Is It Safe To Snack On Hummus During Pregnancy?

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Whether you can eat hummus during pregnancy or not is worth discussing. Hummus is a creamy dip used to make sandwiches and wraps healthy. It is prepared using boiled chickpeas and is a staple of the Mediterranean diet. However, you can tweak its ingredients to make healthy hummus variations. But while it’s generally healthy, can you eat it during pregnancy?

Keep reading as we tell you more about the safety of this Middle Eastern dip for pregnant women, its healthy ingredients, and the possible side effects of hummus that an expecting woman can experience.

In This Article

Is Hummus Safe To Eat During Pregnancy?

Eat fresh homemade hummus during pregnancy

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Hummus is a smooth spread, made with wholesome ingredients such as chickpeas, tahini (sesame seed paste), and olive oil. This sauce is rich in fiber, protein, omega-3 fatty acids, and low in calories, making it a healthy option for pregnant women (1). The high protein content is helpful for boosting your immunity.

However, it is better to consume fresh homemade hummus, instead of the store-made one. Also, avoid consuming stored or stale hummus that has been refrigerated for too long. Ideally, you should consume it as a dip with healthy snacks and not in huge quantities (2). Consuming hummus in this way also helps manage gestational diabetes.

How Much Hummus Can You Have Per Day?

There is no recommended limit on hummus consumption for pregnant women. However, one to two tablespoons of iron-rich hummus a day would be ideal. You may have it as a spread on a sandwich or as a dip with your vegetable sticks or crackers.

In the next section, we tell you about the nutrients in hummus.

Nutritional Value Of Hummus

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The nutrient value of hummus is as follows (1).

Nutrient	Value per 100g
Calories	166Kcal
Carbohydrates	14.29g
Protein	7.90g
Fiber	6.0g
Fat	9.60g
Vitamins
Vitamin A	30IU
Vitamin B9 (Folate)	83μg
Vitamin B6 (Pyridoxine)	0.2mg
Vitamin B3 (Niacin)	0.582mg
Vitamin B2 (Riboflavin)	0.064mg
Vitamin B1 (Thiamin)	0.180mg
Vitamin B5 (Panthothenic acid)	0.132mg
Potassium	228mg
Calcium	38mg
Iron	2.44mg
Magnesium	71mg
Zinc	1.83mg
Phosphorus	176mg
Selenium	2.6μg
Manganese	0.773mg
Copper	0.527mg

How are these nutrients helpful in pregnancy? Continue reading to know about it.

Nutrients In Hummus That Are Good For Pregnancy

The ingredients used to make hummus are rich in minerals and vitamins, so consuming this dip can be good for your health.

Fiber: If you are having constipation, then consuming hummus, which is mainly made with chickpeas that are rich in fiber, might help keep your digestive system healthy (3).

Folate: When you are pregnant, doctors advise you to take folic acid to support your baby’s health and reduce the risks of neural tube defects. Hummus is a good source of folate, which is a synthetic form of folic acid (4).

Calcium: This nutrient is good for the development of bones, nerves, muscles, teeth, and heart. Hummus contains calcium, and consuming it could help add to your daily quota of calcium (5).

Eating hummus during pregnancy could add to your daily calcium intake

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Carbohydrates: Consuming healthy carbohydrates will help in controlling blood glucose levels. If the levels are uncontrolled, it could lead to health problems in you and the baby. Having hummus as a low glycemic index snack could help you in meeting the carbohydrates requirement (6).

You do not have to eat for two people when you are pregnant. What matters is whether you are eating right. Adding grain foods such as hummus could help you in gaining the extra energy you require as an expecting mom (7).

However, in some cases, eating hummus can result in side effects.

What Are The Possible Side Effects Of Hummus?

Store bought hummus can be harmful to pregnant women

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If the hummus is not freshly made, has been kept in the refrigerator for too long or has been purchased from a store, then it may have harmful bacteria called Listeria monocytogenes. Listeria-contaminated hummus can be harmful to pregnant women. In rare cases, there could be health concerns for the babies too. However, with early diagnosis and medications, it is possible to prevent the infection (8).

Eating homemade hummus is the best way to prevent such risks.

Point to consider

Chickpeas may cause bloating in some cases (9). Hummus may also have similar effects.

Healthy Hummus Recipe To Try At Home

Making hummus takes only a few ingredients and a little time.

Healthy recipe of hummus during pregnancy

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You will need:

125g dried chickpeas (soaked)
Lemon juice
2tsp tahini (sesame seed paste)
Garlic cloves
Water as required
Salt

How to:

Boil the chickpeas till they become tender.

Drain the water and rest it for a while till it cools down.

Grind the boiled chickpeas, tahini, lemon juice, and garlic in a food processor until mixture becomes a smooth paste.

You may add some water for a smooth consistency.

Finally, add some olive oil and salt and give it a final mix.

Serve it with bread, salad, vegetable sticks, and anything to relish its taste and benefits.

Quick tip

Add roasted peppers, spinach, or sun-dried tomatoes to make a tastier and healthier version of hummus (10).

Frequently Asked Questions

1. How common is listeria in hummus?

Listeria is very common in hummus. In addition, studies have shown that listeria growth was among the highest in hummus (11).

2. Are carrots and hummus good for pregnancy?

Yes, carrots and hummus provide a great combination of protein, fiber, and healthy fats, and are good for expecting mothers (12).

Hummus is a healthy recipe containing proteins, fiber, calcium, healthy carbohydrates, and many other nutrients like zinc, selenium, and magnesium. Eating hummus during pregnancy is good for you and your baby because it helps to keep your digestion optimal and reduces the risk of neural tube defects in the fetus. Since hummus is a nutrient-dense food, adding it to your prenatal nutrition diet allows you to get extra energy. However, remember to eat only fresh homemade hummus, as the one stored in the fridge for a long time may cause bacterial infections, causing adverse health conditions.

Infographic: Nutrients In Hummus That Are Good For Pregnancy

Hummus made from healthy chickpeas can be the whole package of taste and nutrition for your pregnancy journey. So if you want a delicious dip for your veggies, hummus can be an ideal choice. But don’t have it because we said so, have it because it is full of nutrients that benefit your pregnancy, as listed below.

hummus and its pregnancy benefiting nutrients (infographic)

Get high-quality PDF version by clicking below.

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Key Takeaways

Hummus is a safe and nutritious addition to the pregnancy diet.
It is a rich source of folate, calcium, carbohydrates, and fiber that are essential for a healthy pregnancy.
Pregnant women should prefer homemade hummus over store-bought hummus to avoid the risk of bacterial infections.
The ideal intake quantity of hummus during pregnancy is one to two tablespoons per day.
The sauce can be consumed with bread, salads, vegetable sticks, and other snacks.

References:

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