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Diabetes-Friendly Hummus Recipe: A Delicious and Healthy Snack

by IBD Medical on September 30, 2024

diabetes healthy recipe food snack hummus meal delicious yum

This is a great healthy snack ideal for managing blood sugar levels, perfect to pair with vegetable sticks or pita bread! Hummus, a low GI food, is an excellent choice for those looking to maintain stable glucose levels. It’s an easy snack to prepare and store in the fridge. Rich in soluble fiber and healthy fats, hummus supports balanced blood sugar and overall health.

Preparation Time: 15 minutes

Difficulty: Easy

Serves: 4

Nutritions:

  • Calories: Approx. 70 kcal
  • Protein: Approx. 3g
  • Carbohydrates: Approx. 7g
    • Dietary Fiber: Approx. 2g
    • Sugars: Approx. 1g
  • Fat: Approx. 4g
    • Saturated Fat: Approx. 0.5g
    • Monounsaturated Fat: Approx. 2g
    • Polyunsaturated Fat: Approx. 1g
    • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: Approx. 30mg
  • Potassium: Approx. 90mg
  • Calcium: Approx. 20mg
  • Iron: Approx. 1mg
  • Magnesium: Approx. 12mg
  • Vitamin C: Approx. 3mg
  • Vitamin E: Approx. 0.2mg

Ingredients:

  • 1 cup dried chickpeas
  • 1 clove garlic
  • 3 tablespoons lemon juice
  • 1 tablespoon tahini

Method:

  1. You’ll either need to pressure cook, boil or soak and peel them to prepare the chickpeas. 
  2. Puree the chickpeas on their own in the food processor until they become powder-like.
  3. Add the remaining ingredients and process together, running the machine for 4-5 minutes until the mixture is smooth and creamy.
  4. You may need to stop the food processor from time to time to scrape down the sides. If the hummus is looking grainy, add an ice cube or two in there, which helps to smoothen out the mixture. 
  5. Taste and adjust!
  6. Serve with fresh veggie sticks or pita bread

Nutrition Info:

Per Serve: 958.8 kJ, carbohydrates 31.2g, total fat 6.85g (sat. fat 0.8g), fibre 9.7g, sodium 17.5mg

Benefits of these ingredients:

---

  1. Chickpeas:
    • Low Glycemic Index: Chickpeas have a low glycemic index, which means they have a minimal impact on blood sugar levels.
    • High Fiber: They are rich in dietary fiber, which helps slow the absorption of carbohydrates and supports stable blood glucose levels.
    • Protein: Chickpeas provide a good source of plant-based protein, which can help manage hunger and maintain muscle mass.
  2. Garlic:
    • Blood Sugar Regulation: Garlic has compounds that may help improve insulin sensitivity and lower blood sugar levels.
    • Anti-inflammatory Properties: The anti-inflammatory effects of garlic can help reduce the risk of complications related to diabetes.
    • Heart Health: Garlic supports heart health by improving blood circulation and reducing blood pressure, which is beneficial for individuals with diabetes who are at higher risk for cardiovascular issues.
  3. Lemons:
    • Low Glycemic Index: Lemons have a low glycemic index and can help reduce the glycemic impact of meals.
    • Vitamin C: Rich in vitamin C, lemons support immune function and overall health, which is crucial for individuals with diabetes.
    • Blood Sugar Control: The citric acid in lemons may help manage blood glucose levels and improve insulin sensitivity.
  4. Tahini:
    • Healthy Fats: Tahini is high in monounsaturated and polyunsaturated fats, which can help improve insulin sensitivity and support heart health.
    • Fiber: It contains dietary fiber, which helps with blood sugar control by slowing carbohydrate absorption.
    • Minerals: Tahini is rich in minerals like magnesium and calcium, which are important for overall metabolic health and can help regulate blood sugar levels.
 

If you liked this post, check out more articles that could help you with nutrition

A Guide to Eating Well with Diabetes

Dinner Tips for the Festive Season

Eating Tips to Help you be Mindful

Hypoglycemia during sleep time | Type 1 & 2 Diabetes | Glucotabs | CGM

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