When it comes to diabetes, diet plays a crucial role. But unfortunately, often we tend to pay more attention toward foods that people should avoid rather than emphasising the nutrient-rich options that can be enjoyed.
One such underrated yet highly beneficial food is hummus. This flavourful dip, made with chickpeas, sesame seeds, and olive oil, offers various benefits while also supporting stable blood sugar levels. To understand the advantages of hummus in detail, OnlyMyHealth interacted with an expert.
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Is Hummus A Healthy Food Choice For Diabetes?
Dr Chhavi Goyal Mehra, Chief Medical Officer, sugar.fit, says, “Hummus, especially if made at home, can be a healthy choice for people with diabetes as it is made with chickpeas, sesame seeds, and olive oil, which make it a great source of fibre, healthy fats, and protein.”
Breaking down the role of each ingredient, she explains, “Hummus contains chickpeas, which are a good source of protein and dietary fibre, making it good for balanced blood sugars and improving gut health. Sesame seeds contain healthy fats and are a good source of calcium as well, whereas olive oil is abundant in unsaturated fats and is great for heart health.”
She adds that the combination of these nutrients can work wonders for people with diabetes if consumed in moderation.
According to a 2023 meta-analysis of 12 studies published in the journal Nutrient, chickpeas, a key ingredient in hummus, were more effective than potatoes or wheat in lowering blood sugar levels. This was likely due to chickpeas’ high fibre, protein content, and low starch digestibility, the researchers noted.
As per Dr Chhavi, homemade hummus is best for people with diabetes, as store-bought hummus may contain added sugars and refined oils.
How Can Diabetes Patients Incorporate Hummus In Their Diet?
“Hummus consumed in moderation and combined with veggies, whole grains, and proteins helps to reduce blood sugar spikes,” says the doctor.
She shares, “Hummus can be paired with veggies or can be used as a spread for sandwiches and wraps and even as a part of certain salad dressings.”
Also Read: What Does An Ideal Breakfast Look Like For Diabetics: Foods To Eat And Avoid
How To Make Healthy Hummus At Home?
Chickpeas, olive oil, and sesame seeds are key ingredients in hummus. To make healthy hummus at home, start by combining cooked chickpeas, tahini (sesame seed paste), olive oil, lemon juice, and garlic in a food processor. Blend until smooth, adding water as needed for desired consistency. For a healthier twist, you can add fresh herbs like parsley or mint or roasted vegetables like red pepper. Serve with whole-grain pita bread or fresh vegetables for a nutritious and delicious snack.
Conclusion
If you’re someone with diabetes or know someone who has diabetes, hummus may be a great food option to incorporate in your diet. It is rich in protein, healthy fats, and fibre, which also help maintain overall health and wellness. However, moderation is key, and pairing hummus with healthy foods is crucial for maximum effectiveness. If you have any doubts about the same, always consult your doctor for personalised guidance.