What is the healthiest hummus to eat?

According to a 2016 study, people who regularly consume hummus tend to have higher intakes of essential nutrients like fiber, iron, and folate. However, with a multitude of store-bought and homemade options available, figuring out what is the healthiest hummus to eat can be a challenge.

Quick Summary

This guide explains how to identify the most nutritious hummus by analyzing ingredients, nutritional content, and considering the pros and cons of making it fresh versus buying it premade.

Key Points

• Homemade is often best: Offers full control over high-quality ingredients, sodium, and preservatives, but requires more time.

• Look for simple ingredients: The healthiest store-bought brands use whole foods like chickpeas, tahini, EVOO, and lemon juice.

• Avoid refined oils and additives: Steer clear of commercial hummus with cheap oils (canola, soybean) and artificial preservatives.

• Check sodium levels: Opt for low-sodium versions, or control it completely by making your own hummus at home.

• Consider organic brands: Choosing organic hummus can help avoid potential exposure to pesticides like glyphosate.

• Brands to consider: Hope Foods and Roots are often cited as healthy, preservative-free options that use quality oils.

• Hummus offers health benefits: The combination of chickpeas, tahini, and olive oil provides fiber, protein, and healthy fats that support digestion, heart health, and blood sugar control.

Homemade vs. Store-Bought: The Healthiest Hummus Choice

Choosing the healthiest hummus begins with a fundamental decision: to make it yourself or buy it from the store. While the convenience of pre-packaged hummus is undeniable, preparing it at home gives you complete control over every ingredient. Homemade hummus typically forgoes the preservatives, low-quality oils, and excess sodium often found in commercial products. By using fresh, simple ingredients, you ensure a cleaner, more nutritious product. For many, the slight time investment of making hummus from scratch is a worthwhile trade-off for superior taste and health benefits. As research points out, homemade hummus can be marginally higher in fiber and lower in sodium compared to some store-bought alternatives.

Making the Healthiest Hummus at Home

Creating a clean, healthy hummus at home is surprisingly simple. The core components are wholesome and provide significant nutritional value.

• Start with quality chickpeas: The foundation of any great hummus. Whether using dried or canned chickpeas, some recipes suggest peeling the skins to achieve an extra-smooth texture. Boiling canned chickpeas with baking soda can also help create a creamier consistency.
• Generous tahini: A key ingredient for a nutty flavor and rich texture. Tahini, or sesame seed paste, is rich in healthy fats, iron, calcium, and zinc. Use a good quality tahini for the best results, as some store-bought hummus brands contain little or no tahini at all.
• Choose extra-virgin olive oil (EVOO): This provides heart-healthy monounsaturated fats and powerful antioxidants. Be mindful of the quantity, as oil adds calories. Some recipes even suggest using ice water to achieve a lighter texture, reducing the need for excess oil.
• Fresh lemon juice and garlic: Always opt for fresh ingredients over citric acid or garlic powder found in some commercial versions. This ensures maximum flavor and nutritional benefits, such as the immunity-boosting vitamin C in lemon juice.
• Control the sodium: By adding your own salt to taste, you can keep sodium levels in check, which is particularly important for those with high blood pressure concerns.

How to Pick the Healthiest Store-Bought Hummus

If time is limited, a store-bought option can still be healthy. The key is to scrutinize the ingredient label carefully.

1. Prioritize simple ingredients: A short, straightforward ingredient list is a good sign. Look for whole foods like chickpeas, tahini, lemon juice, and olive oil near the top.
2. Avoid refined oils: Steer clear of brands that use cheap, refined vegetable oils like canola or soybean oil, which can increase the omega-6 fatty acid content and contribute to inflammation. Extra-virgin olive oil is the best choice.
3. Check for preservatives and additives: Unnecessary chemicals like potassium sorbate, sodium benzoate, and phosphoric acid are red flags and should be avoided. Some manufacturers use high-pressure processing (HPP) as a preservative, which is a better alternative.
4. Compare sodium content: Look for low-sodium versions or brands with minimal sodium per serving. For instance, Boar's Head Traditional Hummus is noted for its lower sodium content.
5. Go organic: Opting for certified organic products helps avoid herbicides like glyphosate, which have been detected in some non-organic hummus brands. Hope Foods is a known organic option that uses EVOO.

Comparison: Homemade vs. Store-Bought Hummus

Feature	Homemade Hummus	Store-Bought Hummus (Healthy)	Store-Bought Hummus (Less Healthy)
Ingredients	Whole, fresh ingredients; full control over quality.	Mostly whole ingredients; good quality oil.	Refined oils; potential additives and preservatives.
Nutrient Density	High, especially with good EVOO and fresh ingredients.	Varies by brand; can be high with good ingredients.	Potentially lower due to lower quality ingredients.
Sodium	You control the amount; typically low.	Often contains less sodium than standard versions.	Can be very high in sodium; check the label.
Flavor	Fresh, vibrant, and customizable.	Can be well-balanced, but may lack the fresh taste.	Often artificial, unbalanced, or overly acidic.
Cost	Generally cheaper, especially in larger batches.	Can be more expensive, especially premium brands.	More budget-friendly, but health costs can be higher.
Convenience	Requires preparation time (~10-15 minutes).	Grab-and-go; ideal for quick snacks.	Quick and readily available.
Texture	Customizable; can be super creamy with proper technique.	Varies widely by brand; some are very smooth.	Can be oily, grainy, or have an unpleasant consistency.

Health Benefits of Eating the Right Hummus

When you choose the healthiest hummus, you're not just getting a tasty dip—you're getting a dose of important nutrients. The core ingredients offer several advantages.

• Digestive Health: The fiber from chickpeas aids in digestion and can promote a healthy gut microbiome.
• Heart Health: Monounsaturated fats from extra-virgin olive oil and tahini can help manage cholesterol levels and reduce inflammation.
• Blood Sugar Control: The combination of fiber, protein, and healthy fats in hummus helps slow digestion, which can prevent blood sugar spikes.
• Satiety: The protein and fiber content help you feel full and satisfied, which can aid in weight management.

Conclusion: Your Path to the Healthiest Hummus

Ultimately, the healthiest hummus to eat is a personal choice based on your priorities for convenience, ingredients, and cost. While homemade offers unparalleled control over quality and sodium, many healthy store-bought options exist. To find the best commercial variety, read labels carefully and prioritize brands with simple, organic ingredients and healthy oils like extra-virgin olive oil. Brands such as Hope Foods, Roots, and Boar's Head are generally considered good options. However, if you have 10-15 minutes, making a fresh batch at home allows for the freshest, most nutritious, and customizable dip possible. Whether you make it or buy it, hummus can be a delicious and healthy addition to your diet when you know what to look for. For more information on the nutritional aspects, explore articles from reputable sources.

Optional outbound link: https://www.medicalnewstoday.com/articles/is-hummus-healthy

Frequently Asked Questions

Is store-bought hummus healthy?

Yes, many store-bought hummus options can be healthy, but it's important to read the ingredient list and nutrition label. Look for brands with simple, whole-food ingredients and minimal additives. Check for healthy oils like extra-virgin olive oil and compare sodium levels between brands.

What ingredients should I avoid in store-bought hummus?

You should avoid commercial hummus containing cheap refined oils (e.g., canola, soybean oil), excessive sodium, and artificial preservatives like potassium sorbate and sodium benzoate. Some manufacturers also use phosphoric acid for flavor instead of real lemon juice.

Is homemade hummus better for you than store-bought?

Homemade hummus is often healthier because you have complete control over the quality of ingredients, the type of oil used, and the amount of sodium. It avoids artificial preservatives and allows for the freshest possible taste.

How can I make hummus creamier without adding excess oil?

To achieve a creamier texture without extra oil, try adding a few tablespoons of ice water during the blending process. Using a high-speed blender and making sure your chickpeas are cooked until very soft can also help.

Does the oil in hummus matter?

Yes, the type of oil is a significant factor. Opt for brands that use extra-virgin olive oil, which contains heart-healthy fats and antioxidants. Many less-healthy brands use cheaper refined oils, like canola or soybean, which are not as beneficial.

Is flavored hummus healthy?

Flavored hummus can be healthy, but it depends on the ingredients. Read the label to ensure that the flavor comes from real foods (like roasted red peppers or garlic) rather than artificial 'natural flavors' or additives. Some flavored options may also contain more sugar or sodium.

How can I make my homemade hummus healthier?

For an even healthier homemade hummus, consider incorporating additional vegetables like roasted red peppers or beets for added nutrients and color. Ensure you are using fresh lemon juice, good quality tahini, and high-quality EVOO while controlling the amount of added salt.