Is Hummus Healthy?

Hummus is one of my favorite foods. The smooth, creamy texture pairs well with everything - cucumber slices, pita chips, shredded chicken, even salad. I've actually eaten it with a veggie omelette - no joke. Hummus can be a super healthy source of nourishing fat, protein, and fiber...as long as it is made with the right ingredients.

Hummus, a Middle Eastern dip, is traditionally made with chickpeas (garbanzo beans), tahini (sesame seed paste), olive oil, garlic, lemon juice, and salt. Of course, different flavors will have additional ingredients, such as bell pepper or artichokes. Hummus can be found at many restaurants and most grocery stores and farmers' markets. While it is thought to be a really healthful treat, modern food manufacturing and the desire to increase shelf life has created hummus copycats that aren't so healthy after all.

Full disclosure: I read ingredient lists for 99% of the foods I eat. I know that big brand hummus is mass manufactured and made with highly processed (and inflammatory and genetically modified) oils like soy ("vegetable") or canola. But the 1% of the time I didn't check the label, I ended up purchasing a hummus that not only had strange oils, but it also had sodium benzoate, a preservative that is being investigated for potential carcinogenic properties. Great.

Oh, the brand? Athenos. Yeah, the one you'll find in most grocery stores. Bummer, dude.

So I'm going on one of my soapbox rants. I feel that all foods fit, but it angers me when we think we're getting whole, healthy ingredients while we're really getting duped. If I want a cookie, I'm going to eat a cookie. I know what I'm getting. But if I'm looking for a healthful, nourishing snack in which to dunk sliced carrots or cucumbers and I end up getting a highly processed, cheap product, I get a little peeved. OK, a lot.

Here's what you need to look out for when buying REAL hummus.

1. Make sure the only oil in your hummus is olive oil. Not vegetable, canola, soy, or sunflower oil. Olive oil. That's it. Why settle for the fake stuff when you can get real hummus just by knowing what to look for? Or, better yet, make it on your own! Check out this basic recipe from the Food Network or this awesome looking sweet potato hummus variation from Whole Living.

Olive oil doesn't have as long as a shelf life and is more expensive, which is why a lot of food manufacturers don't use it. However, it has the best fatty acid profile and is anti-inflammatory - something soy and canola cannot claim. Thus, you might need to pay closer attention to expiration dates when buying real hummus. Remember, the longer the shelf life, the shorter yours.

2. Watch out for additives, especially sodium benzoate and high fructose corn syrup. Sodium benzoate can combine with ascorbic acid (vitamin C) to create small amounts of benzene, which is a known carcinogen. You will also find benzene in cigarette smoke and some colas; you really don't need it in your hummus too. For more information on ingredients in popular hummus brands, check out Label Watch.

So, which hummus brands fit the bill - olive oil and no strange additives? Dr. Hummus, an Arizona-based company that sells at Whole Foods, AJs, and many farmers' markets, is by far my favorite. They have tons of different flavors and even have some tahini-free options for those who like a lower-fat variety.

You can also usually find olive-oil based hummus at health food stores like Sprouts, Sunflower Market, Whole Foods, and New Frontier - you just have to check the label! Beware of Trader Joes, however; while their hummus is delicious, it doesn't stand up to the "real hummus" test.

Surprisingly, you can also find real hummus at Costco! Baba Foods brand carries an awesome Fresh Cilantro and Jalapeno flavor that comes in a huge tub and is under $7. Plus, it's delicious and goes with everything!


Check it out! Real, whole food ingredients and no strange additives:


Mmmmmm...hummus on a salad with shredded chicken, tons of veggies, and avocado:


Do you have a favorite real hummus brand? Please share your thoughts below! And buyer beware - unless you know what to watch for, you may get duped into buying not-so-healthful hummus, as I did!

*M*