Hummus Recipe for Diabetes & Cholesterol, By Nutrition Advice Clinic

Hummus For Balancing Blood Sugar & Cholesterol Levels

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:

Hummus Recipe for Diabetes & Cholesterol, By Nutrition Advice Clinic
Hummus Recipe for Diabetes & Cholesterol, By Nutrition Advice Clinic

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…

Nutrition Consultations

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.”

References

  • 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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Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Iron & Zinc

Do you eat these foods, and do you eat them in the right amounts? What do Iron and Zinc actually do for your immune system? Using the list below, do you think you’re getting enough? Book your consultation with me:

Immunity Series, Iron & Zinc Food List, by Nutrition Advice Clinic
Immunity Series, Iron & Zinc Food List, by Nutrition Advice Clinic

Your immune cell troops can suffocate pathogens

At various points in this series, we’ve talked about antioxidants and how they’re important for neutralising free radicals to protect your cells from a chain reaction of damage. We’ve looked at vitamins and minerals that support antioxidant actions. However your immune cell troops use some minerals such as Iron to create free radicals in the first place as a powerful weapon to destroy pathogens. Another method your immune cell troops use to destroy pathogens is to suffocate them with toxic levels of Zinc (to help visual this, imagine your troops are unleashing a toxic gas cloud on to the enemy)!

Both Iron and Zinc are also required for the normal growth, development and activity of you immune cell army and in the case of Iron, the development of healthy red blood cells. They both play roles in healing to repair your body’s tissues if they’re damaged by physical injury or pathogen attacks, and deficiencies of these minerals are linked to infectious diseases.

Iron – Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Iron (for adults). At least 2 of:

  • Soya Beans, 1 cup
  • Spinach, 1.5 cups
  • Swiss Chard, 2 cups
  • Lentils, 1.5 cups
  • Tahini, 2 tbsp
  • Kidney Beans, 2 cups
  • Chickpeas, 2 cups

Zinc Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Zinc (for adults). At least 2 of:

  • Oats, 3/4 cup
  • Cashews, 3/4 cup
  • Chickpeas, 2 cups
  • Lentils, 2 cups
  • Tahini, 3 tbsp
  • Pumpkin Seeds, 1/2 cup

Meal Ideas

  • Overnight Oats, topped with pumpkin seeds
  • Tahini spooned over fresh banana + a sprinkle of cacao/carob powder
  • Swiss chard and lentil curry
  • Teriyaki tempeh (soya beans) with wholewheat noodles
  • Falafels (chickpeas) with fresh baby leaf spinach
  • Red kidney beans in mexican chilli

Nutrition Consultation

If you’ve experienced ongoing or worsening immune system responses (such as chest infections, urine infections, viral infections, more coughs and colds), and if you’ve taken several courses of antibiotics over the years, there may be more at play. 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 address the full picture, and get you back to health – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


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Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Copper & Selenium

Do you eat these foods, and do you eat them in the right amounts? What do Copper and Selenium actually do for your immune system? Using the list below, do you think you’re getting enough? Book your consultation with me:

Immunity Series, Copper & Selenium Food List, by Nutrition Advice Clinic

Your immune cell army needs to know when to stop

Remember your immune cell army’s weapon of free radicals from the last post? We compared them to powerful bonfires that can burn unwanted items, but need to be controlled and doused out with antioxidants such as Vitamin C and E. These aren’t the only antioxidants. Some minerals such as Copper and Selenium bind together with proteins to form special enzymes that transform and neutralise free radicals into less harmful molecules.

Now let’s go back to your immune troops. With vitamins and minerals such as Copper and Selenium, your army has grown (“proliferation”), taken on special roles (“specialisation”) and has been stimulated into action (we looked at these topics in previous posts). Your immune army is now going in to attack the pathogens, but it needs to move freely and rapidly so it can reach the sites that need to be defended. Your body clears a path by creating inflammation. This has the effect of making tissues, barriers and linings more “porous” so immune cells can get in and out more easily (for instance from your blood stream to surrounding tissues).

If you read our first post in this series, you’ll remember that barriers and linings are part of your defence system, so “loosening” them is for emergencies only. You also don’t want your body’s supply of immune cell troops to become too low or exhausted. There are more reasons why chronic inflammation and ongoing attacks have a detrimental effect on your body and its recovery, so we’ll go into more detail on that topic in two posts time. For now remember that Selenium deficiency is associated with chronic inflammation.

Copper – Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Copper (for adults). At least 1 of:

  • Tahini, 1 tbsp
  • Cashews, 1 tbsp
  • Soya Beans / Tempeh, 1 cup
  • Shiitake Mushrooms, 3/4 cup
  • Spinach, 3 cups
  • Lentils / Chickpeas, 2 cups

Selenium Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Selenium (for adults). At least 2 of:

  • Wholegrain Rice, 1 1/2 cups
  • Tofu, 170g
  • Tahini, 3tbsp
  • Shiitake Mushrooms, 3/4 cup
  • Sunflower Seeds, 1/2 cup
  • Brazil Nuts, 1 nut

Meal Ideas

  • Teriyaki Tempeh with Shiitake Mushrooms and Fresh Spinach
  • Tahini spooned over fresh banana + a sprinkle of cacao/carob powder
  • Tofu grilled with lemon juice, added to Chickpea curry
  • Cashews, Sunflower Seeds, Brazil Nuts for snacks

Nutrition Consultations

If you’ve experienced ongoing or worsening immune system responses (such as chest infections, urine infections, viral infections, more coughs and colds), and if you’ve taken several courses of antibiotics over the years, there may be more at play. 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 address the full picture, and get you back to health – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


This series is live! Follow our blog for upcoming, regular additions

Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Vitamin C and Vitamin E

Do you eat these foods, and do you eat them in the right amounts? What do Vitamin C and Vitamin E actually do for your immune system? Using the list below, do you think you’re getting enough? Book your consultation with me:

Immunity Series, Vitamin C and Vitamin E, by Nutrition Advice Clinic

Your immune cell army needs stimulation

Let’s continue the theme of an army of immune cells. Once you have enough troops and they’ve specialised to take on particular roles and skills, they need to be ready for action. Imagine you now have a huge camp of immune troops ready for battle. It’s no good if they’re sitting around relaxing! They need to be fired-up and “stimulated” in order to move, act and attack the invaders.

Once they’ve been called to action, your immune troops use different tools and weapons to fight off invading pathogens. One of these is to generate free radicals, which are highly potent but unstable atoms. Whilst these are good for destroying pathogens, if they aren’t managed they can damage your own cells (by stealing electrons to stabilise themselves). So they need to be “neutralised” with anti-oxidants after they’ve been “deployed”.

You can think of free radicals like little bonfires. They can be very powerful and burn unwanted items, but if they aren’t controlled they could spread and create unwanted damage. You need a good supply of water (anti-oxidants) to put out the fire once you’re done.

Vitamin C – Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Vitamin C (for adults). At least 1 of:

  • Pepper, 1/2 cup
  • Papaya, 1/2 fruit
  • Kiwi, 1 fruit
  • Kale, 2 large leaves
  • Broccoli, 1 cup
  • Strawberries, 1 cup

Vitamin E Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Vitamin E (for adults). At least 2 of:

  • Spinach, 2 cups
  • Swiss Chard, 2 cups
  • Avocado, 1 fruit
  • Sunflower Seeds, 1 tbsp
  • Almonds, 1/3 cup
  • Peanuts, 1/2 cup

Meal Ideas

  • Pepper sticks with guacamole / mashed avocado and lime juice
  • Papaya, Kiwi and Strawberry mix for dessert
  • Broccoli and Swiss Chard steamed or water fried for pasta dishes
  • Sunflower Seeds, Peanut and Almonds for snacks

Nutrition Consultations

If you’ve experienced ongoing or worsening immune system responses (such as chest infections, urine infections, viral infections, more coughs and colds), and if you’ve taken several courses of antibiotics over the years, there may be more at play. 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 address the full picture, and get you back to health – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


This series is live! Follow our blog for upcoming, regular additions

Boost Your Immunity, with Nutrition Advice Clinic

How To Boost Your Immunity – Vitamin A and Vitamin D

Do you eat these foods, and do you eat them in the right amounts? What do Vitamin A and Vitamin D actually do for your immune system? Using the list below, do you think you’re getting enough? Get all this and much, much more in our 12-Dec-20 Nutrition & Yoga Workshop 11am – 1:30pm!

Immunity Series, Vitamin A and Vitamin D, by Nutrition Advice Clinic

Your immune system is made of an army of cells

Last time we talked about your immune system needing to grow and become strong. It depends on you to be fed the right things for its survival and development. Two very important nutrients are Vitamin A and Vitamin D. They’re needed to create a sufficiently large number of skilled immune cells to coordinate together, and defend your body and organs against “invaders”.

Imagine a battle scene in a film, with the good guys and bad guys on either side of the screen. The good guys need to create a big enough army in order to withstand the imminent attack. This growth of cell numbers is called ‘proliferation’.

Your army of cells also needs a variety of specialist skills to be used at different points in the battle. In our film scene, some are scouts identifying the invaders, some shoot arrows to fend them off, some fight hand-to-hand with swords and some ride out on horses to round up the troops when they’ve done enough. Taking on these different immune cell roles is called ‘specialisation’.

All of this needs to be coordinated for it to be effective, so that the right cells, are in the right place, at the right time. Like army troops, cells communicate with one another, so they know how to recognise invaders, where to go and find them, and who should be sent in to defend.

Vitamin A – Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Vitamin A (for adults). At least 1 of:

  • Carrots, 1 cup
  • Spinach, 1 cup
  • Kale, 1 cup
  • Sweet Potato 1/2 cup

Your immune system also needs a supportive environment, which we’ll be sharing tips on:

  • Quality sleep
  • Exercise
  • Probiotic foods

Vitamin D Top Foods for Immunity

An easy list of key foods for you to get your daily recommended amount of Vitamin D (for adults). At least 1 of:

  • Fortified Plant-Milk, Alpro, 650ml
  • Supplements, D3, Vegetology, 600-800iu (amount recommended by BANT)
  • Sun-Dried Mushrooms, Dirfis (amount varies)

Meal Ideas

  • Carrot sticks with hummus
  • Spinach (baby-leaf) in a salad box (use as you would lettuce)
  • Kale sautéed with garlic, or shredded into vegetable pasta, or blended into a smoothie
  • Sweet potato baked as wedges, or blended into a warming soup

Immunity Workshop – Don’t miss out!

Remember to book your place on our 12-Dec-20 Nutrition & Yoga Workshop 11am – 1:30pm. Don’t miss out on fast-tracking your immune system health!

If you’ve experienced ongoing or worsening immune system responses (such as chest infections, urine infections, viral infections, more coughs and colds), and if you’ve taken several courses of antibiotics over the years, there may be more at play. 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 address the full picture, and get you back to health – Sangeeta Squires, Registered Nutritional Therapist, Plant-Based Therapeutics Specialist


This series is live! Follow our blog for upcoming, regular additions