Hummus As Part Of A Healthy Diet

EVENT: Health Coaching Group Sessions- Food Journaling
WHERE: KareBoost Health (107 Cedar Grove, Suite 100, Somerset, NJ 08873)
TIME: Tuesday on May 16 at 6:30

Hummus has been a popular food since at least the 13th century, and modern nutrition science has shown it continues to be a great choice when it comes to building a healthy diet.

An important caveat is that it is important to know what to look for when selecting a hummus recipe or buying premade hummus. We will get to that in a minute, but first let us take a look at what it is that makes hummus such a good food choice:

Hummus is high in protein and fiber, both of which are important nutrients that promote a feeling of fullness which can help prevent overeating. A 2014 study published in the Journal of Nutrition and Food Sciences found people who regularly had hummus as a snack were half as likely to be obese or have high blood sugar compared to people who did not eat hummus.

Hummus is a healthy spread, especially when used as a substitute for less healthy spreads like mayonnaise or cream cheese.

Hummus makes a great dip for vegetables and can be particularly helpful in making vegetables more appealing to young people who might not like vegetables yet.

It is easy to make your own hummus at home. All it requires is a few minutes, a few ingredients, and a food processor. Making your own hummus is cheaper than buying it from the store, uses less packaging, and means you have control over the ingredients, which means you can alter your recipe to meet your specific dietary goals. There is a basic hummus recipe at the end of this article to get you started!

What To Look Out For

The key to keeping hummus healthy is keeping hummus simple. The basic ingredients are chickpeas, olive oil, lemon, garlic, and tahini. Anything beyond that might be making that particular hummus a less healthy choice. Common additives ideally avoided are potassium sorbate, artificial flavors, colorings, or benzoates. These are sometimes included by manufacturers to extend the shelf life of hummus or enhance its flavor.

Another thing to be on the lookout for is hummus manufacturers replacing olive oil in the recipe with a cheaper and more processed form of oil, such as canola, vegetable, or soybean oil. These oils do not have the same anti-oxidant benefits of olive oil.

Make Your Own

After reading all this, you are hopefully excited to give making your own hummus a try. Here is a basic recipe to help you get started:



  • 1 (15) ounce can of chickpeas
  • 2 garlic cloves, peeled
  • Juice of 1 lemon
  • ¼ cup tahini
  • ¼ cup extra virgin olive oil
  • Pinch of sea salt


  1. Simply place all ingredients into a food processor, or a high speed blender, and blend until smooth.
  2. That’s it! This is a basic recipe, so feel free to add in any herbs and spices to adjust the taste to your liking.


Andrea Berez MS, RD, CSP
KareBoost Health