties, which together are wonderful for taking care of your body shape.

Hummus is a typical dish of oriental cuisine that combines chickpeas, lemon juice and olive oil; however, you can also add other things like sesame seeds, garlic and spices. Here is how  hummus good for weight loss.

Hummus nutritional properties and benefits

Is hummus good for weight loss

Hummus is perfect for vegetarian diets, since it is a great source of iron and becomes a complete protein when eaten with bread. It is not a low-calorie food, but it is very healthy when compared to cream cheese or other spreads.

It can also be used instead of mayonnaise in salads (a spoonful of mayonnaise is equivalent to 90 calories while a spoonful of hummus has only 30 calories). It can even be served with salmon, hard-boiled eggs, peppers..

1. Low calories:

its caloric intake is minimal and it is rich in unsaturated fatty acids beneficial to health: linoleic acid and oleic acid, which keep cells in a 100% healthy state.

2. Balance your diet

according to experts, thanks to the high level of fiber contained in hummus, people who consume it frequently have a greater feeling of satiety, which causes them to eat less fat and carbohydrates. The result? Weight loss!

3. High protein content

Is hummus good for weight loss

Its high protein value helps fight hunger attacks and keeps blood sugar levels stable thanks to its low glycemic value. Hummus is present in the diet of many athletes because it is easily assimilated by the body, especially if the food is of good quality. Even if we do not want to eat bread, we can substitute it with vegetables such as carrots or celery.

4. High doses of minerals

Hummus contains many minerals such as iron, phosphorus, potassium, calcium and magnesium, as well as vitamin B, niacin, folic acid, thiamine and riboflavin, which help protect and improve the condition of the different organs of our body and the muscular and nervous system.

5. Low fat content

The fat content of hummus is not high. Among the fatty acids it provides are linoleic acid and oleic acid, which help to keep the cells in perfect condition. In addition, the high content of Omega 3 fatty acid helps prevent cardiovascular diseases, regulate cholesterol and sharpen intelligence.

6. Great source of fiber and energy

Chickpeas, the central food of hummus, stands out for the amounts of carbohydrates it contains and its slow absorption, which provide energy to keep us active for longer, but without being accompanied by high levels of sugar. This makes it also an ideal food for diabetics.

7. Best alternative

hummus is your great alternative when you want to accompany any of your dishes with dressings such as mayonnaise, ketchup, etc., as it provides great flavor without breaking the diet.

8. Helps weight loss

Is hummus good for weight loss

The high amount of fiber it contains helps you eat less fatty foods, increases satiety and improves digestion. A study published in the journal Nutrition and Food Science suggests that those who eat hummus as a snack are 53% less likely to be obese and 51% less likely to be prone to high sugar levels.

9. Reduces inflammation

It also has diuretic and antioxidant effects thanks to the garlic it contains and its unsaturated fatty acids, thus eliminating the uric acid that causes swelling and cardiovascular problems.

10. It is a powerful antidepressant

Hummus produces serotonin (the happiness hormone) which can help fight depression and low moods. It also prevents overeating due to feelings of sadness, as it increases the feeling of satiety.

12. Promotes intestinal transit and fights constipation

Being a great source of fiber, it will help regulate the functioning of the intestines and improve digestion.

13. Regulates cholesterol and blood sugar levels

Chickpeas (one of the main ingredients of this dish) reduce bad cholesterol levels and regulate blood sugar levels.

14. Helps reduce the risk of cancer

Phosphorus and compound saponins help defend the cell from genetic damage that causes cancer. Foods containing folic acid reduce the risk of colon or rectal cancer by promoting the growth of benign bacteria in the colon. Its high fiber content is also beneficial in preventing this type of cancer.

15. Antioxidant effects

A major ingredient of this dish is garlic, which gives an important flavor to hummus. But it also has antioxidant properties, as it is used as a natural antibiotic and has strong germicidal effects. According to some studies, garlic also has stimulating properties on the activity of the digestive organs and is beneficial for respiratory and cardiovascular problems.

How to make hummus?

Is hummus good for weight loss


  • 350-400 g chickpeas
  • 100 g of tahini or sesame seed paste
  • 2 cloves of garlic
  • juice of ½ lemon
  • salt


  1. Soak the chickpeas overnight.
  2. The next day, boil them for two hours until they are soft.
  3. Drain and let them cool.
  4. Blend with all the ingredients until you obtain a homogeneous paste.
  5. Serve with Arabic bread.