Hummus is a popular Middle Eastern dip made from cooked, mashed chickpeas blended with tahini (a paste made from sesame seeds), lemon juice, garlic and olive oil. With a good balance of carbohydrates, protein and healthy fats, chickpeas have a relatively low glycaemic index (GI); thus, they are digested and absorbed slowly, causing a gradual rise in blood sugar levels. This process can help maintain healthy blood glucose levels.
The GI of pita bread can vary depending on its type. Generally, whole-grain pita bread has a lower GI than white pita bread, as it contains more fibre and nutrients that slow down the absorption of carbohydrates.
Tips to boost your hummus intake
• Instead of having hummus with pita bread, why not try having it with carrot sticks or cucumber slices? This will significantly reduce the carb overload and increase the amount of fibre in the meal.
• You may have different kinds of bread with hummus such as sourdough, multigrain, rye, almond flour and lupin flour. These contain a lower GI and won’t cause immediate spikes in blood sugar.
• Try adding some beetroot to your hummus. Beetroots are rich in fibre, which ensures better digestion and reduces blood sugar spikes.
Chickpeas are a great source of protein. However, the carb content of chickpeas is way higher than its protein. Hence, it is likely to cause an immediate rise in blood sugar if not paired with the right kind of carb source.
Consuming large amounts of white pita bread with hummus could potentially lead to hyperglycemia. Thus, while hummus and pita bread can be healthy choices in moderation, portion control and the right pairing are key to avoiding spikes in blood glucose levels.
