Diabetes is a big problem in India. According to experts, it is mostly due to high amounts of saturated fats, calories, and sugar-based mainstream food items and snacks. So, what foods can you use in low-carb snacks for diabetics, if you want something tasty, filling, and nutritious? How about hummus?

This Mediterranean dip is loaded with complex carbs, protein, heart-healthy monounsaturated fats, and vitamins and minerals. Not only does it have a low glycemic index, but hummus – made with chickpeas, sesame seeds, and olive oil is also super delicious. Hummus has a small amount of protein and fat, which helps in blood sugar management in those with diabetes.

Experts say if made at home, you whip up hummus as a healthy choice for people with high sugar levels with a balance of fibre, healthy fats, and protein.

Breaking down the role of each ingredient, hummus has chickpeas - a great source of protein and dietary fibre – which keeps you full for a longer time, balances blood sugar levels, and also improves gut health. Sesame seeds are loaded with healthy fats and are a powerhouse of calcium as well, whereas olive oil - is abundant in unsaturated fats which is great for your heart health.

And so, a combination of these nutrients works wonders for people with diabetes if consumed in moderation. Studies also say chickpeas are more effective than potatoes or wheat in lowering blood sugar levels, as apart from being rich in fibre and protein, they have low starch digestibility.

According to nutritionists, you must add hummus to your daily snacks – as you can combine it with vegetables like carrots and cucumber, whole grains, low-fat crackers, and even egg to reduce blood sugar spikes.

It can also be used as a spread for sandwiches and wraps and even as a part of certain salad dressings.

The American Diabetes Association recommends eating a one-third-cup serving of hummus daily. However, doctors also say it is important to check the brand label, as some hummus brands may contain preservatives, unhealthy oils, or other low-quality ingredients.

So, the best way to do that is to make hummus at home and enjoy it. Start by combining:

• Cooked chickpeas
• Sesame seed paste
• Olive oil
• Lemon juice
• Garlic

Churn all of these in a food processor. Blend until smooth, adding water as needed for desired consistency. For a healthier twist, you can add fresh herbs like parsley or mint or roasted vegetables like red pepper. Serve fresh.

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