Hummus is a traditional Middle Eastern dish. My Hummus recipe has a secret ingredient.
Is hummus good for blood sugar control?
Hummus is a traditional Middle Eastern dish made with chickpeas and tahini paste. It is suitable for people with blood sugar and weight problems, especially if you eat it with vegetables. Try it with celery or baby carrots.
My Hummus recipe has a secret ingredient that makes it even better for your blood sugar. I use a fair amount of fenugreek seed powder. And as research shows, fenugreek seeds improve blood sugar regulation.
If you are familiar with glycemic index and load measurements, here are some numbers for comparison. The glycemic index of hummus is around 6, which is very good. For example, the glycemic index of a bagel is 72 – way too high. In addition, the glycemic load of two tablespoons of hummus is 1, which is also excellent. In general, the lower those measurements are, the easier it is on our blood sugar regulation.
Why make it yourself?
Why bother making something that is so widely available in grocery stores? Here are a couple of things to consider:
- Most brands of hummus will use canola or another type of vegetable oil. These are not healthy choices. I always prefer extra virgin olive oil.
- You can add other good-for-you ingredients for additional health benefits. For example, I added fenugreek seed powder.
- And last but not least, you make it to your taste preferences.
Health Benefits Of Chickpeas (Garbanzo Beans)
- Chickpeas are rich in minerals like manganese, iron, copper, phosphorus, and magnesium. To make these minerals bioavailable, soak dry chickpeas in water overnight. Soaking will also make them easier to digest. It also reduces the cooking time.
- They are high in fiber, which contributes to proper elimination and gut health.
- And finally, they are high in protein.
Health Benefits Of Tahini (Sesame Seeds)
The second most significant ingredient in the recipe is tahini paste. Tahini is made with sesame seeds and is very rich in many minerals, especially calcium and manganese. Because manganese can mimic insulin in the body, it has the potential to improve blood sugar regulation.
Hummus for Glycemic Control
3/4 cup dry chickpeas or 2 cups cooked
2/3 cup tahini paste
1/3 cup cold-pressed unrefined olive oil
1/3 cup water or liquid from the beans if you cook them yourself
1 lemon, juiced
2-3 garlic cloves
1 Tbsp fenugreek seed powder
Salt and pepper to taste
- Soak chickpeas overnight, rinse and discard water. Then add more water to cover the beans, bring to a boil and reduce to a simmer—Cook for about 1 hour or until soft. Drain the beans, and reserve some liquid.
- In a blender, combine the chickpeas, tahini, lemon juice, water or liquid from the beans, garlic, oil, fenugreek, and salt and pepper. Blend together until smooth.
- Serve in a bowl. You may choose to sprinkle with paprika for decoration. Enjoy!