Hummus is one of the most delicious and healthy sauces for your sandwiches. It is very versatile and quick and easy to prepare. The reason for its benefits is in its ingredients. Traditional hummus has six elements: chickpeas, olive oil, garlic, lemon juice, salt, and tahini (sesame seeds).
5 benefits of hummus
1. It nourishes you and helps keep you full
In addition to fiber, chickpeas are rich in protein, folic acid, iron, phosphorus and healthy fats. In turn, they provide vitamin B6, vitamin K, zinc, copper, manganese, magnesium, choline and selenium. Sesame seeds also contain protein, B vitamins, and fiber.
Because of its protein, good fat and fiber content, hummus is a food that helps you feel fullness and satiety.
2. Benefits your intestinal flora
Chickpeas are loaded with soluble fiber called raffinose which is fermented in the colon by beneficial bacteria called Bifidobacterium. The acid produced by the bacteria in this work helps in the reduction of inflammation of the colon, promotes regularity in the intestines and possibly prevents colorectal cancer, explains the Harvard School of Public Health.
3. Take care of your heart health
The plant sterol in chickpeas called sitosterol interferes with the body’s absorption of cholesterol and can therefore help lower blood cholesterol levels.
In addition, good fats of the chickpeas, of the olive oil and the seeds of sesame they can relieve inflammation and stabilize the heart rate. Both olive oil and sesame are full of antioxidants.
4. Prevents anemia
Chickpeas can help prevent anemia ferropénica (due to iron deficiency). Legumes contain iron no heme and the C vitamin in lemon helps to improve the absorption of the mineral, as explained by the National Institutes of Health.
5. Helps control blood sugar levels
Hummus has a low glycemic index and a low glycemic load. Chickpeas contain amylose, a resistant starch that is digested slowly. These factors help prevent sugar surges blood and insulin levels, which can improve overall blood sugar control in people with diabetes.
Easy hummus recipe
- 2 cups cooked and drained chickpeas (can be canned)
- 1/3 cup tahini
- 1/4 cup lemon juice
- 1 tablespoon of olive oil
- 2 garlic cloves, crushed
- a pinch of salt
Process all the ingredients to the desired consistency (longer for a smooth sauce, less for a thick sauce).
You can add a touch of flavor by adding a little chili powder.
Use hummus as a spread on sandwiches, veggies, and toast, even your quesadillas.
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