This oil free hummus for weight loss and insulin resistance is loaded with iron, vitamin B6, vitamin C, calcium, magnesium, and fiber, making this a go-to staple food for any healthy meal plan but specifically those struggling with regulating blood sugar levels or excess weight.
Most store-bought hummus contains inflammatory GMO seed oils such as canola or soybean oil that are high in calories yet nutrient deficient. Making hummus without oil is one of my favorite ways to meal prep for the week.
Hummus is so versatile; I love adding a dollop to my salads, sandwiches, wraps, or as a veggie tray dip. This healthy snack can be flavored by adding fresh herbs, spices, or roasted root vegetables.
Benefits of this oil-free hummus recipe for weight loss and insulin resistance
Preparing this oil-free hummus recipe in a high-speed blender is the sure way to a creamy hummus. You won’t miss the oil and can reap all the benefits of a high-fiber, high-protein hummus for weight loss without the added calories.
In the book “Mastering Diabetes,” Cyrus Khambatta, Ph.D., and Robby Barbaro, MPH, have successfully demonstrated that high-fat diets (specifically saturated fats) increase insulin resistance. A low-fat, whole-food, plant-based diet is what will get your insulin resistance under control.
Contrary to what most believe, in “Mastering Diabetes,” they debunk the high-fat diet. It may seem like a good idea to eliminate most carbohydrates (because they turn into glucose in the body) therefore limiting glucose in the blood. Still, the outcome only presents short-term results and actually makes insulin resistance worse in the long run.
Fats found in animal products and processed oils are listed as red-light foods in the Mastering Diabetes book. They recommend a low-fat diet to reverse insulin resistance as they discovered that fats increased their insulin resistance. Oil is listed as a red light food as it is the most refined, calorie-dense food in the grocery store.
Chickpeas (the main ingredient in this fresh hummus) contain 35g of dietary fiber per cup. Meals high in fiber are crucial for those struggling with excess weight and insulin resistance.
When you have insulin resistance, your cells have stopped responding to the insulin produced by your pancreas. The body uses the hormone insulin to metabolize glucose, and its production is triggered when glucose is released into the bloodstream.
Every time you ingest food, and it is converted into glucose, blood sugar goes up, and more insulin is produced to help get glucose inside the cell. When the cells have stopped responding to insulin, the pancreas continues to produce insulin in an effort to lower blood sugar levels. When insulin isn’t used effectively, glucose doesn’t make it to the cells, thus leaving the cells starving for energy and you feeling fatigued.
High insulin levels also inhibit weight loss as insulin tells your body to store fat and not burn fat. The best way to reverse insulin resistance for weight loss is to eat a low-fat, plant-based diet full of legumes such as chickpeas. Avoid high amounts of saturated fats and processed oils in most store-bought hummus.
Research shows that consuming fiber helps stabilize glucose levels by slowing glucose absorption into the bloodstream. Because the body doesn’t need insulin to digest fiber, eating fiber at every meal is essential. Plant-based whole-food carbohydrates such as chickpeas that are full of fiber are among the best foods for weight loss and reversing insulin resistance.
Fiber also promotes a feeling of being full, therefore reducing your appetite so that you don’t consume as much food at meal times. Excess body fat and diets high in saturated fats contribute to the development of insulin resistance.
It is vital to replace highly processed foods and simple carbohydrates (such as white rice, cereal, and pasta that contribute to blood sugar spikes) with high-fiber foods, complex healthy carbohydrates, and plant-based proteins. Whole foods that digest slower will leave you feeling satiated longer and regulate blood sugar levels.
Small changes can make big impacts
Look at your current diet and make some simple swaps, such as replacing store-bought hummus (full of highly processed and calorie-dense oil that worsens insulin resistance) with this homemade oil-free hummus instead. The hummus for weight loss takes 10 minutes to throw together and will last 5-7 days stored in an air-tight container in the fridge.
If you take a step back and re-evaluate your daily diet, there are many effortless ways you can upgrade the foods you are eating to benefit your nutritional needs without making it complicated! Always check the nutritional information label on all packaged items before you purchase. You will be shocked to see how many products contain highly processed GMO seed oils marketed as health foods!
How to make this oil-free hummus recipe
This healthy hummus without oil is one of my favorite recipes; it contains a handful of simple ingredients but is a staple food.
Add the following ingredients to a high-speed blender;
- 2 Garlic cloves roasted
- 1 15 oz can of chickpeas (aka. garbanzo beans) – or alternately 2 cups of cooked chickpeas – reserve the cooking liquid or juice from the can (aquafaba)
- 4 TBSP Oil-free Tahini (ground sesame seeds)
- 1/2 cup aquafaba (chickpea cooking liquid)
- 1/4 cup Lemon juice
- 1 tsp vegetable stock cube
- 1 tsp cumin
Blend up until you achieve a smooth, creamy consistency, and you will be left with a beautiful thick hummus.
Additional tips and substitutions for this oil free hummus recipe
Enjoy this oil free hummus dip with raw veggies like carrots, bell peppers, cucumber, or celery sticks. This recipe yields a great classic hummus with basic ingredients, but get creative with the flavor profile and add fresh parsley, dill, black pepper, smoked paprika, chives, or any herb and spice you desire!
Roasted vegetables such as beet, red bell pepper, sweet potato, or cauliflower can make a great addition and add additional creaminess to this healthy hummus for weight loss.
Making the best oil-free hummus is all about the flavor of the additional spices. Cumin is a classic hummus spice that tastes great with other herbs. I have also tried adding roasted onions and chives to this recipe for a savory oil-free hummus! I promise you won’t miss those cheap refined oils in commercial hummus once you make this creamy oil free hummus.
You will need a high-powered blender or food processor to make this hummus. I used my Vitamix blender, which was so easy to make the hummus. Measure all the ingredients into the blender but be sure to start blending on low. Slowly turn the speed up to medium, then blend until your desired consistency is reached.
I used roasted garlic in this recipe which yields a smoother flavor without the garlic bite, but if you love raw garlic, by all means, use that instead. Roast the garlic in the oven or in an air fryer, where it will only take 5 minutes. An air fryer has been one of my favorite kitchen purchases for frying with minimal to no oil, and it is super fast!
A tsp of vegetable stock from a cube contains salt and extra flavor to season this hummus. You can also season with additional sea salt to taste or substitute with half a tsp of salt.
Oil free hummus is a versatile dip that can be added to a homemade macro bowl, layered into a sandwich or wrap, or enjoyed with grain-free tortilla chips! Enjoy this hummus dip with raw veggies like carrots, bell peppers, cucumber, or celery sticks which is one of the best ways to eat hummus for weight loss.
For more delicious hummus recipes, check out this roasted red pepper hummus!
Oil Free Hummus – Low Fat & Vegan
Equipment
- 1 High speed blender
- 1 air fryer
Ingredients
- 1 15 oz can chickpeas
- 2 cloves roasted garlic
- ½ cup aquafaba
- ¼ cup fresh lemon juice
- 1 tsp vegetable stock cube
- 1 tsp cumin
- 4 tbsp tahini
Instructions
- Roast garlic in an air fryer for 5 minutes or in your oven
- Measure all ingredints into a blender then blend on low before increasing to a high speed. Keep blending until you reach a smoothe and creamy consistency.
- Season with any additional herbs or salt to taste before storing in an air tight container in the fridge.
References:
“insulin resistance”
https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance
“The low fat diet for diabetes”
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