The 14p anti-inflammatory food that regulates blood sugar
Nutritionists have recommended a tasty 14p snack that could help regulate blood sugar, alongside a number of other health benefits. According to research, the popular dip is also anti-inflammatory and packed with vital nutrients and minerals.
In a recent interview with Women's Health, nutritionists Maya Feller and Kelli McGrane revealed why we should all consider adding hummus to our diets. Hummus, which is also spelt as houmous, is a Middle Eastern dip or spread made from cooked chickpeas, tahini, lemon juice, and garlic.
Often consumed as a dip to have with bread, the spread is not just tasty but healthy too. The Women's Health article highlighted how hummus could be the ideal food for maintaining healthy digestion and protecting the cardiovascular system, thanks to its essential nutrients.
Due to its ingredients of chickpeas and tahini, it provides plenty of plant-based proteins, fibre, and minerals such as calcium and iron. Among the health benefits listed by Feller and McGrane, was the impact hummus could have on blood sugar levels.
The fibre found in chickpeas is not only beneficial for digestion but also plays a crucial role in regulating blood sugar levels. They explained how this also helps delay carbohydrate absorption, which helps prevent blood glucose spikes after meals.
This is especially useful for people with type 2 diabetes or those who wish to keep their sugar levels stable. Even if you don't have diabetes, it is best to keep your blood sugar levels regulated to avoid sugar crashes as well as developing diabetes.
However, this is not the only health benefit of hummus.
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Cardiovascular health
The olive oil found in hummus is a good source of monounsaturated fats known for their cardiovascular health benefits. These healthy fats have been linked to a reduced risk of heart disease.
Moreover, olive oil has anti-inflammatory properties, which also contribute to long-term heart health protection.
Improves digestion
One of the most notable benefits of hummus is its fibre content, mainly from chickpeas. Fibre is essential for healthy digestion as it facilitates intestinal transit and can help prevent constipation. Additionally, it contributes to overall intestinal health by promoting the growth of beneficial bacteria and supporting a balanced microbiome.
This benefit is especially important for those looking to improve their digestive health naturally and add more fibre-rich foods to their diet.
Helps control appetite
Hummus is an excellent snack for controlling appetite. Its combination of proteins and fibre helps maintain the feeling of fullness for longer, which can be useful for those looking to moderate their weight.
This makes hummus ideal for those who need a healthy snack between main meals as it helps reduce hunger without being excessively caloric.
What research says
A study, published in Nutrients journal in 2016, found that incorporating hummus into your diet could improve 'long-term glycaemic response' - or long-term blood sugar levels - as well as cardiovascular health. Study authors noted: 'Overall, the consumption of hummus is associated with improved nutrient intake, diet quality, and healthier eating habits. In addition, hummus consumption is demonstrated to improve glucose control over the short-term compared to other commonly consumed foods such as white bread.'
They explained that these benefits may be a result of the nutrients within hummus, including protein, fibre, resistant starch, unsaturated fats, and numerous polyphenols. 'Additionally, incorporation of chickpeas or tahini into the diet is shown to improve long-term glycaemic response and promote cardiovascular health through the lowering of cholesterol, lipid, and blood pressure levels,' they said.
'While future studies are needed to investigate the exact role of hummus consumption on health and disease, collectively, the current evidence supports the consumption of hummus, or hummus ingredients, as part of a healthy diet to improve health.'
At the time of reporting, a 200g pot of hummus can be bought from Sainsbury's for 99p, working out at around 14p per two tablespoon serving. It can also easily be made at home using a blender. The ingredients are tinned chickpeas, lemon juice, tahini, garlic, olive oil, and water.
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