Americans snack more than they used to. Gone are the “3 Square Meals a Day” kind of thinking for many people. Now a significant part, maybe a quarter, of many people’s food intake comes from their snacks, both in the morning and afternoon, and maybe late at night (yikes!).
And maybe that’s not all bad. It might really depend on what the snack is. Is it a healthy food, or just a quick “tastes great” kind of snack?
So, if we upgrade the snack food, we can improve our health, right?
Well, how about hummus? Have you considered the possibility of hummus? You can make it yourself (there are a lot of recipes for this and the ingredients are usually fairly easy to get), or you can buy ready-made hummus. If you haven’t tried it before, just buy a small container of it at the grocery store.
Well, what is hummus good for? Other than being highly nutritious and tasty, too?
How about a protein-filled, fiber-rich snack that helps levels out blood sugar readings and encourages you to make healthy food choices? Read on…
Research Says…
There was a study published in Nutrients back in 2020 that explored the impact of hummus as an afternoon snack on blood sugar control in 39 healthy adults. Participants consumed either a hummus-based snack (paired with pretzels (probably not the healthiest choice of carrier for hummus, but it worked) or a higher-sugar granola bar over two separate 6-day periods. The hummus snack, made from chickpeas and providing 14 grams of protein and 6 grams of fiber, led to a significant 5% reduction in post-snack blood glucose concentrations compared to the granola bar. Additionally, the hummus snack resulted in lower glucose area under the curve (AUC) and reduced glucose variability, indicating a more stable blood sugar response.
Those numbers don’t sound astounding, but little habits have a way of adding up.
Beyond its direct effects on blood sugar, the hummus snack also positively influenced dietary patterns. The study found that participants consuming the hummus snack increased their overall daily vegetable intake compared to the granola bar group.
See? Starting with one healthy habit often leads to adopting even more healthy habits. You just have to start.
This boost in vegetable consumption wasn’t really planned, but it turned out to be a great thing. The hummus snack also improved diet quality (better fiber and nutrient intake (potassium, magnesium, calcium, plant protein), with participants reporting higher satisfaction and better appetite control, suggesting hummus could help sustain healthier eating habits over time.
Practical Takeaway
If you are a snacker, try to swap out sugary snacks like granola bars for hummus paired with non-starchy vegetables like carrots, cucumbers, celery (practically a spoon for hummus) or bell peppers. This simple switch can help stabilize blood sugar levels, reduce glucose spikes, and increase your daily veggie intake, all good for helping diabetes.
Can you eat too much hummus? Well, it ruin your appetite for dinner, but there aren’t a lot of foods that are way better for you than hummus, so I wouldn’t worry about it.
