Glycemic Index of Hummus and Healthy Diabetes Snacks

Understanding the Glycemic Index of Hummus

For people with diabetes, controlling blood sugar levels is crucial for maintaining health. The glycemic index is a tool that can help guide food choices to help keep blood glucose levels stable. The glycemic index measures how much and how quickly a food raises blood sugar compared to pure glucose. Foods are ranked on a scale of 0 to 100. The lower the number, the slower the food raises blood sugar. Hummus is a nutritious snack or side dish that has a relatively low ranking on the glycemic index.

What is the Glycemic Index of Hummus?

The glycemic index of hummus can vary somewhat depending on specific ingredients, but most types of hummus fall in the low to moderate range. According to Harvard Health Publishing, traditional hummus made from chickpeas, tahini, olive oil, and lemon juice has a glycemic index around 6. This means it has a minimal impact on raising blood sugar. Hummus made with additional ingredients like bread or corn may have a slightly higher glycemic index around 15-30, but is still considered a low glycemic food.

Glycemic Index of Chickpeas

Chickpeas, also known as garbanzo beans, are the main ingredient in hummus. Chickpeas are a complex carb with a low glycemic index and a high fiber content. The glycemic index of canned chickpeas is around 10, while the glycemic index of boiled chickpeas is around 28 to 30. The fiber, protein, and fat content in chickpeas means they do not cause a rapid spike in blood sugar levels compared to simple carbs.

Benefits of Hummus for Diabetes Management

In addition to its low glycemic index, hummus has many other properties that make it a diabetes superfood:

• High in plant-based protein - Protein provides steady energy and helps control hunger and portion sizes.
• High in fiber - Fiber slows digestion and balances blood sugar.
• Contains healthy fats - Fat slows the absorption of carbohydrates.
• Low in simple sugars - Does not contain added sugars.
• Provides nutrients - Packed with vitamins, minerals, and antioxidants.

The protein, fiber, and healthy fats in hummus all work together to create a low glycemic index food that can help control blood sugar spikes.

Tips for Adding Hummus to a Diabetes Diet

Hummus is extremely versatile and makes it easy to add nutrition to snacks and meals. Here are some tips for incorporating hummus into a diabetes diet:

• Use as a dip for raw veggies. Carrot and celery sticks are low glycemic options.
• Spread on sandwiches instead of mayo or butter.
• Blend with olive oil and spices to make a salad dressing.
• Top chicken, fish, or lean meat for added protein.
• Add to grain bowls and Buddha bowls.
• Serve as a side dish instead of bread.
• Mix in beans, cooked veggies, or greens to make a hummus bowl.
• Top whole wheat pita or crackers for an easy snack.
• Spread on sandwiches instead of cheese or meat.

Homemade vs. Store-Bought Hummus

When it comes to the glycemic index, homemade hummus made from pure ingredients has the lowest impact on blood sugar. Some store-bought varieties may contain added sugars, preservatives, and stabilizers that can affect the glycemic index. Read labels and look for hummus made from just chickpeas, tahini, and olive oil for the healthiest choice.

20 Quick & Easy Diabetes-Friendly Snacks

Eating small, frequent snacks can help maintain steady blood sugar levels for people with diabetes. Its important to choose snacks that are high in nutrition and low on the glycemic index. Hummus paired with vegetables or whole grains makes a perfectly portioned diabetes-friendly snack. Here are more quick and easy snacks under 200 calories that can work for diabetes meal plans:

1. Apple Slices with Peanut Butter

Apples offer vitamin C, fiber, and antioxidants, making them a nutrition powerhouse. When paired with protein-rich peanut butter, they make a filling and balanced snack.

2. Greek Yogurt with Berries

Protein-packed Greek yogurt mixed with fiber-filled berries is a nutritious choice that helps control hunger and blood sugar.

3. Veggies and Hummus

Fresh raw vegetables dipped in protein and fiber-rich hummus makes for a healthy combo thats easy to take on-the-go.

4. Cottage Cheese and Fruit

The protein in cottage cheese combined with antioxidants from fresh fruit like pineapple, berries, or melon slows digestion while providing key nutrients.

5. Tuna Salad Lettuce Wraps

Filling lettuce wraps with tuna salad made from olive oil mayo provides diabetes-friendly protein, fiber, and healthy fats.

6. Sheet Pan Veggie Nachos

Pile crispy baked vegetables like zucchini, bell peppers, and butternut squash with black beans for a nacho-like snack bursting with nutrition.

7. Avocado Toast

Avocado, a superfood for people with diabetes, offers heart-healthy fats and fiber when mashed onto whole grain or seeded toast.

8. Trail Mix

Homemade trail mixes with nuts, seeds, dried fruit, and dark chocolate chunks can be portioned out for an energizing snack.

9. Smoothies

Whip up a diabetes-friendly smoothie with Greek yogurt, berries, spinach, and a liquid like almond milk or coconut water.

10. Snap Peas and Cheese

Crunchy snap peas paired with sliced low-fat cheese make for a savory snack thats simple to prepare.

11. Whole Grain Crackers and Nut Butter

Look for crackers made from 100% whole grains and top with peanut, almond, or cashew butter for added staying power.

12. Chia Seed Pudding

Chia seeds create a satisfying pudding when mixed with milk and refrigerated overnight add fruit like raspberries for a nutrition and fiber boost.

13. Sliced Bell Pepper and Turkey Roll-Ups

Roll up nitrate-free turkey breast and slice bell peppers for a snack thats customizable with hummus or mustard.

14. No-Bake Energy Bites

Make no-bake energy bites from oats, nut butter, and ground flaxseed for a grab-and-go snack with sustained energy.

15. Cottage Cheese and Flaxseed Wrap

Wrap crunchy flaxseeds and berries or sliced almonds in a whole grain or lettuce leaf for a savory and satisfying bite.

16. Edamame Hummus Cups

Fill celery stalks with edamame-based hummus for a snack with 10 grams of plant-based protein per serving.

17. Tuna and Crackers

Keep tuna pouches and whole grain crackers on hand for when you need protein fast.

18. Peanut Butter Celery Sticks

Smear celery stalks with protein and fiber-packed peanut butter for a simple anytime snack.

19. Microwave Egg Muffin

Make an egg "muffin" in the microwave with egg whites, veggies, and a sprinkle of cheese for a quick high protein option.

20. Cinnamon Roasted Chickpeas

Roasted chickpeas tossed in cinnamon make for a crispy, crunchy snack with staying power thanks to their protein and fiber.

Tips for Balancing Meals and Snacks with Diabetes

Eating consistently timed meals and snacks can promote optimal blood sugar control for people with diabetes. Keep these tips in mind when planning what and when to eat:

• Aim for three moderate meals and two to three snacks spaced evenly throughout the day.
• Combine carbs from grains, fruits, or milk with protein from beans, nuts, eggs, or meat at meals.
• Choose snacks that are high in fiber and protein like hummus and veggies or Greek yogurt.
• Read nutrition labels and look for snacks under 200 calories with no added sugars.
• Pack snacks when on-the-go to avoid impulsive low-nutrition choices.
• Time carb intake around activity to balance blood sugar.
• Drink water before and during snacks to prevent overeating.

Incorporating nutritious snacks into your day can be an effective strategy for managing diabetes. Hummus, fruits and vegetables, nuts, protein-rich foods, and whole grain options all offer nutrition for keeping blood sugar steady.

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.