Unveiling the Carb Bombs in Your Hummus: Is It Healthy or Not?
What To Know
- Hummus has a relatively low GI of 28, indicating that it does not cause a rapid spike in blood sugar.
- Hummus can be incorporated into a balanced diet as a healthy source of protein, fiber, and essential nutrients.
- It can be enjoyed as a dip for vegetables, spread on sandwiches, or used as a dressing for salads and bowls.
Hummus, a beloved Middle Eastern dip, has become a staple in many households worldwide. Its creamy texture, nutty flavor, and versatility make it a popular choice for various dishes and snacks. However, for those managing their carbohydrate intake, the question of “is hummus carbs?” arises. This article delves into the carbohydrate content of hummus, exploring its nutritional value, glycemic index, and potential impact on blood sugar levels.
Nutritional Value of Hummus
Hummus is primarily made from chickpeas, a type of legume rich in protein, fiber, and essential nutrients. Per 100 grams of hummus:
- Calories: 166
- Protein: 7.9 grams
- Carbohydrates: 14.4 grams
- Fiber: 6.9 grams
- Fat: 9.6 grams
Carbohydrate Content Breakdown
The carbohydrate content of hummus can be further broken down as follows:
- Starch: The primary source of carbohydrates in hummus, accounting for approximately 75% of its total carb content.
- Sugars: Hummus contains small amounts of natural sugars, mainly glucose and fructose, which contribute to its sweet taste.
- Fiber: Hummus is a good source of dietary fiber, which helps slow down digestion and promote satiety.
Glycemic Index of Hummus
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Hummus has a relatively low GI of 28, indicating that it does not cause a rapid spike in blood sugar. This makes it a suitable snack or meal option for individuals with diabetes or prediabetes.
Is Hummus Carbs Good or Bad?
The quality of carbohydrates is crucial in determining their impact on health. Hummus contains mostly complex carbohydrates, which are slowly digested and provide sustained energy. The high fiber content of hummus further slows down digestion, promoting fullness and reducing the risk of overeating.
Portion Control and Carb Intake
While hummus is a nutritious food, it is important to consider portion control when managing carbohydrate intake. A typical serving of hummus (2 tablespoons) contains approximately 5 grams of net carbs (total carbs minus fiber). Individuals on low-carb diets may want to limit their intake or choose alternative dips with lower carb content.
Hummus as Part of a Balanced Diet
Hummus can be incorporated into a balanced diet as a healthy source of protein, fiber, and essential nutrients. It can be enjoyed as a dip for vegetables, spread on sandwiches, or used as a dressing for salads and bowls.
Final Thoughts: Is Hummus Carbs?
Yes, hummus contains carbohydrates primarily in the form of starch, sugars, and fiber. However, it has a low glycemic index, making it a suitable option for individuals with diabetes or prediabetes. The high fiber content of hummus promotes satiety and slows down digestion. While hummus is a nutritious food, portion control is crucial for managing carbohydrate intake.
What People Want to Know
Q: How many carbs are in a serving of hummus?
A: A typical serving (2 tablespoons) of hummus contains approximately 5 grams of net carbs.
Q: Is hummus a good source of protein?
A: Yes, hummus is a good source of plant-based protein, providing approximately 7.9 grams per 100 grams.
Q: Is hummus a healthy snack?
A: Yes, hummus is a healthy and versatile snack option. It is rich in protein, fiber, and essential nutrients.
Q: Can I eat hummus on a low-carb diet?
A: While hummus is not a low-carb food, individuals on low-carb diets can enjoy it in moderation. It is important to consider portion control and choose alternative dips with lower carb content.
Q: Is hummus gluten-free?
A: Yes, hummus is naturally gluten-free.