3/16/2024 0 Comments Little sesame hummus bowl calories![]() ![]() In an older 5-week long study, 47 adults consumed either a diet with added chickpeas or a diet with added wheat. Hummus contains several ingredients that may help reduce risk factors for heart disease. Heart disease is the leading cause of the death around the globe, affecting around 17.9 million people each year ( 23). This is also aided by the resistant starch, fat, and protein it contains. ![]() Hummus has a low glycemic index, which means it slowly releases sugar into the bloodstream. Hummus is also a great source of soluble fiber and healthy fats.Ĭhickpeas are rich in protein and resistant starch, which slow down the digestion of carbs ( 20).įats also help slow down the absorption of carbs from the gut, which, in turn, provides a slower and more steady release of sugar into the bloodstream ( 21).įor example, research has shown that white bread releases four times more sugar into the blood after a meal than hummus, despite providing the same amount of carbs ( 22). Conversely, foods with a low GI value are slowly digested and then absorbed, causing a slower and more balanced rise and fall in blood sugar levels. The glycemic index is a scale that measures the ability of foods to raise blood sugar.įoods with a high GI value are quickly digested and then absorbed, causing a sharp spike and fall in blood sugar levels. Hummus has several properties that may help manage your blood sugar levels.įirst, hummus is made mostly from chickpeas, which have a low glycemic index (GI) ( 19). Additionally, chickpea fiber may promote the growth of healthy gut bacteria, which produce butyrate - a type of fatty acid that helps nourish cells in the gut. Hummus is a great source of fiber, which support regularity. Laboratory studies have shown that butyrate reduces inflammation in the intestines and may help protect against colon cancer ( 17, 18). ![]() This fatty acid helps nourish the colon cells and has many impressive benefits ( 16). Some of the fiber in hummus may also be converted by gut bacteria into the short-chain fatty acid butyrate. One 2010 study found that adding 200 g of chickpeas (or raffinose fiber from chickpeas) to the diet for 3 weeks helped promote the growth of beneficial bacteria, such as bifidobacteria, while suppressing the growth of harmful bacteria ( 16). What’s more, dietary fiber also helps feed the healthy bacteria that live in your gut. This is because dietary fiber helps soften and add bulk to stools so that they are easier to pass ( 15). Thanks to its fiber content, hummus may help keep you regular. It provides nearly 2 g of dietary fiber per 2-tbsp (30-g) serving, which is about 6% of the DV for fiber ( 13, 14). ![]() Hummus is a great source of dietary fiber, which can improve digestive health. Hummus contains chickpeas, olive oil, and sesame seeds (tahini), which are proven to have anti-inflammatory properties. Moreover, many older studies have shown that consuming a diet rich in legumes like chickpeas reduces blood markers of inflammation ( 10, 11, 12). Similarly, sesame seeds, which make up tahini, may help reduce markers of inflammation in the body like interleukin-6 (IL-6), which is elevated in inflammatory conditions like arthritis ( 8, 9). In particular, virgin olive oil contains the antioxidant oleocanthal, which is believed to have similar anti-inflammatory properties as common anti-inflammatory medicines ( 5, 6, 7). It’s rich in powerful antioxidants that have anti-inflammatory benefits. Hummus is packed with healthy ingredients that may help reduce chronic inflammation. This is called chronic inflammation, and it has been linked to many serious health problems ( 4). However, sometimes inflammation can persist longer than necessary. Inflammation is the body’s way to protect itself from infection, illness, or injury. ![]()
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