Diabetes-Friendly Snack: Hummus
Diabetes and Snacks: Page 4
Classic hummus is a spread (or dip) made from cooked, mashed chickpeas (garbanzo beans), tahini (ground sesame seeds and olive oil), lemon juice, olive oil, and often garlic. That makes it a good source of protein as well as iron, B vitamins, fiber, and healthy fats.
A popular dish in Middle Eastern and Northern African countries, it's typically served with flat bread or pita chips. Scrap those to save calories and not-so-hot-for-you carbs. Instead, amp up your vegetable intake by dipping celery, asparagus, carrots, broccoli, red or orange bell peppers, or other raw veggies. A tablespoon of hummus has just 25 calories.
You can buy various flavors of hummus (such as red pepper or lemon) in most supermarkets, or whip up your own. Make a super-nutritious version using mashed azuki beans. This nutty, red Japanese variety is higher in protein than other legumes. (It's the base of sweet-bean paste used in Japanese ice cream and other desserts.) Garnish with paprika, pine nuts, parsley, tomato, cucumber, or caramelized onions.