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https://www.bluecircle.foundation/food/hummus
Hummus
CARBS
14g
PROTEINS
6g
FATS
8g
Advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 6
Glycemic Load: 0
Fiber: 4g
Key Nutrients: Protein, fiber, healthy fats
Health Impact: Hummus has a low glycemic index and load, providing sustained energy without causing significant blood sugar spikes. The combination of protein, fiber, and healthy fats helps in slowing down digestion and reducing the insulin response.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before consuming hummus to match the digestion and absorption of nutrients.
🍽️ Best Paired With (Veg)
- Vegetable sticks – Low in carbs and high in fiber to help stabilize blood sugar levels.
- Nuts – Provide healthy fats and protein to balance out the carbs in hummus.
🍽️ Best Paired With (Non Veg)
- Grilled chicken strips – High in protein and low in carbs to complement hummus.
- Hard-boiled eggs – Rich in protein and essential nutrients without adding carbs.
🥄 Smart Substitutes
- Guacamole – Provides healthy fats and fiber without raising blood sugar levels significantly.
- Greek yogurt dip – High in protein and lower in carbs compared to hummus.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar levels.
- 30–60 min: Gradual rise in blood sugar due to moderate carb content.
- 2–3 hr: Blood sugar levels should return to baseline.
“Many in the low-carb diabetes community find that pairing hummus with protein-rich foods and non-starchy vegetables helps prevent blood sugar spikes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair hummus with non-starchy vegetables like cucumber or bell peppers for added fiber and to slow down glucose absorption.
🤔 FAQs about Hummus
Can I eat hummus if I have diabetes?
Yes, in moderation and paired with low-carb options to minimize its impact on blood sugar levels.
Are there healthier alternatives to hummus?
Yes, options like guacamole or Greek yogurt dip can be lower in carbs and provide similar satisfaction.
