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Everything You Need to Know About Hummus

September 5, 2018 by

Hummus is a traditional Middle Eastern food that is now popular all around the world. It is made from chickpeas and named after the Arabic word for this ingredient. Hummus also has olive oil, garlic, sesame seed paste (tahini), lemon juice, and salt in it. Hummus is easy to make and goes well with many different types of dishes.

The ingredients of hummus are blended together to form a creamy texture. Some people add even more flavors in to fit their own tastes. Because hummus is made mostly from beans, it has the potential to contain lectins, which are plant proteins that bind to the sugars in your body and attach to your cell membranes. Lectins have been proven to be associated with inflammation in the body and even autoimmune diseases. However, there are ways to reduce the negative effects of lectins in beans so you can enjoy hummus without worrying about any potential side effects.

To make hummus, drain and rinse 2 cups of chickpeas. You may choose to remove the skin of the chickpeas or keep them on. Blend the chickpeas for five minutes after adding 2 tablespoons of extra virgin olive oil, 1/2 teaspoon salt, one garlic clove, 1 tablespoon tahini, and 1-2 tablespoons of filtered water. You can adjust the seasonings as you see fit before serving your hummus.

One of the best things about hummus is that you can change the ingredients to create something new. Additionally, recent studies have shown that eating hummus on a regular basis helps increase your intake of dietary fiber, healthy fats, vitamins A, E and C, and important minerals such as magnesium, potassium, folate, and iron. This may help people manage their weight and maintain stable blood sugar levels.

The ingredients in hummus are also individually healthy. Chickpeas can help manage insulin sensitivity, tahini can help improve your lipid profile and fight free radicals, extra virgin olive oil has healthy fatty acids and anti-inflammatory properties, and can even increase your heart health. Garlic also have several health benefits such as helping manage diabetes, reducing one’s risk of getting a tumor, improving heart health, and fighting bacteria in the body.

Traditional hummus that is homemade has both vitamins and minerals as well as essential fatty acids. It is important, however, to watch how much hummus you consume on a regular basis because it is high in carbohydrates.

Lectins may lead to health problems, especially if you suffer from thyroid dysfunction, diabetes, arthritis, heart disease, or obesity. To reduce the risk of damage from lectins, soak the chickpeas in water for 12 hours while changing the water frequently. Put baking soda in the water further neutralize the lectins and then rinse the beans before cooking them in fresh water.

Cook the chickpeas on high heat for at least 15 minutes. Also, do not use any recipes that use dry bean flour because the dry heat that an oven gives off does not effectively kill all of the lectins.

You can also use a pressure cooker to cook lectins. However, don’t use a slow cookers because these cook chickpeas on low heat, which can actually increase lectins.

Try making hummus for yourself to see how versatile and delicious it is. Remember, it is high in carbohydrates, so avoid eating too much of it at once. Also, to reduce the lectins from the chickpeas, make sure that you soak your beans in fresh water and change it often so your hummus can be as healthy as possible. Make it part of a healthy meal or snack by dipping fresh vegetables in hummus or using it in sandwiches in place of mayonnaise.

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