How to Choose the Best Hummus for Diabetes Nutrition and Blood Sugar Control

Choosing the Best Hummus for Diabetics

Hummus makes a nutritious snack or dip for people with diabetes. It provides protein, fiber, and nutrients like iron, zinc, and magnesium. However, not all store-bought hummus is created equal when it comes to diabetes-friendly nutrition.

Certain ingredients and preparation methods can affect the carbohydrate, fat, and sodium content. When selecting pre-made hummus, there are several factors diabetics should consider for the healthiest options.

Focus on Ingredients

Reading the ingredient list is key for identifying the best hummus for diabetes management. Here are some things to look for:

• Chickpeas as first ingredient - Provides fiber to help control blood sugar.
• Little added sugar - Limits effect on blood glucose levels.
• No artificial flavors/preservatives - Minimizes potentially harmful additives.
• Extra virgin olive oil - Contains healthy monounsaturated fats.
• Whole food ingredients - Means no artificial sweeteners or thickeners.

Seek Out Lower Fat Versions

Traditional hummus recipes call for tahini, a sesame seed paste that adds creaminess along with a hefty dose of fat and calories. Low-fat or light hummus options use less tahini, substituting in Greek yogurt or sesame seeds to maintain texture.

For people with diabetes, limiting fat intake helps control weight and heart disease risk factors. So opting for reduced fat hummus is smart.

Watch Out for Added Sugars

Plain hummus has natural sugars from the chickpeas and tahini. But many flavored varieties sneak in unnecessary added sugars that can spike blood glucose.

Check labels and choose options without added sugars, especially sucrose, high fructose corn syrup, honey, and agave. Limit flavored hummus to occasional treats.

Pay Attention to Carbs

The carbohydrate content varies significantly between brands and flavors. Regular hummus typically has around 5-7g net carbs per 2 tablespoon serving.

Some lower carb options use fewer chickpeas, reducing carbs to just 2-3g. This lets diabetics enjoy a larger portion for the same carb impact.

Watch Sodium Content

Hummus requires salt for flavor. But excess sodium can increase blood pressure and cause fluid retention, two concerns for people with diabetes.

Compare brands and choose lower sodium options when possible, ideally with less than 150mg per serving.

The 7 Best Store-Bought Hummus Options for Diabetics

With so many hummus products available, which are truly the best choices for people with diabetes? Here are 7 nutritious, diabetes-friendly store-bought hummus brands and products to enjoy.

1. Cava Classic Hummus

Cava's classic hummus has just 4g net carbs and 2.5g fat per 2 tablespoon serving. It's made with chickpeas, tahini, olive oil, and sea salt.

2. Hope Classic Hummus

This all-natural hummus contains no preservatives or artificial flavors. A 2 tablespoon serving delivers 3g net carbs and 4g of protein.

3. Sabra Classic Hummus

Sabra uses cold-pressed olive oil for added flavor. Expect 5g net carbs and 2.5g fat per serving along with no added sugars.

4. Tribe Classic Hummus

With measly 2.5g net carbs and just 60mg sodium per serving, Tribe's classic flavor is keto and diabetic-friendly.

5. Yumi Organic Hummus

Certified USDA organic, Yumi uses minimal ingredients. It has 5g net carbs and 3.5g fat per serving.

6. Cedar's Classic Hummus

Cedar's sneaks in some pine nuts for extra nutrition. A 2 tablespoon serving has 4g net carbs and 3g fat.

7. Trader Joe's Low Fat Hummus

This hummus substitutes Greek yogurt and sesame seeds to reduce fat to just 1.5g per serving while maintaining creaminess.

Tips for Choosing the Healthiest Hummus

Beyond the nutrition label, here are some other tips for selecting the best and healthiest hummus options when shopping with diabetes in mind:

Check the Expiration Date

Always choose hummus with the furthest away expiration or best by date. This ensures freshness and reduces risk of any mold development.

Inspect Consistency

Quality hummus should be very smooth and creamy. Avoid any with a thin, watery texture or oil separation, which indicates older or poorly made hummus.

Refrigerate Promptly

Make sure to get store-bought hummus into the refrigerator promptly after purchasing. The cool temperature maintains freshness and prevents spoilage.

Give it a Sniff

Hummus should have an earthy, nutty scent from the chickpeas, tahini, and olive oil. Pass on any with an off-putting or sour smell.

Watch Out for Mold

Inspect hummus closely before enjoying. Small spots of green or white mold can develop on the surface over time. This makes the product unsafe for consumption.

Check Company Reviews

Research hummus brands online to see what other buyers say. Reputable companies consistently receive positive reviews on flavor and freshness.

Talk to Your Dietitian

Ask your diabetes care team for hummus recommendations. They can suggest nutritious store-bought brands that fit with your diet plan.

Healthy Serving Tips for Hummus

In addition to choosing the healthiest hummus options, proper serving methods also help manage diabetes:

Pair with Non-Starchy Vegetables

Enjoy hummus with fresh veggie sticks, like carrots, bell peppers, cucumbers, or broccoli, for added nutrition without spiking blood sugar.

Use as a Sandwich Spread

Top turkey sandwiches with a tablespoon of hummus instead of mayo or butter for a diabetes-friendly flavor boost.

Go Easy on Pita Chips

While whole grain pita makes a tasty pairing, limit portions since the carbs add up quickly. Stick to a few small chips.

Load Up Your Salad

Drizzle hummus over a bed of leafy greens, tomatoes, onions, and healthy fats like avocado for a filling, nutrient-packed salad.

Make Veggie Hummus Wraps

Spread hummus on a whole wheat tortilla, top with veggies, and roll it up for a quick, balanced meal.

Top Off Omelets

Add a dollop of hummus to your morning omelet or egg white scramble for a protein and fiber boost.

Mix with Whole Grains

Stir a few tablespoons of hummus into cooked quinoa, brown rice, or farro for extra flavor and nutrition.

Enjoy as a Cooking Ingredient

Incorporate hummus into sauces, marinades, dressings, or baked goods for a nutrition upgrade.

Make Your Own Healthy Hummus

For complete control over nutrition and ingredients, diabetics can also easily make wholesome homemade hummus. Some healthy tips:

Boost Fiber with Extra Chickpeas

Use 3-4 cups of cooked chickpeas for a fiber punch. Rinse and drain them well beforehand.

Limit Oil

Cut back on fat by using just 1-2 tablespoons of extra virgin olive oil.

Use Low-Fat Tahini

Regular tahini adds plenty of fat. Opt for low-fat versions instead.

Season with Spices

Flavor with garlic powder, cumin, paprika, or cinnamon instead of salt. Go easy on any dried herbs.

Substitute Greek Yogurt

For a creamy texture with less fat, use 2-3 tablespoons of nonfat Greek yogurt.

Boost Protein with Beans

Add 1/4 cup of white beans or edamame and an extra tablespoon of olive oil when blending for more staying power.

Skip the Preservatives

Avoid unnecessary preservatives by making only what you can eat within a week and storing in the fridge.

The Bottom Line

With the right brand and preparation methods, hummus can be a nutritious addition to a diabetes diet. Seek out options with whole food ingredients, plenty of chickpeas, and minimal added sugars.

Pair hummus with non-starchy veggies and whole grains instead of carb-heavy crackers or chips. And consider making your own ultra-healthy versions at home.

By choosing diabetes-friendly hummus, you can enjoy the creamy flavor and nutritional benefits while maintaining good blood sugar control.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.