Hummus Glycemic Index, Nutrition Facts

Hummus is a popular Middle Eastern spread made primarily from chickpeas, tahini, lemon juice, and garlic. It's not only delicious but also a nutritious option for many, including individuals with diabetes. The key appeal of hummus for diabetics is its low glycemic load and its nutrient-rich content.

Glycemic Load (GL): Approximately 6 per 100g, which is considered low.

Serving Size: 2 tablespoons (about 30g)

Calories: Around 70 calories per 2 tablespoon serving

Carbohydrates: 4g per serving

Protein: 2g per serving

Fat: 5g per serving

 
Benefits for Diabetics
 

• Low Glycemic Load: The low GL implies that hummus has a minimal impact on blood sugar levels when consumed in moderate amounts.
• Fiber-Rich: Chickpeas are high in dietary fiber, which helps in regulating blood sugar levels and enhancing digestive health.
• Protein Content: Offers plant-based protein, which can assist in balanced blood sugar levels and keeps you fuller longer.
• Healthy Fats: Contains healthy fats from tahini and olive oil which are crucial for heart health and provide a satiating effect.

 
Serving Suggestions
 

• Pair hummus with raw vegetables like carrots, cucumbers, or bell peppers for a low-carb, fiber-rich snack.
• Use as a sandwich spread or salad dressing alternative for added flavor and nutrition.
• Enjoy in moderation, as part of a balanced diet, to maintain stable blood sugar levels.

 
Notes
 

• When purchasing hummus from the store, be sure to check for added sugars or high sodium content to ensure it remains a healthy choice.
• Homemade hummus allows control over ingredients, making it easy to adjust flavors and nutritional content to suit individual dietary needs.

Hummus, a spread made from chickpeas, tahini, lemon juice, and garlic, is nutritious and suitable for managing blood sugar levels. It's particularly beneficial for those with diabetes due to its nutrient profile and low glycemic impact.

Glycemic Load (GL): Approximately 6 per 100g, signifying low impact on blood sugar.

Serving Size: 2 tablespoons (roughly 30g)

Calories: About 70 calories per serving

Carbohydrates: Contains 4g of carbs per serving

Protein: 2g of plant-based protein per serving

Fat: Provides 5g of healthy fats per serving

 
Benefits for Diabetics
 

• Low Glycemic Load: Minimal impact on blood sugar when consumed moderately.
• Fiber-Rich: High dietary fiber content aids in blood sugar regulation and digestive health.
• Protein Content: Plant-based protein aids in maintaining blood sugar balance and satiety.
• Healthy Fats: Tahini and olive oil provide heart-healthy fats that also satiate.

 
Serving Suggestions
 

• Pair with raw veggies for a low-carb, fiber-rich snack.
• Use as sandwich spread or salad dressing for flavor and nutrition.
• Consume in moderation for stable blood sugar levels.

 
Notes
 

• Check store-bought hummus for added sugars or high sodium.
• Homemade hummus allows ingredient control for personal dietary needs.

Hummus is a popular Middle Eastern spread made from chickpeas, tahini, lemon juice, and garlic. It is flavorful and often considered healthy, but you might wonder about its carbohydrate content.

 
Carbohydrate Content:
 

• A standard serving is typically 2 tablespoons (about 30g).
• Carbohydrates: Roughly 4g per serving.

 
Understanding Its Nutritional Value:
 

• The carbs in hummus mainly come from chickpeas, which also offer fiber.
• Fiber Content: Good source of dietary fiber, reducing net carb impact.
• Protein: Contains approximately 2g per serving, aiding in satiety.
• Healthy Fats: Comes from tahini and olive oil, beneficial for heart health.

 
Dietary Considerations:
 

• Due to its low glycemic load, it has a minimal impact on blood sugar levels.
• Suitable for low-carb diets when consumed in moderation.
• Best paired with vegetables for an added fiber boost.

 
Tips:
 

• Check store-bought versions for added sugars.
• Making hummus at home allows control over ingredients.

Hummus can be a healthy choice for people with diabetes as it contains nutrients that may help manage blood sugar levels. It's made primarily from chickpeas and other ingredients that are typically beneficial for a balanced diet.

Nutritional Highlights:

• Glycemic Load (GL): Approximately 6 per 100g, indicating a low glycemic impact.
• Calories: About 70 calories per 2 tablespoon serving.
• Protein: 2g per serving - contributes to feeling full.
• Carbohydrates: 4g per serving - moderate and manageable.
• Fat: 5g per serving, primarily from healthy sources.

 
Benefits for Diabetics
 

• Low Glycemic Load: Minimizes spikes in blood sugar levels when eaten in moderation.
• High in Fiber: Dietary fiber from chickpeas supports blood sugar control and digestive health.
• Contains Protein: Plant-based protein aids in stabilizing blood sugar and satiety.
• Sources of Healthy Fats: Tahini and olive oil contribute to heart health and satiety.

 
Serving Suggestions
 

• Enjoy with raw vegetables, such as carrots or cucumbers, for a low-carb snack.
• Use as a nutritious alternative to spreads in sandwiches or wraps.
• Incorporate into meals in moderation to keep blood sugar stable.

 
Notes
 

• Choose store-bought options with no added sugars or high sodium.
• Homemade hummus can be customized for better control over ingredients.