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12 Surprising Health Benefits Of Hummus That Make It Even More Irreplaceable

12 Surprising Health Benefits Of Hummus That Make It Even More Irreplaceable

Hummus has exploded in popularity (at least in the United States) over the last few years. It’s a relatively simple dish to make, you can make it taste like anything, and it’s actually not all that bad for you. Did you know that hummus can actually be healthy? Here are some of the benefits of hummus.

1. Hummus can help keep your regular

Thanks to its high fiber content, one of the benefits of hummus is that it can keep your digestive tract regular. It’s an effective and tasty way to get more fiber into your diet and fiber itself has other health benefits like helping to prevent heart disease.

2. It can help improve your bone, muscle, skin, and blood health

Hummus has a high amount of protein. Protein is an essential building block in bone, muscle, skin, and blood health. You can get this from meat but vegetarians are usually looking for all sorts of ways to get protein. Hummus is a good one.

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3. Hummus can help lower your cholesterol

benefits of hummus

    Hummus is made from chickpeas which are better known as garbanzo beans. Beans in general have nutrients in them that can help lower your cholesterol. Of course, if avoiding heart disease is a high priority, you may want to make your own at home because grocery store brands tend to be high in sodium!

    4. It can also help prevent cancer

    Another common health benefit of beans in general are their cancer preventing properties. Beans have three compounds, saponins, protease inhibitors, and phytic acid that have shown in tests to guard cells from the kind of damage that can cause cancer.

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    5. It can help you lose weight

    Hummus is traditionally made with sesame seed butter (called tahini) which contains a fair amount of monounsaturated fats. These have their own set of health benefits but among them is the ability to help promote weight loss and reduce belly fat. This is because monounsaturated fat is a popular substitute for trans fats and polyunsaturated fats which cause weight gain and increases in belly fat.

    6. It can help your bones grow stronger

    Both chickpeas and tahini also contain calcium which, as we all know, helps contribute to good bone health. This is especially important for women who are reaching their golden years as their bones need calcium to avoid osteoporosis.

    7. It can help alleviate anemia

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    benefits of hummus

      Chickpeas and tahini are also good sources of iron which helps deliver oxygen to red blood cells. When you have a deficiency in iron, you get can anemia and thus consuming things with iron will help relieve that deficiency.

      8. It can be a good substitute for unhealthy foods

      There are some great health benefits of hummus but it can also help you avoid the negative health affects of other foods. For instance, you can use hummus as a substitute for mayo which is essentially just eggs and fat. You can also mix it with broth or water until it’s thin enough to be used as salad dressing. You can even use it as a dip for raw veggies instead of ranch dressing. Hummus is a healthier alternative to those things.

      9. It can help balance your blood sugar levels

      Thanks to the nutrients in hummus, you can eat it to help control your blood sugar levels. Obviously, it’s not a cure all for that but every little bit helps, right? It does this because it’s high in protein which helps you feel fuller for longer. You can also use this effect to fight food cravings and help yourself lose even more weight!

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      10. Hummus may inspire you to eat healthier foods

      Hummus is part of the Mediterranean diet which is reportedly quite good for you. The diet includes smaller portions of meat, more veggies, plenty of hummus, seafood, and healthy fats like extra virgin olive oil and nuts. If you’re already eating hummus, it may inspire you to go all out and just change to this healthier diet!

      11. Chickpeas are high in antioxidants

      It doesn’t take a doctor to know that antioxidants are good for you and chickpeas have a lot of them. Getting plenty of antioxidants helps reduce the oxidant damage done in our bodies. While there is no specific thing it prevents or helps in, it just contributes overall to good health.

      12. It’s great for allergies!

      Hummus is gluten-free, nut free, and dairy free. If you have those allergies then you’ll be happy to know that hummus is still something you can eat freely. Since it can be warped into so many different flavors, you can use this to replace a lot of stuff that you may be allergic to and thus reduce the risk of allergic reactions.

      If you’re still not sold on hummus, you should see all the things that you can make with it. Once you create the base hummus, you can add fruits, veggies, herbs, spices, and whatever you want really to alter the taste to fit whatever you’re having. That means there’s really no excuse not to get yourself some!

      Featured photo credit: Foodess via foodess.com

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      Joseph Hindy

      A writer, editor, and YouTuber who likes to share about technology and lifestyle tips.

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      Last Updated on October 5, 2020

      Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

      Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

      Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

      I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

      This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

      What Is Intermittent Fasting?

      As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

      While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

      The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

      Getting Started With Intermittent Fasting

      Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

      The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

      It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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      My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

      You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

      Tips To Make Intermittent Fasting Easier

      1. Drink Plenty of Water

      Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

      2. Take in Caffeine in the Morning and Early Afternoon

      The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

      3. Avoid Artificially Flavored Drinks

      One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

      4. Don’t Gorge at Your First Meal

      The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

      To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

      5. Minimize Processed Carbohydrates and Sugars

      While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

      Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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      You can find some carb sources that will aid your weight loss journey here.

      How Intermittent Fasting Helps You Lose Weight

      Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

      This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

      Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

      Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

      The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

      Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

      Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

      One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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      This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

      Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

      Intermittent Fasting Weight Loss FAQs

      Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

      Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

      How Much Weight Will I Lose?

      The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

      While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

      Can I Work out While Fasting?

      Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

      The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

      Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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      Won’t I Lose Muscle When I Fast?

      First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

      Is Fasting Safe?

      As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

      I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

      Are There Any Supplements I Can Take to Make Fasting Easier?

      As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

      I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

      For supplements to specifically help with digestion, check out this article.

      Conclusion

      Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

      If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

      More About Intermittent Fasting

      Featured photo credit: Toa Heftiba via unsplash.com

      Reference

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