Good Lifestyle

Hummus is everywhere. The creamy chickpeas dip, from the Middle East, has quickly become one of the most popular food products around and it's easy to see why. Salt propagation is traditionally made from cooked chickpeas mixed with tahini, olive oil and lemon juice as well as aromas such as red peppers or grilled red peppers. Hummus makes an excellent addition to asandwich or wrap (who needs MAYONNAISE high calorie?) Acts like abig dip for vegetables or crackers when you are in the mood toEasy and healthy snackAnd can even be used for top a salad or improve a salad vinaigrette.

What else? In addition to his convenience and versatility,Nutrition Profile of hummus is nothing to make fun of. In its purest form (ie without any additive, artificial ingredients, or sodium supplement), hummus is agood source of iron, protein and fiber, while being toolow carbohydrates.

"Two tablespoons of hummus provide a decent source of proteins (2 grams), fiber (about 2 grams), iron (2-4% of daily value) and is rich in many other vitamins / minerals" , explains the registered dietitianJim White, Rd, ACSMand owner ofJim White Fitness Nutrition Studios. "It's avegetable protein and therefore low calories (about 60 to 70 calories per serving), low in saturated fat, sodium and cholesterol, which are often high in sources of animal protein. "

In other words, hummus is fundamentally a dream of weight loss. In fact, a 2010 study in the newspaperAdvances in nutrition Linked a higher consumption of legumes such as chickpeas to reduce body weight and improved satiety.

However, as is common when a food becomes fashionable, there are now dozens of hummus varieties to choose and not all deserve a place in your diet. In this spirit, we consulted a team of dietitians and nutrition experts registered to know how they distinguish the best brands of hoummus bought at the worst store.

How do you choose the best hummus?

When choosing the "best" hummus around, there are several factors to take into account. "In general, you want to keep an eye on the sodium content and fiber content of the hummus brand you choose," says Dietian RegisteredAmanda A. Kostro Miller, Rd, LDN, which serves on the Advisory Board forFitter Living. Try to choose a hummus that has the slightest amount of sodium and the largest amount of fiber.

Scroll down for specific factors to keep an eye on:

• Sodium: When it comes to sodium, less is more. "Many hummus products are considered" sodium low "foods, in what they have less than 140 milligrams of sodium per serving. It's great!" Said Miller. "If you decide between two versions of Hummus, opt for the one that is lower in sodium."
• Fiber: The satisfied nutrient, which is in chickpeas, is part of what makes hummus a healthy seat. When buying hummus, look for one that contains a fiber and consider eating it with anotherhigh fiber food. "Most Americans do not consume the recommended fiber consumption for adults (25 grams a day for women; 38 grams of fiber per day for men). If you belong to a hummus with vegetables orWhole grain and healthyYou can have an excellent snack or a good fiber meal. Miller's notes.
• The iron: The mineral, which improves muscle strength and concentration, tooIncreases immunity. Although this is not found in all hummus varieties, look for them with additional nutrients such as this.
• Lists of simple ingredientsSince hummus is essentially chickpeas, tahini and spices, there is no need for a list of long ingredients, especially when this list includes things you can not even pronounce. "The better the list of simpler ingredients, better, be sure to avoid any brand with unnecessary additives or additional oils," says Dietian registeredAmanda Baker Lemein, Ms, rd, ldn. "Ideally, look for healthy healthy oils such as olive oil or lawyer."

Here are the best hummus brands to buy

Continue reading to know the top 7 hummuses purchased by our benefits.

1. Hope original recipe hummus

"Selecting a product that best suits food guidelines is an ideal place to start," said White, who is a fan of this brand and many varieties. "An ideal product will provide more protein, fiber, iron, potassium and less sodium grease, sugar and saturated grease." Indeed, hope is an excellent source of protein and fiber while offering a sugar, very little saturated fat and only a reasonable amount of sodium.

2. Ithaca Classic Hummus

For the same reasons listed above, White is also a fan of Hummus Ithaca and its many flavors. "As a general rule, the more ingredients you can pronounce ingredients, the product is subject to product transformation," he adds. "This will probably include more" whole food "ingredients." Considering that this hummus contains only chickpeas, water, tahini, cold pressed lemon juice, organic sunflower oil, vinegar, salt, fresh garlic, cumin And crushed red pepper, it easily passes the ingredient test.

3. Hummus of origin of Yorgo

"It's great because it has only 60 milligrams of sodium per serving and 3 grams of fibers," says Miller. "This is the best of both worlds in terms of maintaining sodium and fiber height compared to other options."

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4. Traditional Biological Hummus Cava

Lemein, who warned against the purchase of a Houmous with too many ingredients and additives such as unhealthy oils, is a fan of this version. "One of my favorite brands is Cava, who really has no added oil at all," she explains. "It simply uses Tahini oil instead and makes an excellent product that is even lower in calories than others."

5. Sabra Classic Hummus

"I grew up eating homemade hummus while my family is from the Middle East, so I would like to call me an expert!" NutritionistRania Batalyneh, Mph and the best author ofThe only diet. "Either I do myself or buy Sabra. As a nutritionist, I recommend Sabra Bio Hummus to my clients. It's a good dip or expanse, and can even be used instead of vinaigrette. I love Sabra ! In addition to the many aromas and options also offer 2 ounce snackers who are perfect from, and a biological variety if you prefer organic foods. The lowest is sodium than other brands, Sabra Bio has 130 milligrams of sodium in each tablespoon. portion. "

6. Hummos d'Abraham

"When choosing a quality Houmous, I am looking for no vegetable oil, which are related to several diseases, including cardiovascular health," saysDeidere Bloomquist, a functional nutritionist who works with Invigor Medical. "I also look at sodium levels and added ingredients such as sugar, potassium sorbath and artificial ingredients." Given that Abraham is made without vegetable oils and other additives, he won the Bloomquist approval seal.

7. HANNAH HOMMOUS

"Hannah does not include vegetable oils, which are responsible for increasing inflammation in the body," says Bloomquist. The mark is also low in calories and has two grams of fiber per serving. Store during your next bulk race. Hannah Hummus is one of35 costco cheap who make the sentence

Ingredients to avoid

Now that you know what to look in a hummus, it is also crucial that you know what ingredients to avoid when choosing a hummus.

• Sodium: Although some hummus sodiums are correct (and expected), too much salt can have a negative impact on your health. "A rich sodium diet can lead to high blood pressure and fluid buildup in our tissues," says Miller, which suggests buying a hummus with 140 milligrams of sodium per serving or less. "Eating a lot of sodium can make us keep from the weight of the water andbally. Sodium is present in processed foods, fast restaurants, salt, many canned foods and premature food, condiments and sauces. Thus, try to reduce sodium consumption in the diet. "
• Vegetable oils: Once again, an oil to hummus is fine, but as for most things, all oils are not created equal. While olive oil has its advantages, canola oil in hummus is a red flag. "Canola oil is the big thing to look for when choosing a quality Houmous," says Bloomquist. "Traditionally Houmous uses olive oil, but canola is often used because it is a more cost-effective alternative. However, canola oil is well known for its ability to cause health problems. »

Here are the worst hummus brands you can buy

Continue reading to discover the 3 brands of hummus bought at 3 stores that our pros suggest you stay away.

1. OTRIA HUMMUS VEGGIE DICTTE

"Ortia is one of the most unhealthy hummus brands available due to high sodium levels - the southwestern spice flavor contains 150 milligrams per serving and use of canola oil," says Bloomquist.

2. Hummus of Athenos

"This hummus contains 170 milligrams of sodium and has only 1 gram of fiber per serving," explains Miller. "Overall, you can think that the difference between hummus brands is negligible, but all Americans need to work to reduce their overall sodium consumption and increase their global fiber consumption. Some marks of hummus can help you do this better than others. " Speaking of growing fiber intake, how would you be about storing on the25 best snacks with high fiber to buy that hold you full?

3. DIP and Dark Chocolate Dessert Propagation Sabra

"I will put the warning of soft hummus varieties," says Lemein. "Although these are certainly not bad, it is important to remember that they are always a source of added sugar, the portion sizes are important." This Sabra version, for example, has 6 grams of sugar per serving. Need help with your portions so you can indulge in this Sabra hummus without going beyond it? Do not miss these18 ways easy to control your portions.