How does hummus fit into a diabetes meal plan?
Hummus can be used as a spread on sandwiches and wraps. It can also be used as a dip for pita wedges or fresh vegetables. Dip carrots, celery, or other non-starchy vegetables in hummus for a very healthy and nutritious snack. You can also spread it on whole wheat crackers or whole wheat toast.
Chickpeas, also called garbanzo beans, are the main ingredient used to make hummus. Chickpeas are the ingredient in hummus that adds most of the carbohydrate and protein. Other ingredients used to make hummus could include oil, lemon juice, garlic, tahini (paste made from sesame seeds) and/or other ingredients that are meant to add a specific flavor (olives, roasted red peppers, basil, jalapenos, etc.). Ingredients vary from recipe to recipe and between different products at the grocery store.
Hummus is a plant-based protein since it is made from beans, but different brands of hummus and recipes can vary in how much fat and carbohydrate they have per serving. Hummus is usually low in saturated fat, but be sure to read labels when making your choice at the store. If you make your own hummus, pick a recipe with the nutrition facts listed so you can use them for meal planning.
Some general guidance on serving sizes and carbohydrate counts:
1/3 cup of hummus is considered a serving in the Choose Your Foods: Exchange Lists for Diabetes.
1/3 cup of hummus usually has about 12 grams of carbohydrate and 140 calories.
1 tablespoon of hummus has about 2 grams of carbohydrate and 25 calories.
Looking for a recipe? Search online for a healthy hummus recipe or check out our recipe for Jalapeno Peanut Hummus with Fresh Herbs.
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