Do you love hummus and enjoy spreading it on bread or using it as a dip? Then you may have wondered about the health benefits of making your own hummus versus store-bought varieties. Did you know that some store-bought hummus can contain shockingly high amounts of added sugars and preservatives? In this blog post, we delve into the world of hummus and find out if making your own is really healthier.
Calories
- Homemade hummus: A 100 gram serving of homemade hummus contains on average 200-250 calories, depending on the ingredients used.
- Supermarket hummus: Commercial hummus may contain more calories due to added oils and preservatives. Check the label for specific information.
Fats
- Homemade hummus: Contains healthy fats from olive oil and tahini, usually between 10-15 grams of fat per serving.
- Supermarket hummus: Some brands add extra oils, which can result in higher fat contents. Compare different brands to check the fat content.
Proteins
- Homemade hummus: A serving typically contains 6-8 grams of protein, which comes from chickpeas and tahini.
- Supermarket hummus: Brands may vary in their protein content, with some adding extra protein for nutritional enrichment. Check the label for details.
Fiber
- Homemade hummus: A good source of fiber with an average of 5-7 grams per serving, which aids digestion.
- Supermarket hummus: Fiber contents can vary, with some brands fortifying fiber for added health benefits. Check labels for fiber content.
Remember that hummus can be a nutritious addition to your diet, whether you make it yourself or buy it from the store. Experiment with different brands and recipes to see which one best suits your dietary needs.
Ingredients in homemade hummus
Hummus is a delicious and nutritious dip made from chickpeas, tahini, olive oil, and spices. These ingredients not only contribute to the flavor of hummus, but also provide numerous health benefits. Let’s take a closer look at the health benefits of the ingredients in homemade hummus.
Chickpeas
- High in fiber: Chickpeas contain a lot of fiber, which promotes digestion and gives a feeling of satiety.
- Rich in proteins: They are a good plant-based source of protein, making hummus a healthy option for vegetarians and vegans.
- Vitamins and minerals: Chickpeas contain various vitamins and minerals, such as iron, magnesium and folic acid.
Tahini
- Healthy fats: Tahini is rich in monounsaturated fats, which are good for the heart.
- Calcium source: It contains calcium, which is important for strong bones and teeth.
- High in protein: Tahini also provides protein, which contributes to the overall nutritional value of hummus.
Olive Oil
- Unsaturated fats: Olive oil contains healthy unsaturated fats that can lower cholesterol levels and reduce the risk of cardiovascular disease.
- Anti-inflammatory properties: The antioxidants in olive oil have anti-inflammatory effects and can support the immune system.
Herbs
- Taste and health: Spices like garlic, cumin and paprika not only give hummus a delicious flavor, but also contain antioxidants and other health-promoting compounds.
- Variation possible: By experimenting with different spices, you can tailor the nutritional value and flavor of hummus to your preference.
By regularly eating homemade hummus, you can reap these health benefits while enjoying a delicious and nutritious snack or side dish. Experiment with different brands of chickpeas, tahini, and olive oil to find the combination that creates your favorite hummus recipe. Also, vary the spices to add new flavors and health benefits to your hummus!
Health Benefits of Homemade Hummus
Hummus, a tasty and healthy dip made with chickpeas, tahini, garlic, and lemon juice, is a popular choice in many cuisines. But is homemade hummus really healthier than store-bought versions? Let’s take a look at the benefits of homemade hummus and why it can be a smart choice for your health.
Nutrient Richness of Homemade Hummus
- Fresher and richer in nutrients:
- Homemade hummus is generally fresher than store-bought varieties, allowing it to retain higher levels of essential nutrients like protein, fiber, and vitamins.
- By using high-quality, fresh ingredients, such as organic chickpeas and extra virgin olive oil, you get more nutrients than with pre-packaged hummus.
- Fewer added preservatives:
- Homemade hummus typically contains fewer preservatives and additives than store-bought varieties, which can contribute to a healthier diet.
Comparison with commercial hummus brands
| Homemade Hummus | Commercial Hummus | |
|---|---|---|
| Health Benefits | High in nutrients, Low in preservatives | May contain fewer nutrients, More added preservatives |
| Taste | Authentic and adaptable to personal preferences | Consistency may vary, depending on brand |
| Cost | Depending on ingredients used | Fixed price per package |
1. Choose the right ingredients
- Use fresh chickpeas instead of canned chickpeas, as they give a better taste and texture. Brands such as 'De Kleine Hummusmaker' offer organic and high-quality chickpeas.
- Extra virgin olive oil from a reputable brand such as 'Bertolli' will give the hummus a richer flavor.
- A squeeze of lemon juice from brands such as 'Jumbo Vers' will enhance the freshness of the hummus.
2. Add extra flavor
- Peeled garlic from 'Verstegen' has an intense flavour, perfect for adding to hummus.
- Tahini (sesame paste) from, for example, 'Al Wadi Al Akhdar' gives a creamy texture and a nutty flavour to the hummus.
- Experiment with spices like cumin from 'Euroma' for an earthy touch.
3. Improve nutritional value
- Add a handful of fresh herbs like parsley or cilantro for extra nutrients and flavor.
- Replace salt with salt-free spice mixes such as 'Silvo Spice Mix for Hummus'.
- Mix in some roasted vegetables like bell peppers or carrots for extra fiber and vitamins.
4. Vary with toppings
- Drizzle with olive oil and sprinkle with toasted sesame seeds for an elegant finish.
- Add a pinch of smoked paprika for a deeper dimension of flavor.
- Garnish with fresh herbs, such as mint or basil, for a refreshing touch.
5. Adjust to taste
- Experiment with spicy ingredients like red pepper flakes for a kick.
- For a creamier hummus, add a tablespoon of Greek yogurt.
- Vary the textures by sprinkling some coarsely chopped nuts such as walnuts over the hummus.
Conclusion: Homemade hummus wins on health
In general, it can be concluded that making your own hummus is a healthy choice because of the benefits of fresh ingredients and the control over added seasonings and preservatives. By making homemade hummus, you can enjoy a tasty and nutritious dip that fits into a healthy lifestyle. So, definitely give it a try yourself and discover the delicious and healthy world of homemade hummus!
Frequently Asked Questions About Homemade Hummus with Vegetable Sticks
The difference in calories between homemade hummus and store-bought hummus can vary depending on the ingredients and ratios used. In general, homemade hummus can be lower in calories because you have control over the amount of oil and salt you add, while store-bought hummus can often contain more added oils and preservatives that can increase the calories. It is always a good idea to check the nutritional information on the packaging for the most accurate information.
Yes, homemade hummus generally contains less added sugar than store-bought hummus. When making your own hummus, you have control over the ingredients you use, such as the amount of oil and salt, which allows you to limit the added sugar. Store-bought hummus may contain more sugar as a preservative or to enhance the flavor. So, making homemade hummus is a good idea if you want to limit your sugar intake.
Yes, the healthy fats in homemade hummus are generally more beneficial to your health than the fats in store-bought hummus. Homemade hummus usually contains olive oil, a source of heart-healthy monounsaturated fats. Store-bought hummus, on the other hand, can contain trans fats and higher levels of saturated fats, which are not as good for your health. So if you have the choice, it’s better to make your own hummus with healthier fats to get the most benefits.
The ingredients in homemade hummus are chickpeas, tahini (sesame paste), garlic, lemon juice, olive oil, cumin, and salt. You can also add a little water to adjust the consistency. Many people also add other ingredients, such as red pepper or cilantro, to adjust the flavor to their own preference.
Yes, homemade hummus is generally higher in nutrients and fiber than store-bought hummus. By making your own hummus, you can control the ingredients and add fresh ingredients like extra garlic, lemon juice, and herbs. These fresh ingredients are often higher in nutrients than the processed varieties used in store-bought hummus. Plus, you can control the amount of oil and salt, which can make it healthier than store-bought versions. So if you’re looking for a hummus that’s higher in nutrients and fiber, homemade hummus is a great choice!
