What are effective low-cholesterol snacks. How can you incorporate heart-healthy foods into your diet. Which recipes and products help reduce bad cholesterol levels. Discover tasty options for maintaining cardiovascular health.

Understanding Low-Cholesterol Snacks: A Guide to Heart-Healthy Eating

Low-cholesterol snacks are foods that can help improve your body’s cholesterol levels. These snacks typically contain ingredients known to positively impact cardiovascular health. But what exactly makes a snack “low-cholesterol”?

• High in soluble fiber
• Rich in plant-based proteins
• Contains heart-healthy fats
• Includes fruits and vegetables
• Made with whole grains

Soluble fiber is particularly beneficial as it binds to cholesterol, helping your body eliminate it before it enters the bloodstream. Plant-based foods can also block cholesterol absorption, making them excellent choices for a heart-healthy diet.

The Power of Avocado: Guacamole as a Cholesterol-Friendly Snack

Guacamole, despite its high fat content, is an excellent choice for those looking to lower their cholesterol. The healthy fats in avocados have been shown to reduce bad cholesterol levels while satisfying your snack cravings. How does guacamole compare to other snacks in terms of nutritional value?

• 90 calories per serving of homemade guacamole
• 8 grams of plant-based fat
• 0 cholesterol

For a truly heart-healthy snack, pair your guacamole with baby carrots instead of tortilla chips. This combination not only provides a satisfying crunch but also adds extra nutrients and fiber to your snack.

Quick and Simple: Apple Slices with Walnuts for Cholesterol Management

When time is of the essence, a simple combination of apple slices and walnuts can provide a quick, cholesterol-lowering snack. This pairing offers a balance of nutrients that can support heart health:

• Approximately 267 calories
• Rich in soluble fiber
• Contains heart-healthy fats from walnuts

The fiber and healthy fats in this snack not only help manage cholesterol levels but also keep you feeling full until your next meal. This combination of crispness from the apple and crunch from the walnuts makes for a satisfying and nutritious snack option.

Crispy and Healthy: Kale Chips as a Low-Cholesterol Alternative

For those who crave the crunch of chips but want to maintain a heart-healthy diet, kale chips are an excellent alternative. How do kale chips compare nutritionally to traditional potato chips?

• Approximately 120 calories for 10 kale chips
• 5 grams of fiber
• 4 grams of protein
• Rich in antioxidants

Making your own kale chips allows you to control the ingredients and flavor. Try seasoning them with Old Bay for a burst of flavor without compromising on health benefits. This snack proves that maintaining a heart-healthy diet doesn’t mean giving up on crispy, savory treats.

Convenient Cholesterol-Lowering Snacks: Almonds on the Go

Finding convenient, heart-healthy snacks can be challenging, but pre-packaged almonds offer a perfect solution. Blue Diamond’s 32-pack of almond bags provides a month’s worth of low-cholesterol snacks for under $15. How do these almond packs contribute to a heart-healthy diet?

• 100 calories per pack
• 3 grams of fiber
• Rich in heart-healthy fats
• Portable and convenient

Almonds are known for their ability to help lower LDL (bad) cholesterol levels. Their portability makes them ideal for snacking at the office, on the go, or at home. Keeping these handy can help you maintain your heart-healthy eating habits even when you’re busy.

Veggie-Packed Snacks: Broccoli Slaw for Cholesterol Management

Incorporating more green vegetables into your diet is linked with lowering LDL cholesterol. Broccoli, in particular, is known for its cholesterol-blocking properties. How can you turn this nutritious vegetable into a delicious snack?

Try making a Nutty Broccoli Slaw. This recipe combines the cholesterol-lowering benefits of broccoli with the heart-healthy fats found in nuts. One serving of this slaw contains:

• Approximately 206 calories
• 15 grams of fat (primarily from nuts)
• High fiber content

Preparing a large batch of this slaw provides a week’s worth of afternoon snacks that not only taste great but also contribute to your heart health goals.

Spicy and Heart-Healthy: Chipotle Lime Avocado Salad

For those who prefer a snack with a kick, a Chipotle Lime Avocado Salad offers both flavor and heart-health benefits. How does this spicy snack contribute to cholesterol management?

• 191 calories per serving
• 11 grams of healthy fats
• 0 cholesterol
• Rich in fiber

The avocados in this salad provide healthy fats that can lower LDL cholesterol while also keeping you satiated. The spicy and zesty flavors make this a refreshing and satisfying snack option that supports your heart health goals.

Nutrient-Dense Snacking: Nuts and Seeds Trail Mix

A homemade trail mix of nuts and seeds offers a convenient and tasty way to incorporate heart-healthy foods into your diet. How can this mixture help manage cholesterol levels?

• Nuts and seeds are linked to lower cholesterol levels
• Dried fruits provide heart-healthy antioxidants
• Dark chocolate adds flavor and additional antioxidants

While this snack is nutrient-dense and beneficial for heart health, it’s important to be mindful of portion sizes. A typical serving (one-third cup) contains:

• 336 calories
• 25 grams of fat
• 11 grams of protein

Keeping a jar of this trail mix on your kitchen counter makes it easy to grab a handful when you need a quick, heart-healthy snack.

Smooth and Creamy: Fruit Smoothies for Cholesterol Control

When afternoon sweet cravings hit, a fruit smoothie can be a delicious and heart-healthy solution. How can a simple smoothie help manage cholesterol levels?

• Berries provide antioxidants that can lower LDL cholesterol
• Almond milk offers healthy fats
• Bananas add natural sweetness and fiber

A basic smoothie made with frozen berries, sliced banana, and almond milk contains approximately 162 calories per cup. This creamy treat not only satisfies your sweet tooth but also contributes to your daily intake of cholesterol-lowering foods.

Crunchy and Convenient: Roasted Chickpeas for Heart Health

For those looking to increase their bean intake in a convenient and tasty way, roasted chickpeas are an excellent option. Products like Biena roasted chickpeas offer a crunchy, satisfying snack that supports heart health. What makes roasted chickpeas a good choice for cholesterol management?

• 140 calories per serving
• 6 grams of fat
• High in fiber
• Good source of plant-based protein

Chickpeas, like other legumes, are known for their cholesterol-lowering properties. The fiber and protein content in roasted chickpeas can help keep you feeling full, reducing the likelihood of oversnacking on less healthy options.

Creamy and Nutritious: Hummus with Celery Sticks

Hummus, made primarily from chickpeas, is another excellent option for incorporating more beans into your diet while supporting heart health. When paired with celery sticks, it creates a satisfying, crunchy, and creamy snack. How does hummus contribute to cholesterol management?

• High in fiber
• Contains healthy fats from olive oil and tahini
• Provides plant-based protein

The combination of fiber, healthy fats, and protein in hummus can help lower cholesterol levels and keep you feeling satisfied. Celery sticks offer a low-calorie, crunchy alternative to chips or crackers, making this a well-rounded, heart-healthy snack option.

Incorporating Low-Cholesterol Snacks into Your Daily Routine

Now that we’ve explored various low-cholesterol snack options, how can you effectively incorporate them into your daily routine? Here are some practical tips:

1. Plan ahead: Prepare snacks like kale chips or broccoli slaw in advance for easy access during the week.
2. Keep convenient options on hand: Stock your pantry with items like almonds, roasted chickpeas, and trail mix for quick snacking.
3. Mix it up: Rotate between different snacks to avoid boredom and ensure a variety of nutrients.
4. Portion control: Use small containers or measure out servings to avoid overindulging, especially with calorie-dense options like nuts and trail mix.
5. Pair complementary foods: Combine proteins, healthy fats, and fiber for more satisfying and nutritionally balanced snacks.

Remember, consistency is key when it comes to managing cholesterol levels through diet. Regularly incorporating these heart-healthy snacks can contribute to improved cardiovascular health over time.

The Role of Snacking in Overall Cholesterol Management

While incorporating low-cholesterol snacks is beneficial, it’s important to consider their role in the context of your overall diet and lifestyle. How do snacks fit into a comprehensive approach to cholesterol management?

• Snacks can help maintain steady blood sugar levels, preventing overeating at meals
• Choosing nutrient-dense snacks contributes to overall dietary quality
• Smart snacking can help meet daily requirements for fiber, vitamins, and minerals
• Healthy snacks can replace less nutritious options, improving overall dietary patterns

While snacks play a role in cholesterol management, they should be part of a balanced diet that includes heart-healthy meals and regular physical activity. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on incorporating these snacks into your cholesterol management plan.

Reading Labels: Choosing Store-Bought Low-Cholesterol Snacks

When opting for pre-packaged snacks, understanding food labels is crucial for making heart-healthy choices. What should you look for when selecting low-cholesterol snacks at the store?

• Check for trans fats: Avoid products containing partially hydrogenated oils
• Look for high fiber content: Aim for snacks with at least 3 grams of fiber per serving
• Examine sodium levels: Choose options with lower sodium content
• Consider added sugars: Opt for snacks with minimal added sugars
• Check serving sizes: Be aware of how many servings are in a package

By becoming adept at reading and interpreting food labels, you can make informed choices that support your heart health goals, even when relying on convenience foods.

Beyond Snacking: Lifestyle Factors for Cholesterol Management

While focusing on heart-healthy snacks is important, it’s equally crucial to consider other lifestyle factors that impact cholesterol levels. What additional steps can you take to support overall cardiovascular health?

• Regular exercise: Aim for at least 150 minutes of moderate-intensity activity per week
• Maintain a healthy weight: Losing excess weight can help improve cholesterol levels
• Limit alcohol consumption: If you drink, do so in moderation
• Quit smoking: Smoking lowers HDL (good) cholesterol and increases the risk of heart disease
• Manage stress: Chronic stress can negatively impact cholesterol levels

Remember, managing cholesterol is about more than just diet. A holistic approach that includes healthy eating, regular physical activity, and other positive lifestyle choices can significantly impact your cardiovascular health.

The Future of Low-Cholesterol Snacking: Emerging Trends and Research

As nutrition science continues to evolve, new insights into heart-healthy eating are emerging. What trends and research developments might shape the future of low-cholesterol snacking?

• Plant-based proteins: Increasing focus on plant-based protein sources for heart health
• Functional foods: Development of snacks fortified with cholesterol-lowering compounds
• Personalized nutrition: Tailoring dietary recommendations based on individual genetic profiles
• Gut microbiome research: Exploring the connection between gut health and cholesterol levels
• Sustainable snacking: Growing interest in environmentally friendly, heart-healthy options

Staying informed about these developments can help you make increasingly informed choices about your heart-healthy snacking habits. As new research emerges, be open to adjusting your approach to align with the latest scientific understanding of cholesterol management through diet.

Incorporating low-cholesterol snacks into your diet is a practical and enjoyable way to support heart health. From homemade guacamole to convenient roasted chickpeas, there are numerous options to satisfy your cravings while keeping your cardiovascular system in check. By combining these snacking strategies with a balanced diet and healthy lifestyle, you can take significant steps towards managing your cholesterol levels and promoting overall well-being. Remember, small changes in your daily habits can lead to substantial improvements in your heart health over time.

Ideas, Recipes & Ones to Buy

Don’t think a heart-healthy diet can be delicious? These low-cholesterol snacks will change your mind.

Our editors and experts handpick every product we feature. We may earn a commission from your purchases.

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What are low-cholesterol snacks?

Like the name suggests, low-cholesterol snacks include foods that are known to improve your body’s cholesterol levels. Foods that are high in soluble fiber (like oatmeal) are a must because they actually bind to cholesterol and help your body flush it out before it even hits your bloodstream. Other plant foods like fruits and vegetables help your body block cholesterol from being absorbed. To make your own low-cholesterol snack list, focus on fruits and vegetables, whole grains and plant-based proteins. Or just check out ours! By the way, these are some of the worst foods for your cholesterol.

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Homemade Guacamole with Baby Carrots

Guacamole may be high in fat but it’s the kind that your heart (and taste buds) love! The healthy fats in avocados lower bad cholesterol levels and satisfy your snack craving. One serving of homemade guacamole packs 90 calories, 8 grams of plant-based fat and 0 cholesterol. Scoop it up with baby carrots instead of tortilla chips. Read up on these health and beauty benefits of carrots.

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Apple Slices with Walnuts

For those times when you don’t have time to whip up a homemade snack, keep it quick and simple with the basics. An apple with a handful of walnuts has about 267 calories and is rich in soluble fiber for a cholesterol-busting treat. The fiber and healthy fats will also keep you full until dinner. You’ll also want to try these heart-healthy snacks.

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Taste of Home

Old Bay Crispy Kale Chips

Sticking to a heart-healthy diet doesn’t have to mean saying goodbye to crispy chips. Make your own with antioxidant-rich kale and bursting-with-flavor Old Bay seasoning. Ten kale chips contain about 120 calories, 5 grams of fiber and 4 grams of protein.

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via amazon.com

A month’s worth of low-cholesterol snacks for less than $15? Yes, please! This 32-pack of Blue Diamond almond bags is perfect for stocking your purse, office and pantry with healthy snacks any time hunger strikes. Each pack contains 100 calories and 3 grams of fiber.

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Taste of Home

Nutty Broccoli Slaw

Eating a diet rich in green veggies like broccoli is linked with lowering LDL cholesterol because they block your body from absorbing it. The nuts in this yummy broccoli slaw will also help lower cholesterol. Make a big batch for afternoon snacking this week; one serving contains about 206 calories and 15 grams of fat. These are some of the healthiest snacks you can buy.

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Taste of Home

Chipotle Lime Avocado Salad

Looking for a snack with a little more spice? Our Chipotle Lime Avocado Salad is a quick and refreshing heart-healthy snack. The healthy fats in avocados can lower LDL cholesterol while filling you up and preventing the need for more snacking. One serving has 191 calories, 11 grams of healthy fats and 0 cholesterol. If you’re looking for a dinner salad, browse this list of healthy main dish salad recipes.

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TMB Studio

Nuts and Seeds Trail Mix

Make healthy snacking easier and way more delicious when you keep a large mason jar of nuts and seeds trail mix on your kitchen counter. The nuts and seeds are linked with lower cholesterol levels; the fruit and dark chocolate add heart-healthy antioxidants. Keep portion sizes in mind when reaching for a handful; one-third cup contains 336 calories, 25 grams of fat and 11 grams of protein.

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Fruit Smoothie with Almond Milk

Craving something sweet in the afternoon? Toss some frozen berries, sliced banana and almond milk in the blender for a creamy 4 p. m. treat. The healthy fats from the almond milk and antioxidants from the berries can lower LDL cholesterol. A cup of this simple smoothie contains about 162 calories. Here are more healthy smoothie recipes to try.

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via amazon.com

Looking for an easier way to eat more beans? Biena roasted chickpeas are your mouth-watering solution. Each serving contains 140 calories and six grams of fat. You won’t get bored munching on this snack any time soon! Have late-night cravings? Try these indulgent healthy snacks instead of that chocolate bar.

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Taste of Home

Hummus with Celery Sticks

Dipping veggies in a creamy hummus dip is another tasty option for adding more beans to your diet. Made from fiber-full chickpeas, hummus can help to lower your cholesterol while providing a boost of protein and healthy fats. One serving of dip with a cup of celery sticks is about 250 calories.

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via amazon.com

This gluten-free KIND granola combines a variety of cholesterol-lowering foods like oats, nuts and berries. One serving contains 110 calories, 3 grams of fat and 4 grams of fiber. Enjoy on its own or sprinkle over a bowl of fat-free Greek yogurt for a power bowl of vegetarian protein. Did you know you can make homemade yogurt?

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Taste of Home

Honey Lime Berry Salad

If you’re a fruit salad fan, add this honey lime berry salad to your go-to list immediately. It’s sweet and tart while providing a powerful punch of antioxidants. The berries work double-duty as they both lower LDL cholesterol while helping raise HDL (good) cholesterol. One serving contains about 93 calories and 0 cholesterol.

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Taste of Home

Berry Breakfast Parfaits

Stomach growling before lunch? Tide yourself over with a berry breakfast parfait; this snack combines a variety of cholesterol-lowering foods like oats, berries and Greek yogurt. One parfait contains 304 calories, 4 grams of fat, 0 cholesterol and 17 grams of protein. Here’s how to wash berries the right way.

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via amazon.com

Beanitos Chips

Missing your old friend potato chips? Ease the pain with the healthier (and more flavorful) version of Beanitos chips. They’re made from black beans and are a rich source of fiber and plant-based protein. Oh, and they taste like salty, crispy tortilla chips! One serving has 130 calories and 7 grams of fat.

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Ants on a Log

That’s right—we’re bringing back your favorite after-school bite because it’s the perfect low-cholesterol snack. Use natural peanut butter to avoid extra sweeteners and high fructose corn syrup. The peanuts will help to lower your LDL cholesterol while adding some much-needed flavor and healthy fats to the celery sticks. A cup of Ants on a Log clocks about 324 calories.

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Taste of Home

Smoky Cauliflower

When you’re trying to stop junk food cravings, get creative with healthier versions like smoky cauliflower. It’s rich in fiber to lower your cholesterol and takes on a smoky, savory flavor from garlic and paprika. One serving contains just 58 calories, 4 grams of fat and 0 cholesterol. Take a look at these other fun ways to cook cauliflower.

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via amazon.com

Snap Peas with Primal Kitchen Dressing

Perfect for a last-minute party appetizer or fast after-school snack, snap peas contain plant compounds that lower LDL cholesterol while blocking it from your bloodstream. Serve with an oil-based ranch dressing like this one from Primal Kitchen for a burst of healthy plant-based fats. Learn how to make healthy salad dressing at home, too.

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Taste of Home

Chewy Granola Bars

When it comes to cholesterol-lowering foods, oatmeal takes the (plant-based) cake. That’s because it’s rich in both soluble and insoluble fiber to help you quickly eliminate cholesterol before it even hits your bloodstream. Make a batch over the weekend to keep on hand for snacking emergencies throughout the week. Each bar contains 160 calories, 7 grams of fat, 19 milligrams of cholesterol and 3 grams of protein. Check out these foods that lower cholesterol naturally.

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Whole Grain Toast with Almond Butter and Sliced Strawberries

Upgrade your love for the classic PB&J with a more cholesterol-friendly version. Whole grain toast is high in fiber to lower your total cholesterol level. Eating nuts like almonds has been proven to lower LDL (bad) cholesterol. Instead of sugary jam, add fresh strawberries for a satisfying snack with about 218 calories per slice. If you weren’t sure, this is the difference between whole wheat and whole grain bread.

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Taste of Home

Black Bean Salsa

Another fiber powerhouse food to add to your snack routine is black beans. They’re rich in soluble fiber to lower cholesterol and take a long time for your body to digest. This means that they’ll keep you full, which can be helpful for weight loss as well. If you need a yummy afternoon snack at work, pack a small glass container of black bean salsa with baked whole-grain chips. One serving of this version has just 70 calories and 0 cholesterol. Here are some more tips for lowering your cholesterol.

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via amazon.com

This convenient grab-and-go snack combines heart-healthy foods like almonds and rice flour to satisfy your hunger and lower bad cholesterol. Each Kind bar contains 180 calories, 2 grams of fiber and 3 grams of protein. Enjoy one on its own or break it up over a cup of fat-free Greek yogurt.

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Originally Published: August 20, 2021

Carrie Madormo, RN

Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn’t hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.

Is Hummus Healthy? Choose the Right Brand & Ingredients

Questions we often hear are, “Is hummus healthy?” and  “is hummus good for you?” It’s important to ask these questions about our food: We’ve all heard the term, “you are what you eat.” Thankfully, hummus withstands the test. It is healthy for you!

Of course, it depends on how it’s made – and who makes it – but our hummus is plant-based, dairy-free, gluten-free, vegan, and minimally processed.

It is full of fiber, protein, minerals, vitamins, and antioxidants. The high vitamin and mineral content offers immunity-boosting benefits that are important in vegan and vegetarian diets. This incredible dip contains chickpeas, which have been shown to help protect against heart disease, as well as garlic, which are both known to reduce inflammation in the body.

Is Hummus Healthy? Why, yes!

Let’s dig deeper into what makes hummus healthy!

It is Heart Healthy

The main ingredient in hummus is chickpeas – they really are a little powerhouse of nutrition. When incorporated into your daily diet, chickpeas can lower your LDL (bad) and total cholesterol levels. LDL cholesterol are low-density lipoproteins that carry cholesterol to other cells in your body. They can build up in the walls of your arteries, causing blockages and a greater risk for heart attack. Chickpeas are high in folate and magnesium, which help to strengthen your blood vessels and prevent blood clots.

Extra virgin olive oil, one of the main ingredients, also helps maintain cardiovascular health. It is loaded with antioxidants and monounsaturated (good) fats, which have been found to lower your total and LDL cholesterol levels. 

Extra virgin olive oil and chickpeas help make hummus healthy and a great choice for heart health!

It Can Reduce Inflammation

Hummus contains chickpeas, extra virgin olive oil, and garlic, all known to help decrease inflammation in the body. Inflammation is your body’s way of protecting and detoxifying itself. When you experience high inflammation, it means that your body is trying to heal from food or environmental toxins. Over time, high levels of inflammation can damage your joints and lead to arthritis.

Lowering inflammation will help you feel better overall, and will help your immune system protect you from illness and keep you healthy. 

It Can Boost Your Energy

Beans and legumes naturally contain starch, a complex carbohydrate that your body can readily use for energy, without increasing your blood sugar levels. Complex carbohydrates take a longer time to break down in the body, providing a longer-lasting source of energy. Since it won’t spike your blood sugar, you won’t experience the “crash” that usually comes after snacking on processed foods. Fueling your body with nutritious foods will give you the energy you need to get through your busy days without needing that extra cup of coffee (ok, you should still have the coffee anyway because it’s delicious).  

Fueling your body with nutritious foods will give you the energy you need for your life.

Is Hummus Good for Diabetics?

Because of the large amounts of fiber and protein in it, hummus is a great snack option for diabetics. The fiber and protein help absorption of sugars from starch, which regulates your blood sugar.
Is hummus good for you? Why, yes! As you can see, hummus ingredients are packed with nutrition (and flavor). When was the last time something so yummy turned out to be a great choice for your health? We call that a win!

Healthy Hummus Recipes

The ingredients that make hummus healthy also make any recipe that much more delicious. We make so many wonderful different flavors as well – which spice up and add depth to many recipes. Here are our favorite ways to bake and cook with hummus.

Bake it

Hummus is a healthy alternative to eggs in your baking recipes. It acts as a binder, just like the eggs do, without adding unwanted cholesterol. It’s a great alternative if you are vegan, or allergic to eggs as well. 

Spread it

Use our dip instead of mayo or cheese on your sandwich! It will add extra protein and a nutrient boost to your lunch. It’s also extremely tasty. You’ll have everyone at work or school begging you to start packing lunch for them as well. 

Mix it

Hummus acts as a great replacement for salad dressing! Traditional dressings usually contain additives and dairy, adding empty calories to what was a healthy meal. It’s also great to mix into (or use all alone) as a sauce for pasta. It adds flavor and depth and gives any recipe a wow factor.

Healthy Hummus Dipping Ideas

Of course, the most traditional way to eat hummus is to dip it. Here are a few of our favorite ways to enjoy:

Veggie Platter

Using gluten-free pasta opens up a lot of recipes, including cold pasta salad, or meat and tomato-sauces with dairy-free cheese on top. Use some of our hummus or savory cashew and almond dips in a recipe, like this Creamy Hummus Pasta, or our Creamy Roasted Garlic Tomato Pasta. 

Falafel Bowl

Using gluten-free pasta opens up a lot of recipes, including cold pasta salad, or meat and tomato-sauces with dairy-free cheese on top. Use some of our hummus or savory cashew and almond dips in a recipe, like this Creamy Hummus Pasta, or our Creamy Roasted Garlic Tomato Pasta. 

Charcuterie Board

This dip is a healthy alternative to cheese or meat for a charcuterie board! Pair with gluten-free crackers, grapes, olives, fermented veggies, and nuts for the ultimate party platter.

Healthy Hummus Brands

Is hummus healthy for you? As we mentioned above, not all brands are created equal! Hummus health varies from brand to brand. Here at Hope, we prioritize your health, making sure we use only the highest-quality, organic ingredients to provide you with the best-tasting, most nutrient-dense dip on the market. Each one of our ingredients is there for a purpose and is added because of its nutritional benefits and the addition of flavor. We are the Original Organic Hummus. The reason it’s important to choose organic when it comes to hummus is that the herbicide glyphosate is used in large quantities on non-organic chickpeas. With the main ingredient of hummus being chickpeas, you get a large dose of herbicide with your “healthy” dip. Be sure you find healthy hummus brands like Hope when you start adding it into your diet and life!

Try Our Hummus!

We are dedicated to health: To making wholesome food out of real ingredients. You should be able to recognize every single ingredient on the labels of your food, and with our hummus and nut dips, you can. We are also certified organic, non-GMO! Pick up a tub of our many flavors of hummus in a store near you, or order online and have it shipped to your door. Yum!

Benefits of chickpeas and hummus for the body

Chickpeas, rich in vegetable protein, are one of the favorite foods for vegetarians and fasting people. Experts explain whether everyone can eat these peas and how to properly cook chickpeas and hummus.

Elena Syurakshina

endocrinologist of the highest category, candidate of medical sciences, nutritionist

– Chickpeas are one of the most popular legumes in the world. In our country, it is also called Turkish peas. Chickpeas are a rich source of proteins, fats, fiber, calcium, as well as magnesium, potassium and vitamins A and C. It has a relatively low calorie content compared to other legumes, and is also the leader in the number of essential amino acids for the body – methionine and tryptophan. Chickpea grain contains up to 30% protein, which can be compared with egg in terms of benefits, up to 8% oil, 50–60% slow carbohydrates, 2–5% minerals. Chickpeas are rich in vitamins A, B1, B2, B3, C, B6, PP, as well as amino acids (methionine, lysine, tryptophan). Chickpea boasts a rich mineral composition, contains iron, calcium, magnesium, manganese, selenium, zinc, silicon, phosphorus, cobalt.

Due to the increased nutrient content, chickpeas can be used instead of meat, as people in many countries do during the fasting period. Such a diet not only helps to provide the body with protein, but also serves as a prevention of diseases of the heart and blood vessels.

The benefits of chickpeas for the body

Helps to lose weight. According to nutritionists, this legume helps to get rid of excess weight due to the essential amino acids in its composition, which are responsible for a smooth metabolism. In addition, vegetable fiber, which is abundant in beans, fills the digestive tract, thereby helping to control the amount of food eaten.

A small serving of chickpeas helps to quickly satisfy hunger without depriving the body of important nutrients. For example, in a recent study, one group of volunteers received hummus with cereal crackers as a snack after lunch, another received a granola bar, and a third remained without a snack until dinner. It turned out that those who ate hummus did not feel hungry longer, ate less for dinner, ordered desserts less often and, as a result, consumed fewer calories per day.

Benefit for damaged tissues and skin. Chickpeas contain an amino acid called lysine, which is responsible for regulating the immune system. It helps the body produce antibodies to viruses that enter the body, thereby activating the growth and regeneration of damaged tissues. Among other things, the antioxidants and vitamins in chickpeas regulate cellular activity, which in turn affects the condition of the skin. Regular use of chickpea-based products will make the skin smoother and firmer.

What are the benefits and harms of hummus

• Hummus is an original and hearty chickpea puree-based snack that is traditionally considered part of Israeli cuisine. While retaining almost all the beneficial properties of chickpeas, hummus normalizes the body’s metabolic processes, lowers blood sugar, lowers the level of “bad” cholesterol.

• Just like chickpeas, hummus makes up for the lack of vitamins such as A, B, C, K and E, and a very important trace element – iron. Magnesium and sodium in the composition of the dish increase resistance to stress.

• A contraindication to the use of hummus, as well as pure chickpeas, is a tendency to flatulence. It is also recommended to exclude this snack from the diet for those who have an individual intolerance to at least one of the components of hummus.

Benefits of chickpeas for women and men

Improves intestinal motility . With regular use of legumes, regular stools are established, which is especially important during pregnancy and menopause, when due to hormonal changes in women, digestion often slows down. Regular stool is the prevention of diseases such as hemorrhoids and spastic colitis.

Regulates blood pressure. Dishes prepared from chickpeas lower the sodium content in the body, which leads to the normalization of blood pressure. This healing property of chickpeas is most valuable for women during menopause, when the body loses estrogen in large quantities, which can lead to hypertension. In addition, the pressure is reduced due to the mild diuretic effect of chickpeas.

Prevention of anemia. Due to the high content of iron, calcium and phosphorus, chickpea replenishes the vitamin composition of bone tissue, thereby strengthening bones and protecting them from fractures during menopause. The iron in chickpeas also replenishes hemoglobin lost by the female body during pregnancy or childbirth, and folic acid is responsible for the formation of a healthy fetal nervous system.

Helps build muscle mass. A complete vegetable protein, which can be compared with egg in terms of the number of useful properties, promotes rapid and safe muscle mass gain in men involved in strength sports and weightlifting. Manganese in chickpeas helps to strengthen cartilage and joint tissue, which also makes it useful for men involved in sports and leading an active lifestyle. A small portion of chickpeas fills the body with energy for the whole day.

Support for celiac disease. In case of gluten intolerance, doctors advise replacing traditional bread with chickpea tortillas, which provide the body with protein and useful slow carbohydrates.

Chickpea dishes can also be consumed by people suffering from diabetes, as this member of the legume family has a low glycemic index and normalizes blood sugar levels. Men who are allergic to wheat flour gluten can make chickpea tortillas to replace bread. Also, many of the above beneficial properties of chickpeas for women are also relevant for men’s health.

Are chickpea sprouts healthy?

The main benefit of chickpea sprouts is that they are in the active growth stage, which makes the concentration of all useful substances in them maximum. In addition, substances presented in this form are much easier to absorb by the body.

Regular consumption of chickpea sprouts compensates for the deficiencies of protein, vitamins and minerals, due to the high fiber content normalizes the digestive system, in particular the intestines, and also speeds up metabolism, which contributes to weight loss, indicators of “bad” cholesterol are reduced. Due to the high content of iron, the level of hemoglobin increases.

How to choose and cook chickpeas?

• When choosing chickpeas, you should carefully examine the grains, they should be intact, not darkened, not moldy. It is also desirable that the chickpeas are not dirty, as it is very difficult to wash them. Choose lumpy large peas, as smooth small grains will not taste too good.

• Like common peas, chickpeas are often sold dried and need to be soaked before cooking. Properly soaked chickpeas cook much faster, retaining the maximum of useful properties, and it also makes it possible to cook the beans the way you need for a particular dish. Soaked chickpeas do not provoke flatulence, since soaking neutralizes inhibitors and phytic acid – substances that cause disruption of the entire digestive tract. Soak chickpeas for at least four hours, this time is enough for it to become soft and easy to cook. There is an opinion that it is more correct to keep it in water for about 12 hours, but during this time it will not become even softer, and there is also a danger that for such a long time the chickpeas will begin to ferment.

• After four hours of soaking, the water is drained, and the already swollen beans are washed and poured into a pot of clean water. The cooking time depends solely on what kind of dish you want to cook: in order for the chickpeas to become soft, but retain their shape, they are boiled for one hour; if you want to get puree, it will take two hours; if after cooking you are going to fry it, then 40 minutes is enough.

Possible harm to chickpeas

Like any member of the legume family, chickpeas increase gas production in the intestines, which can cause unpleasant feelings of heaviness in the stomach. For all their benefits, chickpeas are quite difficult to digest, especially when cooked incorrectly. In people with diseases of the gastrointestinal tract, liver and pancreas, as well as with pancreatitis and irritable bowel syndrome, chickpeas can provoke flatulence, bloating and pain. Also, Turkish peas are not recommended for use in the presence of ulcers, cystitis, gout and thrombophlebitis.

How to make hummus

Konstantin Zhuk

chef

– I choose chickpeas in the most proven way – I buy already packaged from well-known manufacturers. I advise you not to run around the markets, but go to the store and choose what you like outwardly. From chickpeas, in addition to hummus, I sometimes cook cakes, I will share their recipe with you today.

Recipes

Crushed chickpea tortillas

Ingredients: 200 g boiled chickpeas, 100 g wheat flour, 100 g yogurt, 2 eggs, 1 handful of cilantro leaves, 2 garlic cloves, 1 cm hot red pepper, 100 g olive oil, 1 pinch ground coriander, 1 pinch ground cumin , salt to taste.

Cooking

Place all ingredients, except oil, in a blender bowl and grind until smooth. You should get a flowing dough, from which to make cakes and fry them in a pan with vegetable oil.

Eat tortillas with all sorts of toppings of your choice, such as vegetable curries, spicy meats with herbs, baked potatoes with cheese, or hummus.

Hummus with beans and corn

Ingredients: 100 g boiled chickpeas, 30 g white sesame (instead of tahina), 50 g boiled white beans, 30 g canned corn, 1 tbsp. l. lemon juice, 50 g extra virgin olive oil, 1 large pinch of cumin, 1 large pinch of sweet paprika, salt to taste.

Cooking

Toast sesame seeds in a dry frying pan over medium heat, cool and grind in a coffee grinder.

In a blender bowl, grind all the prepared ingredients to a smooth puree. You can add a little more oil if needed. Season to taste, mix and eat immediately with tortillas.

Benefits of hummus, composition and useful properties – Agro-Alliance

What is hummus, every resident of the Middle East knows. This is a soft, creamy appetizer made from legumes. Usually the main ingredient is chickpeas, but there are dishes based on sprouted lentils, garden beans and even peas.

Hummus history

The first written mention of hummus dates back to the 13th century. The recipe was found in one of the Arabic cookbooks. The dish has spread throughout the Middle East, the Arabian Peninsula and northeast Africa. The original recipe included chickpeas, tahini, vinegar, pickled lemons, and spices. The dish was served as an appetizer with vegetables and flatbread.

In Europe, hummus became popular in the 20th century. The word itself appeared in dictionaries in the middle of the last century. The dish came to America even later, during the civil war in Lebanon. Packaged hummus hit the shelves of stores, which quickly gained popularity thanks to refugees.

Chickpea grains are large in size up to 1 cm in diameter, sandy in color, have a bumpy uneven surface and a nutty flavor.

To prepare hummus, chickpeas are boiled, checking readiness by squeezing the peas with your fingers. When they are easily flattened, the cooked mass is mixed with a mixer or blender until a homogeneous paste is obtained. Crushed, fried spices, spices are added to the resulting chickpea puree and mixed well again. Add salt, oil and lemon juice – hummus is ready. It is served as an independent appetizer or as a side dish.

Calorie content and nutritional value

Chickpeas are a particularly valuable product. It provides the body with enough energy, while it has a low glycemic index. Another advantage of chickpeas is their high protein content, which is up to 12% by weight. This explains the centuries-old popularity of hummus among the peoples of southern countries: a dish containing animal protein quickly deteriorates in a hot climate, but protein deficiency is easily replenished with chickpea dishes.

Due to its high calorie content, hummus serves as an energy supplier in vegetarian diets. The use of chickpeas helps to build muscle mass, so athletes include it in the diet.

Composition of hummus

100 g of homemade hummus contains about 16.12 g of carbohydrates, 4.9 g of protein and 8.6 g of fat. In hummus, due to the addition of seasonings, the percentage of fat increases, and the carbohydrate content, on the contrary, decreases. Depending on the set of components, the calorie content of the finished snack is determined in the range of 170-180 kcal.

The high content of B vitamins is a valuable quality of this food product. Chickpeas are especially rich in pyridoxine (vitamin B6), which is necessary for the normal functioning of the nervous system (20% of the daily requirement for 100g). In second place in terms of content is folic acid (vitamin B9) – one serving of hummus per 100g supplies approximately 15% of the daily intake of this vitamin, which helps fight some types of anemia, depression and memory impairment.

The mineral composition of chickpeas gives the body most of the daily intake of substances necessary for normal life:

1. Manganese – affects the functions of the nervous and endocrine systems, optimizes the process of digestion, participates in the construction of bone tissue and blood elements, reduces the severity of intoxication.

2. Copper is necessary for the formation of red blood cells, as well as some enzymes of the immune system.

3. Sodium – regulates water-salt metabolism and determines the stability of cell membranes.

4. Phosphorus – improves brain function, is necessary for bone tissue, incl. strengthening of tooth enamel.

5. Iron is part of hemoglobin.

6. Zinc – strengthens the immune system.

7. Potassium and magnesium – establish the normal functioning of the heart muscle.

The amino acid tryptophan, which is abundant in chickpeas, is necessary for the production of serotonin, the “happiness hormone”. As a result of the use of hummus – a decrease in the risk for the body of the negative impact of stress reactions.

Chickpea fiber has a structure that is broken down only in the lower part of the large intestine. These coarse fibers have a positive effect on organs and systems:

• prevent the development of colon cancer;

• improve the metabolism of fat in the blood;

• reduce cholesterol levels;

• slow down the absorption of glucose from the intestines into the blood, which is especially important for people with diabetes.

Classic hummus recipe

1. Boil chickpeas until they are easy to crush with your fingers. This usually takes 60-90 minutes, but may take longer depending on the variety. Important! Before cooking, dry chickpeas must be soaked for 8–12 hours (overnight), then rinsed.
2. Drain the liquid from the beans into a separate container and save.
3. Lightly fry the cumin.
4. Remove cumin and roast sesame seeds. If you are using paste, skip this step.
5. Grind sesame, cumin, salt and garlic in a blender.
6. Add olive oil and 1/4 chickpeas, chop again.
7. Gradually add the chickpeas and the liquid in which they were boiled, continuing to turn the mass into a puree.
8. When you achieve uniformity, pour in the lemon juice, add the coriander and stir so that it disperses throughout the volume.
9. Chill the hummus and serve.

While mashing in a blender, periodically taste the dish, adding spices to taste if necessary.

Possible replacements

To change the portion sizes, it is enough to keep the proportion. The classic composition of hummus allows the replacement of tahini with ground sesame, as well as red pepper with black. Instead of vegetable oil, you can use butter or avocado pulp.

If desired, the recipe uses butter, ginger, hot pepper, sesame. Each cook uses his own set of spices. Savory, cumin, coriander, marjoram, paprika, cumin go well with hummus. The dish is served with bread, supplemented with the following additions:

• fresh herbs;
• young whole nuts;
• fried or dried mushrooms;
• hard cheese;
• fresh vegetables – cucumbers, peppers, legumes.

With a standard ratio of components, the dish contains 0.38 grams of sodium and 0.23 potassium, as well as some calcium, magnesium, and vitamin A.

The benefits and harms of hummus for the body

Chickpeas are the basis of hummus, so all its beneficial properties are preserved in the finished dish. With the systematic use of hummus:

1. The hematopoietic system is strengthened.

2. Increases immunity.

3. The nervous system is strengthened and intellectual activity improves.

4. Accelerates the excretion of “bad” cholesterol.

5. The risk of formation of mutant cells is reduced.

6. Improves the course of diabetes.

7. The intestines are cleansed of toxins and toxins.

8. Skin turgor is preserved.

Traditional seasonings also contribute to the normalization of metabolic processes. Cumin, rosemary, garlic, paprika, coriander, black pepper, cumin, turmeric, ginger, marjoram, olive oil, bay leaf have a positive effect on the activity of the digestive tract and reduce the risk of flatulence after a meal.

Gas formation is the only trouble that can occur when eating hummus. In order to extract harmful substances that cause fermentation and flatulence in the intestines, before cooking, chickpeas are soaked for 6-10 hours in cold water, which is changed periodically. Another secret to reducing gas formation is that it is recommended to drink water no earlier than 40 minutes after eating.

Hummus does not contain gluten that causes allergies. The dish is recommended for those who have celiac disease – a condition accompanied by an immune response of the intestine to gluten.

Several servings of hummus a week are considered as a means of comprehensive prevention of stroke and heart attack by reducing the level of “bad” cholesterol in the blood.

The low glycemic index of the product makes it suitable for diabetics.

However, there are certain restrictions for the frequent use of hummus:

With individual intolerance to individual components, they are excluded from the recipe for the preparation of chickpea paste.

Benefits for women

In the physiological cycles of the female body, there are periods when the need for certain substances increases. Hummus provides a comprehensive set of vitamins and minerals in an easily digestible form:

1. Amino acids are represented by tryptophan, phenylalanine, tyrosine, isoleucine, etc. They are involved in the synthesis of antibodies, increasing immunity, and contribute to the regeneration (recovery) of damaged tissues.

2. Vitamins, calcium, phosphorus, are necessary for bone tissue, preventing the development of osteoporosis. Vitamin B9 (folic acid) is important for the reproductive function of women. With its deficiency, it is possible:

Folic acid deficiency develops, in particular, due to the use of oral contraceptives, so the inclusion of hummus in the diet is very beneficial for women.

3. Iron in chickpeas is necessary for the synthesis of hemoglobin, the level of which decreases during pregnancy and childbirth.

4. Moderate doses of manganese are necessary for the proper development of the fetus, and after childbirth – for lactation.

5. The increased content of potassium and magnesium in the product is especially valuable for women who have entered the menopause, when the risks of cardiovascular disease increase due to estrogen deficiency.

6. Vegetable fiber normalizes bowel function. For women with hormonal changes during pregnancy and menopause, eating hummus prevents the occurrence of functional constipation.

7. The isoflavones found in chickpeas retain moisture in the skin, which allows it to stay fresh longer without wrinkling. Fatty polyunsaturated acids increase the elasticity of the skin.

8. When breastfeeding, the baby receives, along with mother’s milk, the necessary vegetable proteins contained in chickpeas. But, given the risk of increased gas formation, it is recommended that the mother consume hummus only when the child reaches three months.

The beneficial properties of hummus for women make it an indispensable food product for the weaker sex in the most crucial periods of life.

Benefits for men

The male body is characterized by a high energy consumption, which is associated with labor activity, physiological characteristics and commitment to extreme hobbies. This explains the benefits of hummus for men. This product provides a complete plant-based protein that serves as a source of energy and material for building muscle mass.

The complex of trace elements in hummus creates the basis for the active life of a man:

1. Zinc contained in chickpeas and spices prevents pathologies of the prostate gland and other organs of the genitourinary system.

2. Folic acid is destroyed when alcohol is taken, which is often the sin of the male sex. Eating hummus makes up for the lack of folic acid, preventing the development of depression and a decrease in intelligence.

3. Amino acids, phosphorus, manganese, sodium are involved in resisting stress and depressive disorders, the content of which in hummus is sufficient to partially replenish the daily requirement.

4. Manganese also strengthens bone and cartilage tissue, which is important when playing sports and hard physical labor.

Slimming

Reasoning about the benefits of hummus for health, it should be noted its ability to reduce body weight with an average calorie content. This happens due to several factors:

1. Essential acids in its composition support a balanced metabolism.

2. Fiber gives a feeling of satiety for a long time.

3. Folic acid dulls the feeling of hunger.

A delicious dish helps to diversify the diet and avoid the use of painfully monotonous diets for the sake of parting with a few kilograms.

Conclusion

Having appreciated the benefits of hummus from a culinary, nutritional and medical point of view, any housewife will want to learn how to cook it in compliance with all the rules.