Hummus - A Healthy Substitute For Mayonnaise
Author: Marko Balašević
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
Hummus is a healthy food in small quantities, contributes with few but important vitamins, minerals and unsaturated fats.
Hummus is the name of a traditional Middle Eastern dish made from chickpeas , olive oil , garlic , tahini , lemon juice and salt . Other ingredients, such as hot peppers, parsley or nuts, are often added. Most often used for spreading, the paste is an excellent substitute for mayonnaise, it contains plenty of useful substances, little protein and useful fats.
Two tablespoons of traditionally prepared hummus contain approximately 50 calories, 2 grams of dietary fiber and 2 grams of protein . There are also nearly 5 g of fat coming mainly from olive oil and tahini - they are the healthier type of fat, unsaturated fatty acids. The combination of fiber and protein delivers a feeling of satiety that lasts significantly longer than after consuming refined carbohydrates.
Two tablespoons of humus also contribute 6% of the folic acid needed for the day and 4% of the daily intake of thiamine and pyroxidine - vitamins B 1 and B 6 . Folic acid is especially useful for pregnant women - it helps the proper development of the fetus. B-vitamins are involved in the processing of nutrients for energy and are especially important for the health of the skin, liver, hair and eyes, as well as for the optimal function of the brain and nervous system.
The minerals phosphorus , magnesium , iron and zinc are also contained . Phosphorus is needed for the production of high-energy molecules such as adenosine triphosphate, cell and tissue repair, proper muscle, kidney and nerve function. Magnesium plays an important role in bone health, iron is needed for cell growth and oxygen transport, and zinc - to heal wounds, balanced immune function and the creation of DNA.
Hummus is an excellent food in small quantities, taking more than three spoons a day is not recommended due to its fat content. The healthiest way to consume it is as an addition to raw, roasted and stewed vegetables, as well as its use as a substitute for mayonnaise in sandwiches and salads .
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