Continuous thinking about eating can get us trapped, and we sometimes do not know do we so like to it for real or is this just a habit. However, we will avoid this if we learn to recognize when we are really hungry, consume food slowly and enjoyably, and if we know how to stop when we are full.

Life is such that we simply cannot keep an eye on what we eat. If viewed globally, as a culture, we are obsessed with nourishment, which satisfies one of the basic functions of life. And the choices how and what will we eat are endless – vegan is one of the choices, and we are telling you right now it does not have to deprive you of foods that are enjoyable, vegan and healthy.

One of those items on the table of so many cuisines around the world is hummus – one extremely delicious chickpea spread, which is an integral part of many Middle Eastern cuisines, has only recently gained in popularity in western countries, but it is getting bigger and bigger.

In many countries around the world, there has been a significant increase in demand for hummus lately because of its recognition as gluten-free food that is also a vegan food; man has become interested in this healthy spread.

But, the real question is – is hummus really vegan?

In this piece we will take a look at the basic receipt for this spread, to see it really vegan, and also we will deal with the nutritional facts of it so that we can find out why this spread is called the worlds healthiest spread.

Hummus – the world healthiest spread

Some of us have tried this amazing and delicious spread on some vacation in some Arab countries. This spread originates from there, but there is no kitchen in the world where it is not accepted – and we know why this is the case, since it is so easy to make, and has an amazing taste that could be elevated even more with other ingredients, depending on your taste and the choice of diet.

It is made from chickpeas, olive oil, garlic, lemon juice and tahini (sesame paste). That’s the basis and all other receipts come from this original one, and this is the greatest value of hummus – it is so simple, but it could be put on a different level completely.

Many people think that the most interesting combination is the one with the well-pointed red onion, but we say once again the options are limitless.

Many celebrities around the world publicly express their fascination with the taste of hummus and its effect on health. Lady Gaga, Kate Moss, Anne Hathaway, Natalie Portman are just some of the stars who consume this food almost every day, and they are sure that it is advantageous for their beauty and health.

Ingredients

Such a simple spread, and so rich in taste, many people eat it on a daily basis – there are many options that could be bought in stores, and usually, they are very tasty, but you can also make your own version whatever suits your diet.

The classic Arabic spread originally made in Egypt, at least the records says so, and is now used all over the world. It is made from chickpeas and maybe one of the oldest recipes in existence.

The basic ingredient is chickpeas that are cooked and crushed into the paste. Then usually it is added salt, olive oil and garlic, maybe a bit tahini paste. In some cases, a bit of lemon juice is added for the extra f, but it is not mandatory.

No glitter, though it sounds like it! In the middle is an oriental spread hummus, which is eaten with pita bread and salad, or as an addition to meat dishes, such as shawarma.

Humus has a lot of protein, so vegetarians use it as a meat substitute – we think that this is bringing you closer the answer is hummus vegan. Only 100 g of cooked chickpeas have as much as 15 g of complete plant protein.

In addition to being fantastically delicious, the hummus is very healthy.

Proponents of healthy eating are increasingly insisting on nutritionally dense foods. The four main ingredients of hummus – chickpeas, sesame paste, garlic and lemon – are precisely nutritionally compact foods.

In addition to being the most famous Middle Eastern specialty, hummus is also called the healthiest spread in the world. This blend of ground chickpeas, sesame paste, lemon juice and garlic is rich in protein and therefore prolongs the feeling of satiety. Humus is also rich in dietary fiber and helps regulate blood sugar levels, lipid status and the proper functioning of the digestive tract.

It is, just like the nutritionist like to call it- the super food. Of course, because of the number of fats that can be found here, it should not be consumed too much.

Is Hummus Vegan?

There is one obvious answer to this question – yes it is vegan, of course, there are some versions of this healthy spread that is not vegan because it can contain some additives that are not vegan that means that they come from an animal source.

This comes from the original receipt that shows that all ingredients that are found in hummus are vegan, but we must add one more thing – some vegans think that some of them do not have all that will make them vegan; most often it is connected with the non-vegan way of production.

It is clear – chickpeas are the main component in hummus and other foods such as falafel that also uses some form of chickpeas, like a flower that is made out of it or for example chana masala.

Such an ingredient is used for many other dishes in many countries around the world.

Tahini is a spice that is used in the production of the hummus, and it is manufactured from toasted ground sesame grains. It can be eaten by itself (normally as a dip) or combined into meals like baba ghanoush hummus, or halva.

Many cuisines throughout the world use it abundantly. In it, there are no additives. For the production of hummus sunflower and extra virgin olive oil is used – they are both made in the vegan process, and particularly important is olive oil that adds the taste. They are good for vegans, and there is no doubt about it.

Some claim that the production of olive oil is not ethical and that the production imposes great concern for the environment, so there are some other issues to think, but as far as the olive oil itself, it is vegan.

In the end, we must say one more thing – when you are buying the hummus in stores, be careful what does the label says; perhaps the hummus spread itself does not have anything that is not allowed for vegans, but additional ingredients may. But when you make it yourself, it is a quite simple and enjoyable task.

Is Hummus Healthy?

Yes, it is, we will tell you right away – this is such a powerful nutrient blend can also preserve blood sugar and help stop heart sickness that is so common these days. Humus contains the most needed nutrients that a human body may need. We are talking about healthy fats, proteins and fibers, which make us satisfied and completed and the solution to maintaining a healthy weight.

Just like beans, lentils, peas and other dried and edible leguminous seeds, chickpeas are a good source of protein and fiber compared to other plants. But don’t expect to get your daily dose of it alone – two teaspoons of hummus contain two grams of protein and a gram of fiber and the recommended daily dose for an adult is about 50 grams of protein, while the recommended dietary fiber for women is 25 grams, and for men 38 grams a day.

We must say that the chickpeas do not fully contain the required daily protein content, meaning that humus does not have all the essential amino acids that meat, fish, dairy and eggs have. But if you are following the vegan diet, then you can supplement this with other products.

Although hummus is rich in healthy ingredients, it does not mean that you need to eat the entire package in one meal. Hummus contains relatively many calories because of the tahini and the oil it contains – so even in this case, it is not recommended to be eaten too much in one day, or with one meal.

Store-bought hummus typically contains about 70 calories per two teaspoons, so it is very easy to overdo calorie intake if you do not consume per meal.

Care should also be taken with foods we use to eat with hummus, such as bread, chips, and crackers, which in a blink of an eye turn what was meant to be a low-calorie meal into a calorie bomb.

Instead of these foods, try combining it with raw vegetables like peppers, broccoli, celery and carrots, combined with corn in a salad. You can mix hummus with salad dressing or serve it as a sauce with protein-rich foods like fish and chicken. If you find it difficult to give up bread, choose from whole grains, enriched with protein and fiber.

Many brands, if you decide to buy your hummus, overdo it with sodium, so it’s best to read the declaration. Target those brands that have about 80 milligrams of sodium or less on two teaspoons.

Read all the ingredients on the label well and choose the hummus that most closely matches the original recipe, so avoid brands that use other types of oils, preservatives and sugar instead of an olive.

Summary

If you can’t find hummus at nearby stores that match the above, try making it yourself. Try the best recipe, which takes only a few minutes.

Meat is the best source of iron, but it is found in other foods as well as in hobbies. Nutritionists believe that one cup of chickpeas is sufficient to bring 25 per cent of the required daily intake of iron.

There are vitamins E and K in labels that are potent fighters against blood clotting and clot formation. In addition to chickpeas, the lens should also be present in the diet for the same reason.

This amazing spread is also recommended for diabetics because they are slow to release sugar since they are complex carbohydrates. Also, they have a lot of vegetable protein that helps regulate sugar.

If you like to have a snack hummus between meals, and yet take care of your diet, hummus may be the ideal solution – if you do not want to jeopardize your vegan diet and you still want to snack, the hummus is an ideal choice. Chop the peppers, carrots and cucumber into chopsticks, and serve the hummus as a sauce. Optionally, you can add other vegetables – tomatoes, olives, cauliflower.

Research shows that the regular use of hummus in the diet can have the effect of reducing so-called bad cholesterol since labels are full of a significant antioxidant. Dietary antioxidants are important, among other things, as they prevent damage that can cause free radicals (the main causes of cancerous and mutagenic changes).

If it is not exaggerated with this spread, hummus can be a great companion for losing weight, because the main ingredient that is found in hummus is full of fibers that will keep you full for longer, but also help maintain the digestive system.

In the end, if you have chosen that you will follow the vegan diet; do not forget that it is still important to eat what you like. Food should not be divided into good and bad – enjoy every bite of your chosen food.

With hummus, for example, you can taste that delicious food whenever you need something healthy, easy and suitable for your vegan diet.