As you know, we really love hummus. We dip it, bake with it, and even eat it for breakfast. We don’t enjoy it simply because we think it’s absolutely delicious, we eat it because we know it’s full of the nutrition our bodies need for fuel and energy. A common question we are asked is: “is hummus high in carbs?” There is much concern about the carbs in hummus with new low-carb diets, as well as finding low fat options to compliment weight loss. Simply put – there’s a lot of misunderstanding about the nutritional benefits our favorite dip has to offer. Because of this, we’re going to take a closer look at the the nutrients it contains to see exactly why it’s a healthy as well as delicious choice.
Does Hummus Have Carbs? Is Hummus a Carb? Are there Carbohydrates in Hummus?
Serving Size: 2 Tbsp, Total Carb. 3g (1% Daily Value)
If you’re following a low-carb diet such as the Paleo, Atkins, Mediterranean, or South Beach diets, then you’re likely examining your carbohydrate intake. A common question we hear is, “how many carbs in hummus?” Much like the healthy fat it contains, the carbs in hummus are complex carbs that are an important part of a well-balanced diet. Complex carbohydrates take longer to digest – this means they don’t spike your blood sugar like processed carbs do. Our bodies need carbs, because they are our first source of energy. Much like fat, carbs get a bad rap – but they are necessary macro-nutrients (macro-nutrients are nutrients our bodies need in relatively large quantities, as opposed to micro-nutrients) that we need to feel energized and happy through the day. And, when you eat it with veggies, you avoid adding too many unnecessary carbs – making it the perfect snack if you’re trying to stick with a high-protein, low-carb diet. Low carb hummus often can contain bad ingredients – just look for a high quality brand, and know that if it’s made well, the hummus carbs will be good ones.
Serving Size: 2 Tbsp, Total Fat 4g (6% Daily Value)
While this delicious dip does contain higher fat-content than many diet foods (a serving size contains 6% of your daily value), it’s not the kind of fat that you want to avoid (like unsaturated kinds). The fats come from olive oil and tahini (which is a paste made from sesame seeds) – both are completely natural and nutritious in the right quantities. In fact, eating the right amount of healthy fats can be extremely beneficial: This good fat supports our metabolism, hormone production, and the absorption of a variety of nutrients our bodies need (source). The reason it gets a bad rap for being fattening is because it’s just too darn delicious. If you eat entire tubs on a regular basis, then you might notice a change in your body. Quell the urge to look for low-fat brands, and understand that it can actually play a role in your weight loss program when you eat it in the right quantities. Look for brands made with high quality, natural ingredients (like extra virgin olive oil and organic tahini – to make sure the types you’re consuming are healthy), be conscious of your portion size (eat a whole container of anything and your calories will add up quickly), and enjoy the many weight loss benefits (like keeping you full between meals, which comes from good hummus carbs) this delicious dip has to offer.
Looking at Fiber
Serving Size: 2 Tbsp, Fiber 1g (4% Daily Value)
Fiber play an important role in our bodies, whether you are looking to lose or maintain weight, or you are looking to keep your gut balanced and healthy. It can be tough to get enough of it in your diet, however, especially if you’re avoiding carbs. Thankfully, hummus has the answer. The first item on the list of top 10 sources is beans. Chickpeas (otherwise known as garbanzo beans) are the main ingredient in hummus. These legumes are very rich in this nutrient, which has many proven health benefits. The modern diet is lacking in many micro-nutrients – one of which is fiber. Getting the right amount of it in your diet can is extremely important for your digestive health, and has other great benefits, including lowering your risk of type 2 diabetes, improving digestion, aiding your weight loss goals, as well as lowering your blood cholesterol levels and risk of heart disease (source). The fiber in this dip is not only nourishing, it’s delicious! And, when you eat just one serving, you get 4% of your daily value. Dip it with vegetables, and you’ll up your intake easily.
Serving Size: 2 Tbsp, Protein 1g
Protein is also an essential part of a nourishing and whole diet. Our bodies use this important macro-nutrient to build bones and muscle, repair tissue, and produce hormones, enzymes, and other chemicals (source). The protein comes mainly from the chickpeas, while the tahini is rich in an amino acid called methionine. This acid complements the nutrients found in the chickpeas, making it a great choice if you want to add protein to your diet. It makes you feel fuller, which makes it the ideal choice if you’re looking to lose weight, or refuel after a workout.
Other Great Ingredients in Hummus
As you can see, there are many great health benefits (not to mention benefiting your taste buds!) when it comes to hummus. There are other great nutrients in it that are great for your body, including:
- Iron (which leaps relieve anemia)
- Folate (which is essential for pregnant women, and also helps fight off cancer)
We hope we’ve answered your questions about carbohydrates in hummus. Simply put, hummus is a wise food choice, whether you’re looking to eat a more nourishing diet, or lose weight. It’s not fattening in the right quantities, and it’s a great source of complex carbohydrates, protein, and fiber that your body needs to be balanced! We’re happy it’s as nourishing as it is delicious.
Original Recipe Hummus 8 oz:
Serving Size: 2 Tbsp (28 g), Servings Per Container 8, Amount Per Serving: Calories 50, Fat Cal. 35, Total Fat 4g (6% DV), Saturated Fat 0.5g (3% DV), Trans Fat 0g, Cholesterol 0mg (0% DV), Sodium 140mg (6% DV), Total Carb. 3g (1% DV), Fiber 1g (4% DV), Sugar 0g, Protein 1g, Vitamin A (0% DV), Vitamin C (0% DV), Calcium (2% DV), Iron (2% DV). Percent Daily Values are based on a 2,000 calorie diet.