You'll get more protein and fiber for half the calories you would from mayonnaise. Hummus adds 1 gram of fat to your lunch box, compared to 5 grams for regular mayo.
Hummus is smooth, creamy and often lemony—which means it can be a good mayo substitute. (It's also easy to make from scratch!) Use hummus as a sub for mayo in sandwiches, or use in combination with another ingredient in dressings and salads.
Avocado. Thanks to their content of heart-healthy fats, avocados can be a great alternative to mayonnaise in salads and sandwiches. Avocados are rich in a variety of nutrients, including fiber, copper, folate, and vitamin E.
Despite the misconception that hummus is fattening, traditionally-made hummus is a wholesome food made with chickpeas and containing olive oil – a heart-healthy unsaturated fat. Hummus is a nutrient-packed food that can help you manage your weight, when it's eaten in moderation as part of a healthy eating pattern .
Greek yogurt works as a mayo substitute for tuna, chicken, egg, pasta, or potato salad too. You can swap out all the mayo if you're ready for a big change or start with halfsies and take it slow. You can even use it as a mayo substitute for baking.
Avocado also contains half the fat (4.5g to 9g) and is cholesterol free. To substitute an avocado for mayonnaise, cut a ripe avocado into cubes then mash it well using a fork or the back of a spoon. Then, use anywhere you would mayo! Try it with tuna sandwiches and potato salad.
The only problem with hummus is the calories! Olive oil is calorie rich, instantly making this a dish where portion size matters! The addition of other ingredients to create different types of flavored hummus can sometimes increase calorie levels further still.
Fortunately for us all, most hummus contains little to no sugar. Whew! In fact, hummus is often recommended for low- or no-sugar diets—since aside from skimping on sweeteners, it packs a heavy dose of vitamins and minerals, protein, complex carbohydrates, heart-healthy fats, and fiber.
Hummus is a truly nutritious snack that is good to include in your daily diet in moderation and when combined with a diverse range of food. Hummus can be a part of the daily diet if consumed in moderation, and the rest of the diet contains a diverse range of foods.
Nutrition Lowdown
There's no doubt that mayonnaise is brimming with fat. One cup contains 1440 calories, 160 grams of fat and 24 grams of saturated fat. It's an excellent source of vitamins E and K, but it also contains almost 50 percent of your daily recommended amount of sodium.
Mayo is full of saturated fat and tacks on a significant amount of calories (especially if you like your salad extra creamy).
However, in both the cases, mayonnaise is high on calories. Hence, it is always advised to keep a check on the quantity of mayonnaise consumed. Especially, if you trying to lose weight then mayonnaise based delicacies can ruin your efforts to lose weight.
Hummus, with its chickpea base, wins with certain nutrients, like protein, zinc, and iron, while guacamole helps avocado fans slim down with fewer calories and carbs, heart-healthy fats, and potassium.
Summary of differences between Hummus and Mayonnaise
Mayonnaise has less Copper, Manganese, Iron, Fiber, Phosphorus, Folate, Magnesium, Zinc, and Vitamin B6 than Hummus. Hummus covers your daily need of Copper 56% more than Mayonnaise. Hummus has 10000000 times more Fiber than Mayonnaise.
Is Hummus Healthy? Yes, hummus is healthy enjoyed in moderation. Hummus is rich in nutrients, and research shows that people who regularly eat chickpeas tend to have higher intakes of fiber, polyunsaturated fatty acids, vitamins and minerals.
A common question we hear is, “how many carbs in hummus?” Much like the healthy fat it contains, the carbs in hummus are complex carbs that are an important part of a well-balanced diet. Complex carbohydrates take longer to digest – this means they don't spike your blood sugar like processed carbs do.
“A pot of shop bought hummus would be considered a processed food, but if the ingredients are minimally processed whole foods, then these foods can be a boon to a busy family,” she says. “But it is straying further away from its natural form when additives, preservatives, flavourings, colours and sugars are added.
Hummus is a great source of fiber and protein, which may promote weight loss. Surveys have shown that people who consume chickpeas or hummus regularly are less likely to be obese, plus have a lower BMI and smaller waist circumference.
It's not a superfood, but a two-tablespoon serving or even a quarter cup won't wreck your diet or your insides.
You could gain weight if you overdo it.
"While hummus is healthy, it still contains olive oil and often contains tahini, which is essentially sesame seed butter. Too much of any of that is going to rack up calories."
Mayonnaise has very little natural nutrition in it; if you look at the nutrition label you'll usually see a bunch of 0's until it comes to fat, cholesterol, sodium and carbs. Avocado, on the other hand, is sodium-free and has nutrients and vitamins like fiber, folate and vitamins C, K and B6.
Chia seeds
"Avocados are high-fat, high-fiber foods. If you're looking for a food swap with similar nutritional values, your best option are chia seeds," Carr says. "Similar to avocados, chia seeds have inflammatory fighting omega-3 fats, and they happen to be one of the most fiber-rich foods.
Avocado oil mayonnaise is rich in monounsaturated fats, which are heart-healthy and anti-inflammatory—in contrast to the inflammatory oils used in most mayos.