Whey protein and hummus? Those seem like some unlikely bedfellows, but in today’s article we will be giving you a great recipe that incorporates both whey protein and hummus. Before we go into that, let’s look a little at the benefits of both hummus and whey protein.
Benefits of Hummus
- Helps digestion – Hummus is high in fiber, which will keep your digestive tract regular and promote good gut health. Gut health is a relatively new area of research but many researchers are finding that it has an outsized effect on our body, with poor gut health being linked to obesity, among others.
- Rich source of protein – An average 100g of hummus will have approximately 5g of protein. As the building blocks of muscle, protein is an essential macronutrient for our bodies and hummus is often among vegans’ top choices when it comes to protein sources. And if you think 5g is too little, don’t worry, because our whey protein hummus has way more!
- Lowers cholesterol and improves heart health – Chickpeas or garbanzo beans, the main ingredient in hummus, has been shown to be able to lower cholesterol levels. Hummus is also rich in extra virgin olive oil, which improves blood pressure, glucose metabolism, and also reduces harmful cholesterol. All of these in combination lead to improved heart health.
- Promotes weight loss – Hummus is usually made with tahini, which is actually sesame seed butter which has a significant amount of monounsaturated fats. Monounsaturated fats are a substitute for trans fats and polyunsaturated fats, both of which have been shown to cause weight gain plus increases in belly fat (a common predictor for obesity-related diseases).
- Improved bone density – Chickpeas and tahini are high in calcium, which improves your bone density. It’s also why your mom forced you to drink so much milk when you were a child. And calcium is not the only micronutrient found in hummus, it is also rich in zinc, copper, magnesium, phosphorus, iron, and selenium. Other than calcium, zinc and copper are also two important micronutrients for bone health and bone growth.
- Anti-inflammatory – Many of our daily joint aches and pains are simply caused by excessive inflammation in our body caused by a poor diet. Garlic, olive oil, and chickpeas, the main ingredients in hummus have all been shown to have significant anti-inflammatory effects.
- Helps alleviate anemia – As mentioned above, hummus is rich in iron, which obviously helps with anemia since that is caused by a deficiency in iron.
Benefits of Whey Protein
- Helps reduce hunger – This makes it a powerful weight loss combo with the hummus. Whey protein has been scientifically proven to reduce levels of the hormone ghrelin, known as the hunger hormone.
- Builds or preserves muscle mass – This is an obvious one since protein is the building blocks of muscle after all. However, studies have shown that additional whey protein supplementation has resulted in either increased fat free mass and strength levels in resistance trained individuals over the control group and in calorie-restricted individuals, whey protein supplementation led to higher preservation of fat free mass.
- Reduced stress levels – In a very surprising finding, researchers discovered that in participants put under stress, those who had consumed whey protein had fewer symptoms of depression and a generally better mood. They speculated that whey protein must have had some positive effect on serotonin levels.
- Immune system booster – It is known that vigorous physical activity actually causes a temporary reduction in immune system functionality. This is why it is quite common for athletes to get sick the week of a competition, the combination of hard training and stress results in the body being more susceptible to illness. This is due to a compound called glutathione which gets reduced after training; however researchers have found that whey protein can help significantly lower the amount of this reduction.
- Cost effective – That’s right, due to its popularity, whey protein is actually one of the most budget-friendly supplements out there. Further, if you do a little digging, you will easily be able to find the best cheap whey protein powders for sale on the market today.
The Protein Hummus Recipe
Now that we’ve established the benefits of both whey protein and hummus, let’s see how we can combine them to create a hummus that is packed with even more protein to give you a real boost! The recipe below will serve four.
1 can of chickpeas
2 tablespoons of tahini
3 tablespoons lemon juice
1 clove garlic
1/4 teaspoon salt
1 teaspoon paprika
1 teaspoon cumin
1 scoop whey protein powder (Important: make sure you use unflavored whey protein powder!)
- Drain the chickpeas, making sure to reserve the liquid.
- Add the chickpeas, tahini, lemon juice, garlic, salt, paprika and cumin into a food processor.
- Process the ingredients until they are nice and smooth; add the reserved liquid as necessary to get the proper texture.
- Add the whey protein powder and process until fully mixed.
- You can add cucumber, olives, and feta cheese as toppings if you wish.
Amount Per Serving
Calories: 179, Fat: 7g, Carbohydrate: 18g, Fiber: 6g, Protein: 13g