Hummus should be called a superfood! As part of a Mediterranean style diet it can help you in your journey to break from diabetes type 2 and high cholesterol. Find out how it does this, and try the delicious and easy recipe by reading on below. If you’d like dedicated 1-2-1 support with a registered nutritional therapist, book your consultation with me today:
How Hummus Can Help Diabetes & Cholesterol Levels
- Chickpeas give an all round package of carbohydrate, fibre and protein, and the last two components help to give a steadier release of glucose into your blood stream. The phytosterols in beans and pulses can also help to reduce “bad” cholesterol.
- Olive oil is a “heart healthy” oil, rich in monounsaturated fatty acids. (Check the ingredients if you’re buying hummus from the supermarket). It can help with lowering blood sugar and “bad” cholesterol.
- Red peppers eaten raw are one of the best sources of vitamin C per gram of weight, and vitamin C supports immune function (which can be weakened with diabetes). The water and fibre content also helps to lower the glycaemic load of the meal.
- Garlic can help reduce both inflammation and “bad” cholesterol (which may be increased with diabetes), and can also help to reduce blood sugar levels.
Make Your Own Hummus At Home in Batches
Hummus is widely available in most supermarkets and making hummus at home from scratch is extremely easy if you have a food processor. You just have to throw all the ingredients in and whizz them together! You can make hummus as a batch, spoon it into small tubs and freeze them.
Delicious & Easy Hummus Recipe
- Chickpeas – 2 cans (550g)
- Lemons – 2 large, juiced (180ml)
- Lemon Rind – from 1 large lemon OR
- Sumac – 2 tsp
- Olive Oil – 6 tbsp
- Tahini – 4 tbsp
- Cumin Seeds – 2 flat tsp
- Salt – 1/2 tsp *
- Garlic – 3 large cloves
- Sweet Paprika – 1 flat dsp
*omit the salt if you’re experiencing hypertension / high blood pressure
Your Questions & Comments
Let me know if you tried hummus or made this recipe, or if you already eat hummus! Do you have any questions about this post? Let me know in the comments…
If you have diabetes type 2, high cholesterol or blood pressure, weight struggles or other health conditions, I can conduct a comprehensive health assessment for you, to help you get to the bottom of your symptoms, and advise on foods and supplements to help you transform your life and enjoy the freedom of great health with my Step-By-Step or 90 Day Fast-Track Programmes – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist
What The Science Says
- “Emerging research suggests that chickpeas and hummus may play a beneficial role in weight management and glucose and insulin regulation, as well as have a positive impact on some markers of cardiovascular disease (CVD)”
- “Long-term pulse consumption of 5 cups per week appears to result consistently in improvements in glycemic control… reduction of risk for cardiovascular disease…[and] the management of hyperlipidemia in persons with type 2 diabetes. Pulse consumption can contribute to improving satiety, reducing food intake and regulating body weight, which can reduce obesity risk and, in turn, improve diabetes management”
- “…consumption of legumes within a varied and Mediterranean diet has beneficial effects in prevention and control of many diseases, including chronic kidney disease (CKD)”
- “…culinary processing of legumes is a very useful tool to reduce potassium and phosphorus content to acceptable levels for their consumption by renal patients... But, this also reveals the need to update CKD dietary guidelines.”
- “…canned legumes consumption would not be a problem due to its low potassium and phosphorus content, and its use would ease and shorten culinary preparation times considerably.”
- Ferreira, H. et al. (2021) ‘Benefits of pulse consumption on metabolism and health: A systematic review of randomized controlled trials’, Critical Reviews in Food Science and Nutrition. Bellwether Publishing, Ltd., 61(1), pp. 85–96. doi: 10.1080/10408398.2020.1716680.
- Martínez-Pineda, M. et al. (2019) ‘Cooking Legumes: A Way for Their Inclusion in the Renal Patient Diet’, Journal of Renal Nutrition. W.B. Saunders, 29(2), pp. 118–125. doi: 10.1053/j.jrn.2018.08.001.
- Ramdath, D., Renwick, S. and Duncan, A. M. (2016) ‘The Role of Pulses in the Dietary Management of Diabetes’, Canadian Journal of Diabetes. Elsevier B.V., pp. 355–363. doi: 10.1016/j.jcjd.2016.05.015.
- Wallace, T., Murray, R. and Zelman, K. (2016) ‘The Nutritional Value and Health Benefits of Chickpeas and Hummus’, Nutrients. MDPI AG, 8(12), p. 766. doi: 10.3390/nu8120766.
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