Hummus is a Middle-Eastern dip or spread made from cooked, mashed chickpeas. A traditional hummus recipe contains chickpeas, tahini (a ground sesame seed paste), lemon juice, olive oil, garlic and salt.1,2 While each of these ingredients can be considered “super foods” by themselves, together they make a healthy spread for your pita bread or vegetables.
Hummus and Your Health
A traditional hummus recipe is naturally low in fat, low in calories and typically will not contain sugars. The fat found in hummus includes the polyunsaturated and monounsatured fats. These fats are known to help some patients improve their blood cholesterol levels, decrease their risk of heart disease and help their blood sugar levels.1 Hummus also provides fiber and protein. According to the U.S. Department of Agriculture (USDA), one cup of hummus contains about 15 grams of fiber, 59 percent of the recommended daily consumption.1 With all that fiber and protein, hummus can be a healthy, filling snack to satisfy people between larger meals.
While it is easy to buy a container of hummus at your local grocery store, hummus is easy to prepare in your own kitchen.2 Mixing your own ingredients can help you to control what you put into your recipe as well as manage the flavors for your personal taste. Varieties include hummus made from other types of beans, edamame, sweet potatoes and zucchini.1
Hummus and Warfarin
For a patient on warfarin, a traditional hummus dip contains little vitamin K. Many of the ingredients like chickpeas, garlic and olive oil contain what is considered “low” values of vitamin K per serving. What a warfarin patient should be aware of most is what is being dipped into the spread. Common favorites include pita bread, red peppers, carrots, celery and cucumbers. Both celery and cucumber can be high in vitamin K. One cup of cupped celery contains about 29.6 micrograms of vitamin K.3One large cucumber (301 grams), not peeled, contains about 49.4 micrograms of vitamin K.3 Carrots, one cup chopped, contains a medium amount of vitamin K at about 16.9 micrograms.3 One large, while grain pita bread, contains a low amount of vitamin K at 1.4 micrograms per serving.
If you are ever concerned about any changes to your diet, you should check with the doctor or clinic that is managing your warfarin. Remember that consistency in vitamin K can help you find the correct balance for your health.
- Bradford, A. Hummus: Nutrition Facts and Health Benefits. Live Science. Aug 18, 2016. Retrieved from the website: https://www.livescience.com/55817-hummus-nutrition.html.
- Zelman, K.M, MPH, RD, LD. Hummus: Ingredients, Recipe, and Benefits. www.webmd.com. July 24, 2016.
- US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current: September 2015, slightly revised May 2016. Internet: /nea/bhnrc/ndl.