Hummus Glycemic Index
Hummus has an extremely low glycemic index and load, making it an ideal dip and snack for blood sugar management.
Back to GI ChartOverview
Hummus is a creamy spread or dip traditionally made from cooked chickpeas, tahini (sesame paste), olive oil, lemon juice, garlic, and salt. It originated in the Middle East and Mediterranean region and is now popular worldwide as a snack, appetizer, or sandwich spread. Because its base ingredient is chickpeas, hummus inherits the low glycemic index and high fiber content of legumes. The added tahini and olive oil contribute healthy fats, further slowing digestion and blunting blood sugar rises. A typical 2-tablespoon serving contains only a few grams of carbohydrates but provides satisfying creaminess and flavor, making it an excellent vehicle for vegetables and whole grain crackers. For people with diabetes, hummus is a valuable tool: it can replace high-sugar dips and spreads like ketchup or sugary dressings, and it helps control hunger between meals by providing protein and fat with minimal impact on glucose.
Minimize the insulin impact of Hummus
The Feel Great System helps optimize your blood sugar response naturally.
Nutrition Facts for Hummus
Per serving: 2 tbsp (30g)
Macronutrients
Expanded Analysis
Digestion Rate
Hummus exhibits a slow and steady digestion rate primarily due to its complex food matrix. The base ingredient, chickpeas, is rich in resistant starch and amylose, which resist rapid enzymatic breakdown in the small intestine. Furthermore, the traditional addition of tahini (sesame paste) and olive oil provides a significant amount of healthy fats. These fats physically coat the carbohydrate particles and delay gastric emptying, ensuring that glucose enters the bloodstream at a trickle rather than a flood. This synergistic effect makes hummus an excellent buffer against blood sugar spikes.
Satiety Effects
Despite its creamy texture, hummus is highly satiating thanks to its 'trifecta' of hunger-suppressing nutrients: plant-based protein, dietary fiber, and healthy monounsaturated fats. This combination triggers the release of satiety hormones like cholecystokinin (CCK) and peptide YY, signaling fullness to the brain. When consumed as a snack, it can curb appetite for several hours, preventing the energy crashes and cravings often associated with high-sugar snacks. Pairing it with crunchy raw vegetables adds volume and hydration, further enhancing the feeling of fullness without excess calories.
Energy Density
Hummus has a moderate energy density, typically ranging from 150 to 170 calories per 100 grams. While this is higher than raw vegetables, it is significantly lower than butter, mayonnaise, or cheese-based dips. A standard 2-tablespoon serving provides about 50 calories, making it a portion-friendly option for weight management. However, portion control is key; because it is calorically dense compared to the veggies usually dipped in it, mindless eating from the tub can lead to unintended calorie surplus. Sticking to a measured serving ensures you get the metabolic benefits without the caloric penalty.
Traffic Light Summary
Micronutrients
Better Blood Sugar Management for Hummus Lovers
If you enjoy these foods but worry about their metabolic impact, the Feel Great System can help you maintain healthy levels without giving up what you love.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
The Science Behind the Glycemic Index
How GI Was Measured
The GI of hummus is determined through rigorous clinical testing following ISO 26642:2010 standards. This process involves administering a portion of hummus containing exactly 50g of available carbohydrates to healthy volunteers. Because hummus is low in carbohydrate density, test subjects must consume a substantial amount (often over 300g) to reach this 50g threshold. Their blood glucose levels are then monitored for two hours and compared against the response to 50g of pure glucose. Repeated studies consistently position hummus at a very low GI value of approximately 6, reflecting its minimal impact on postprandial blood sugar.
Why This Food Has This GI
Hummus owes its remarkably low GI to the synergistic 'food matrix' of its ingredients. Chickpeas provide a robust source of amylose-rich starch and cellular fiber, which physically trap starch granules and resist enzymatic digestion. This structural barrier is reinforced by the addition of tahini and olive oil, which introduce significant amounts of healthy monounsaturated fats. These fats delay gastric emptying and coat the carbohydrate particles, further slowing the rate at which glucose is released and absorbed into the bloodstream. This combination ensures a slow, sustained energy release rather than a rapid spike.
Factors Affecting GI
- Recipe variations: Store-bought hummus with added sugar or starch may have slightly higher GI and GL.
- Portion size: Very large portions add more total carbohydrate and calories, though GI remains low.
- Accompaniments: Serving hummus with pita bread or crackers raises the overall meal GI compared with serving it with raw vegetables.
Blood Sugar Impact
Short-Term Effects
In the immediate post-prandial period, hummus exerts a minimal effect on blood glucose levels, characterized by a flat, stable response rather than a sharp peak. A typical 2-tablespoon serving delivers a small load of carbohydrates that are tightly bound by fiber and fat, resulting in a slow trickle of glucose into the circulation. When consumed as a snack with low-GI vegetables like celery or peppers, the overall glycemic impact is negligible, making it an ideal 'bridge' food to maintain stable energy between meals. However, context is critical: if hummus is used as a dip for high-glycemic foods like white pita bread or pretzels, the rapid absorption of refined starches from the dippers will override the stabilizing benefits of the hummus, leading to a significant blood sugar spike.
Long-Term Effects
Integrating hummus into a regular diet offers profound long-term metabolic benefits. Consistent consumption of chickpeas and other legumes is strongly correlated with reduced HbA1c levels and improved insulin sensitivity in individuals with type 2 diabetes. The high fiber content supports a healthy gut microbiome, which plays a key role in systemic inflammation and glucose regulation. Furthermore, by replacing calorie-dense, nutrient-poor condiments with nutrient-rich hummus, individuals can better manage body weight and reduce visceral fat—both critical factors in reversing or managing insulin resistance and lowering the risk of cardiovascular complications.
Insulin Response
Hummus stimulates a moderate and physiological insulin response that is well-matched to its nutrient profile. The presence of amino acids from chickpeas and sesame seeds works in concert with healthy fats to trigger the release of incretin hormones, which prime the pancreas to release insulin efficiently. Unlike high-sugar foods that demand a massive, emergency surge of insulin to clear glucose, hummus requires only a gentle release. This helps preserve pancreatic beta-cell function over time and prevents the cycle of hyperinsulinemia that drives fat storage and worsens insulin resistance.
Second Meal Effect
One of the most valuable properties of hummus is the 'second meal effect,' a phenomenon where consuming legumes at one meal improves glucose tolerance at the subsequent meal. This is largely attributed to the fermentation of indigestible fibers in the colon, which produces beneficial short-chain fatty acids like propionate. These compounds signal the liver to reduce glucose production and enhance insulin sensitivity hours later. For example, enjoying hummus with lunch can actually help blunt the blood sugar response to your dinner, providing extended metabolic protection throughout the day.
Health Benefits
Hummus brings together the benefits of chickpeas, sesame seeds, and olive oil in one versatile food. It provides plant-based protein, heart-healthy unsaturated fats, and dietary fiber, all of which support metabolic health. Regular legume intake has been linked with improved blood sugar control, lower LDL cholesterol, and better weight management. The tahini and olive oil contribute monounsaturated and polyunsaturated fats, including some omega-6 and omega-9 fatty acids, which can help improve lipid profiles when they replace saturated fats. Hummus is also a good source of folate, manganese, and other micronutrients important for energy production and cardiovascular health. For people with diabetes, using hummus as a spread or dip in place of sugary condiments improves both the nutrient density and glycemic profile of meals and snacks.
Extremely low GI
Hummus and chickpeas boast exceptionally low GI values, meaning they digest slowly and release glucose gradually. This property minimizes post-meal blood sugar excursions even when consumed in substantial portions, making them a cornerstone food for diabetes management.
View StudyGood protein and fiber
The powerful combination of plant-based protein and dietary fiber in hummus works synergistically to enhance feelings of fullness. This dual action slows gastric emptying and suppresses hunger hormones, effectively supporting weight loss and long-term blood sugar control.
View StudyHealthy fats
Rich in monounsaturated and polyunsaturated fats from tahini and olive oil, hummus helps improve cholesterol profiles. Replacing saturated fats with these healthy lipids is proven to lower LDL cholesterol and reduce the overall risk of cardiovascular disease.
View StudySatisfying
Nutrient-dense snacks like hummus provide a high satiety value per calorie compared to refined carbohydrates. By stabilizing appetite and preventing energy crashes, hummus helps reduce overall daily caloric intake and supports sustainable weight management strategies.
View StudyRisks & Precautions
Allergies
Hummus contains chickpeas (a legume) and sesame (tahini), both of which can cause allergic reactions in some individuals.
Overconsumption
Although nutritious, hummus is calorie-dense due to its significant oil and seed content. Mindless snacking, especially directly from a large container, can easily lead to consuming hundreds of excess calories, potentially counteracting weight management efforts and leading to gradual weight gain.
Medication Interactions
There are no severe drug interactions for most people, but caution is advised for those on blood pressure medications. High-sodium store-bought varieties could potentially counteract the effects of antihypertensives or diuretics, so low-sodium options are preferable.
Toxicity Warnings
Because hummus is a moist, neutral-pH environment rich in proteins, it can be a breeding ground for bacteria like Listeria if not stored correctly. It is crucial to keep it refrigerated at all times, avoid cross-contamination with dirty utensils, and strictly adhere to 'use by' dates to prevent foodborne illness.
Special Populations
Pregnancy
Hummus is generally safe and beneficial during pregnancy as it provides essential folate for fetal development. However, pregnant women should prioritize freshness and proper refrigeration to minimize any risk of foodborne pathogens.
Kidney Issues
Chickpeas contain potassium and phosphorus. People with advanced chronic kidney disease should monitor portion sizes and consult a dietitian.
Heart Conditions
Hummus can be heart-healthy when made with minimal salt and healthy oils. Store-bought versions can be high in sodium, so labels should be checked.
Who Should Limit It
Individuals with allergies to sesame seeds or legumes must avoid hummus. Additionally, those with Irritable Bowel Syndrome (IBS) sensitive to galactans (a type of FODMAP found in chickpeas) may experience bloating and discomfort and should limit intake or choose low-FODMAP alternatives.
Portion Guidance
Recommended Serving
A blood sugar–friendly serving is typically 2–4 tablespoons (30–60g). This amount provides ample flavor and satiety without overloading on calories. It is best enjoyed with low-carbohydrate vehicles like cucumber slices or celery sticks to keep the total meal glycemic load negligible.
Portion Scaling & Glycemic Load
- 10gGL: 0
- 30gGL: 0
- 100gGL: 0
Visual Examples
- 2 tablespoons is about the size of a golf ball.
- Store-bought single-serve hummus cups are usually 2–3 tablespoons.
- Restaurant portions may be 1/2 cup or more, which is 4+ servings.
Frequency of Consumption
Hummus can be enjoyed several times per week, or even daily, as part of a balanced meal plan when portions are controlled.
Impact of Preparation
Raw
Chickpeas cannot be eaten raw due to their content of anti-nutrients like lectins and protease inhibitors, which can cause severe digestive distress. They must be thoroughly cooked to neutralize these compounds and make the protein digestible before being blended into hummus.
Cooked
Boiling chickpeas gelatinizes their starch, making it digestible, but the cellular structure of the legume largely remains intact. When blended into hummus, this cooked starch retains a low glycemic profile, especially because the presence of fiber and added fats slows down the digestive enzymes.
Roasted
Roasting ingredients like garlic, red peppers, or even the chickpeas themselves before blending adds depth of flavor without negatively impacting the glycemic index. In fact, roasted vegetables add volume and micronutrients, potentially lowering the caloric density of the final dip if they replace some of the oil.
Fried
While hummus itself is not fried, serving it with fried accompaniments like falafel balls or pita chips drastically changes the health equation. These fried items add significant amounts of refined starch and oxidized fats, which can spike blood sugar and inflammation, negating the benefits of the hummus.
Boiled
Chickpeas are typically boiled before use; extended boiling may slightly reduce some heat-sensitive vitamins.
Processed
Commercial hummus varieties often contain additives such as potassium sorbate, thickeners like guar gum, and cheaper vegetable oils (e.g., soybean or canola) instead of extra virgin olive oil. They may also have significantly higher sodium levels for preservation. While the glycemic index usually remains low, the nutritional quality is inferior to homemade versions. The inflammatory nature of some processed seed oils could potentially counteract some of the metabolic benefits of the chickpeas if consumed in large quantities.
Storage Effect on GI
Refrigerating hummus may actually improve its glycemic profile slightly due to starch retrogradation. As the cooked starches in chickpeas cool, some convert back into resistant starch, which functions like soluble fiber and further blunts the blood sugar response.
Cooking Effect on Nutrients
The cooking process required for chickpeas inevitably reduces heat-sensitive nutrients like Vitamin C and some B vitamins. However, minerals such as iron, magnesium, and zinc remain stable, and the protein quality is improved by the heat denaturation of anti-nutritional factors.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Raw vegetables (carrots, bell peppers, cucumbers, celery)
- Whole grain crackers in small portions
- As a spread in whole grain wraps with vegetables
- On top of salads instead of creamy dressings
The strategy of pairing hummus with non-starchy vegetables creates a powerful 'nutritional safety net' for blood sugar control. Crunchy vegetables such as cucumbers, peppers, celery, and carrots contribute volume, water, and fiber with very few digestible carbohydrates, while the hummus adds protein and healthy fats that slow digestion. Together, they keep the overall glycemic load of the snack extremely low, reduce the speed of glucose absorption, and help prevent the sharp blood sugar swings that often follow refined-carb snacks or sweets eaten on their own.
Meal Timing Tips
Consuming hummus as a mid-afternoon snack is a strategic move to stabilize blood sugar levels before dinner. The combination of protein and healthy fats provides sustained energy, preventing the 'slump' that often leads to craving sugary foods. It can also be included in breakfast to anchor blood sugar for the start of the day.
Best Ways to Reduce GI Impact
- Pair with vegetables
- Use as a spread instead of mayo
- Make homemade for best nutrition
- Try different flavors
Culinary Uses
Common Uses
Dip for vegetables, spread for sandwiches and wraps, topping for grain bowls, side dish in Middle Eastern platters.
Simple Preparation Ideas
- Classic hummus with garlic, lemon, and olive oil.
- Roasted red pepper hummus.
- Herbed hummus with parsley or cilantro.
- Spicy jalapeño and lime hummus.
Recipe Ideas
- Mediterranean veggie wrap with hummus and salad.
- Chickpea and hummus power bowl with roasted vegetables.
- Hummus-stuffed cucumber boats.
Substitution Tips
Hummus is a versatile, heart-healthy substitute for high-fat, low-nutrient condiments. Swap it for mayonnaise on sandwiches to cut saturated fat, use it in place of cream cheese on bagels for more fiber, or use it instead of ranch dressing as a dip to significantly lower caloric density and increase nutrient intake.
Diet Suitability
Diabetes
**Highly Suitable**. With its very low GI and minimal impact on blood glucose, hummus is a safe and satisfying staple. It provides essential nutrients without the sugar spikes associated with many other dips.
Keto
**Use in Moderation**. While high in fat, hummus does contain net carbs from chickpeas. Small portions (1-2 tablespoons) can fit into a targeted ketogenic diet, but strict tracking is required to stay in ketosis.
Low-Carb
**Suitable**. Hummus fits well into a liberal low-carb lifestyle. Its fiber content lowers the net carb count, making it a viable option for adding variety and flavor to meals.
Low-GI
**Exemplary**. As a low-GI food (GI ~6), hummus is a perfect example of how to eat for stable blood sugar. It is widely recommended in low-glycemic diet protocols.
Weight Loss
**Helpful**. The high satiety factor of hummus helps curb appetite and reduce snacking on junk food. However, portion control is essential due to its caloric density from healthy fats.
Heart-Healthy
**Suitable**. Rich in monounsaturated fats from olive oil and sesame, hummus supports heart health. It helps lower bad cholesterol (LDL) when used to replace saturated fats like butter or cheese.
Plant-Based
**Excellent**. Hummus is a complete protein source when eaten with bread (though veggies are better for GI). It is a cornerstone of vegan and vegetarian diets, providing critical iron and lysine.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Baba ganoush (eggplant dip)
- Guacamole (in small portions)
- Yogurt-based dips made with Greek yogurt
Foods Replaced by This
- Ketchup and barbecue sauce
- Sweet chili dipping sauces
- Creamy salad dressings with added sugar
- Honey mustard dip
Budget-Friendly Options
- Homemade hummus from dried chickpeas
- Buying dried chickpeas in bulk
- Store-brand hummus tubs
Allergy-Safe Alternatives
- White bean dip without sesame for those with sesame allergy
- Greek yogurt dips for non-vegans
- Roasted vegetable spreads
Research Library
International tables of glycemic index and glycemic load values
GI database
Reports very low GI values for chickpeas and hummus.
View SourceEffect of legume consumption on metabolic health
Review
Regular legume intake is associated with improved glycemic control and reduced cardiovascular risk factors.
View SourceChickpeas and hummus are associated with better nutrient intake, diet quality, and weight parameters in adults
Epidemiological Study
Study shows hummus consumers have higher intakes of fiber, polyunsaturated fatty acids, vitamins A, E, C, folate, magnesium, potassium, and iron compared to non-consumers.
View SourcePostprandial Glycemic and Insulinemic Responses to Hummus alone or with Carbohydrate
Clinical Trial
Research indicating that adding hummus to a carbohydrate-rich meal significantly dampens the postprandial glucose spike compared to eating the carbohydrate alone.
View SourceMaster Your Metabolic Health
Join thousands who use the Feel Great System to simplify intermittent fasting and optimize their insulin response.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Hummus and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
Explore More Foods
Check the glycemic index and load of other foods in our comprehensive database.
View Full GI Chart