Hummus is a must-have appetizer for any healthy spread, but you might not know that this dip supports healthy weight loss. If you're trying to shed a few pounds, here's why you should always keep some hummus handy.

It can suppress your appetite: There's good reason nutritionist Julie Upton is such a big fan of legumes like chickpeas when it comes to weight loss. In one study, people who ate about one cup (5.5 ounces) of legumes felt 31 percent fuller [1] than those who didn't eat them. Adding chickpea-filled hummus to your diet can help curb cravings and keep you satisfied for longer.

It's high in protein and fiber: Hummus is an solid source of protein and fiber, and it's an amazing weight-loss snack for that reason. One-fourth cup of hummus is just over 100 calories and offers three grams of protein [2] and 10 percent of your daily recommended fiber. Amping up your protein and fiber intake supports healthy weight loss and keeps your digestion regular.

It's a smarter sandwich spread: If you crave the creaminess of mayo but want to cut back on calories and fat, sub in a spread of hummus. It will offer the texture you love with a serious nutritional punch. Even better, try this veggie sandwich [3] that stars the spread.

You can easily buy a tub at the store or whip up one of these creative hummus variations at home:

• Sweet Potato Hummus [4]
• Coconut Curry Hummus [5]
• Spicy Black Bean Hummus [6]