Can Diabetics Eat Hummus?

If you have diabetes, you know the importance of maintaining stable blood glucose levels -- and that certain foods can trigger spikes or help keep them stable. The main ingredient in hummus is chickpea, also called garbanzo bean. Beans and other legumes, though high in carbs, have enough fiber and protein to help keep your blood sugar at a steady level.

Hummus in a tub, and 2 baby carrots dipped inside.
Credit: Adam Flanders/iStock/Getty Images


In 2012, a study published in the "Archives of Internal Medicine" found that diabetics who ate at least 1 cup per day of legumes for 3 months as part of a low glycemic index diet improved their glucose tolerance, with an associated reduction in their risk for coronary heart disease. Because hummus is mostly beans, it's an easy way to add legumes to your diet.

Serving Suggestions

One-third of a cup is a serving of hummus, according to the American Diabetes Association's "Choose Your Foods: Exchange Lists for Diabetes." Each serving contains around 15 grams of carbohydrates, 7 grams of protein and 8 grams of fat. You can eat hummus as a dip for vegetables, on top of a salad or spread on sandwiches or wraps in place of mayonnaise.

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