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Hummus, guacamole, and packaged vegetable spreads: which are the healthiest
Nutrition
Made with vegetables and fruits, vegetable spreads can be healthy options, but not all those that are packaged are, according to a study by the OCU
When we think of a healthy snack, both hummus and guacamole immediately come to mind. They are easy to prepare and allow all kinds of variants and versions, but when we talk about packaged products, it is advisable to choose well so as not to be bullied.
The nutritional study of 79 vegetable spreads (hummus, guacamoles and other creams based on eggplant, lentils, radish, escalivada …) published in the latest issue of the OCU Salud magazine reveals that, although in general they are healthy products, its composition is not always ideal. Thus, some may include unhealthy fats and added sugars, salt in high quantity and possible additives (especially preservatives, antioxidants, acidity regulators and even gums as thickeners) that make them less healthy than those that are prepared at home following the traditional recipes.
Hummus: check the percentage of chickpeas
Chickpea, its main ingredient, is usually accompanied by tahini paste, lemon and spices, although it is not uncommon to find less conventional ingredients such as pepper, olives or almonds. The fact is that most of the 46 products analyzed have a good nutritional contribution and obtain an A or B rating on Nutriscore. The rest, with a C (a simple acceptable), usually penalizes an excessive contribution of salt or a poor percentage of chickpeas, which reduces their fiber content. Their prices are very different and vary between 4 and 34 euros / kg. Among those that obtain the best results, Carrefour’s classic chickpea hummus stands out (€ 3,95 / kg) for its excellent value for money.
Guacamole: how much avocado does it contain?
The 15 guacamole products analyzed by the OCU contain no less than 90% avocado, in many cases accompanied by other ingredients such as finely cut onion, tomato or coriander. They all have a good nutritional profile, so they get a good grade, an A or a B on Nutriscore. In any case, it is worth comparing the amount of additives they incorporate or the amount of fiber on the label. Although where there are more differences is in the price, which varies between 8 and 17 euros.
Vegetable spreads: not everything goes in the mix
Aubergine, lentils, escalivada … and peculiar combinations such as horseradish and apple or papaya and curry. Also guacamole sauces, with a much lower percentage of avocado than the traditional ones.
Collectively, they are the spreads with the least interesting nutritional profile: only 3 of the 18 products have an A on Nutriscore. Among the most widespread problems are its low percentage of vegetables, fruits or legumes, excess salt (11 products exceed 1%), its limited fiber content or the presence of misleading additives, such as colorings: there were them in 7 out of the 18 products analyzed.