Hummus is a traditional Middle Eastern dish. My Hummus for Glycemic Control recipe has a secret ingredient.
Hummus is a traditional Middle Eastern dish. And and hummus qualifies as a good food for blood sugar regulation and certainly for weight loss. My Hummus for Glycemic Control recipe has a secret ingredient that makes it even better for you! I use a fair amount of fenugreek seed powder as a spice. And research shows that fenugreek seeds improves blood sugar regulation. To be more specific, it stimulates both insulin secretion and insulin sensitivity.
The glycemic index of hummus is around 6, which is very low. For example, the GI of a bagel is 72. In addition, the glycemic load of two tablespoons of hummus is 1, which is practically nothing. To learn more about Glycemic Index and Load read my article.
Health Benefits Of Chickpeas (Garbanzo Beans)
- First, chickpeas are very rich in manganese, iron, copper, phosphorus and magnesium. To make these minerals bioavailable, I recommend soaking dry chickpeas in water overnight before cooking them. Soaking will also make them easier to digest
- Second, they are high in fiber, which is needed for proper elimination of toxins and for our gut health.
- Third, they are also high in protein
Health Benefits Of Sesame Seeds
The second biggest ingredient in the recipe is tahini paste made with sesame seeds. Tahini is very rich in many minerals, especially manganese. Because manganese can mimic insulin in the body, it has the potential to improve blood sugar regulation. In addition, deficiency in manganese, magnesium and copper is associated with insulin resistance and metabolic syndrome.
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, 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!