Hummus is a Mediterranean diet staple, Research shows that the Mediterranean diet reduces your risk of heart disease, cancer, Alzheimer’s & Parkinson’s. Hummus contains chickpeas Chickpeas, also known as garbanzo beans, are legumes. They’re the main ingredient in hummus. Chickpeas are high in both soluble and insoluble fiber. Soluble fiber helps to lower blood sugar and cholesterol. Insoluble fiber helps bulk up stool to prevent constipation. Fiber also helps you feel fuller longer. This may prevent you from overeating. Hummus contains olive oil Olive oil adds smoothness and a rich flavor to hummus. It has a reputation for being one of the healthiest oils you can buy. Olive oil contains monounsaturated fatty acids (MUFAs). According to the Mayo Clinic, MUFAs may help lower your total cholesterol, normalize blood clotting, and help regulate blood sugar. All of these effects may reduce your risk of heart disease. Olive oil may also reduce inflammation in the body that can lead to disease. According to a 2011 study, virgin olive oil contains phenolic compounds, specifically oleocanthal, which has similar anti-inflammatory abilities to ibuprofen. Hummus contains garlic Garlic often gives hummus a lot of its flavor. Despite its pungent odor, garlic is considered a superfood, thanks to its phytochemicals and antioxidants. It’s been a folk remedy for centuries, and is thought to have antibacterial properties. Research Trusted Source shows that garlic may slow the development of atherosclerosis and slightly lower blood pressure. Research is promising, yet inconclusive, as to whether or not garlic can help prevent certain cancers and lower cholesterol. More study is needed. Hummus contains tahini Tahini, also known as sesame butter, is a paste made from ground sesame seeds. Tahini is a valuable source of vitamins and minerals. It contains: calcium, iron, magnesium, niacin, folate, phosphorous, potassium, zinc, copper, manganese. Hummus is a good source of folate A 1/2 cup of commercially prepared hummus contains 21 percent of your daily value of folate. Folate is a B vitamin found in legumes like chickpeas. Folate is a critical vitamin to pregnant women or women who are considering becoming pregnant. Folate and its synthetic counterpart, folic acid, are integral in preventing neural tube birth defects such as spina bifida. Cooked dried beans contain up to double the folate as canned beans, so choose those more often. Hummus is a good source of vitamins and minerals Hummus is high in many other vitamins and minerals, including: calcium, iron, magnesium, phosphorous, potassium, zinc, manganese, copper, selenium, vitamin B-6, Thiamin. Hummus is a healthy protein source for vegetarians Protein is necessary for cell creation, growth, and repair. Vegetarians who don’t eat meat, dairy, or eggs may struggle to find good sources of plant-based protein. Thanks to chickpeas, about 2 tbsp. of commercially made hummus contains around 2 grams of protein. Hummus is a good substitute for unhealthy foods, it can take the place of many unhealthy foods in your diet. Some healthy ways to use hummus are: ① as a mayonnaise substitute on a sandwich or turkey burger ② as a substitute for half of the mashed egg yolks in deviled eggs ③ as a bagel topper instead of cream cheese ④ as a dip for veggies or chicken nuggets instead of ranch dressing.