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Hummus, a popular Middle Eastern dip made from chickpeas, tahini, olive oil, lemon juice, and garlic, is often considered a healthy snack option. For individuals with diabetes, choosing snacks that help maintain blood sugar levels is important. This article explores whether hummus is suitable for diabetics and offers tips on portion control and nutrition.
Nutritional Profile of Hummus
Hummus contains healthy fats, protein, and fiber, which can help stabilize blood sugar levels. However, it also has calories and carbohydrates that need to be monitored. A typical serving size of hummus is about two tablespoons, providing approximately 70 calories, 2 grams of protein, 3 grams of fiber, and 4 grams of carbohydrates.
Benefits for Diabetics
Due to its fiber and healthy fat content, hummus can promote satiety and help control blood sugar spikes. The fiber slows digestion, leading to a gradual release of glucose into the bloodstream. Additionally, the healthy fats may support heart health, which is important for diabetics.
Portion Control Tips
Managing portion sizes is crucial when including hummus in a diabetic diet. Consuming too much can lead to increased carbohydrate intake. Use measuring spoons to serve small portions and pair hummus with non-starchy vegetables like carrots, cucumbers, or bell peppers to keep carbohydrate intake low.
Additional Nutritional Tips
- Choose hummus with minimal added sugars or preservatives.
- Opt for homemade hummus to control ingredients and sodium levels.
- Pair hummus with high-fiber vegetables for a balanced snack.
- Limit intake to 2-3 tablespoons per serving.