Hummus is a delicious, simple spread you can use as a dip or as a topping. It is a staple of Mediterranean cuisine, is naturally low in fat and calories and is also a vegetarian-friendly protein source. Hummus is made primarily from garbanzo beans, also known as chickpeas. You can enjoy hummus at any age, since it is mild and can be adjusted to suit your taste. This food provides nutrients that can keep you full and help you reach your weight loss goals.
Ingredients
Whip up a batch of hummus at home by mashing two cans of drained garbanzo beans in a food processor. Add a little of the liquid from the cans, as needed, to ease processing. Sprinkle in two minced garlic cloves and 1 tbsp. of olive oil. Toss in a dash of black pepper, salt, lemon juice and paprika. Lastly, add 3 tbsps. of tahini, or sesame paste, for flavor. If you like cheese, you may want to add in 2 tsp. of grated Parmesan, but it will increase fat and calorie content.
Nutrients
Based off of this recipe, one serving of hummus is 2 tbsps. A single serving provides less than 50 calories, 6 g of carbohydrates, 2 g of fat and 2 g of protein, as listed by MayoClinic.com. Garbanzo beans in hummus contain fiber, which is beneficial for your weight loss efforts. A 2 tbsp. serving has 2 g of fiber, which takes awhile for your body to digest. Fiber keeps you full so you are less likely to snack later on in the day.
Portion Size
While hummus is a low-calorie food, controlling your portion size is key for weight loss. If you make a batch at home, portion it into plastic ramekins, so you have it available to grab and go throughout the week. Without proper portioning, you may overindulge and consume more calories than you intended. Limit your portion size to a 2 tbsp. serving.
Serving Suggestions
Veggies are naturally high in fiber, but sometimes eating enough vegetables while dieting can be challenging. Hummus can help your weight loss efforts by providing flavor to bland vegetables or boring sandwiches. Enjoying a snack of 16 baby carrots and 1 tbsp. of hummus provides a minimal 75 calories, reports the Centers for Disease Control and Prevention. Hummus also makes a delicious dip for broccoli, celery or cauliflower. Spread hummus on a whole wheat pita and fill it with spinach and grilled chicken. This low-fat, high-fiber lunch will keep you full until dinner.
Member Comments