On the Second Nature programme, we recommend limiting higher-carbohydrate foods, which are those foods that contain greater than 15g of carbohydrate per 100g (for more information on this, you can read our article here).

Hummus can be a bit confusing for this reason, as there’s a lot of variability in the carbohydrate content depending on how it’s made. For example, popular brands can range between 9 - 16g of carbohydrates per 100g.

If you're buying hummus, make sure you check the ingredients list and avoid any brands that have added sugars or sweeteners. You can also calculate the carbohydrate servings across different brands using this article.

If you're making hummus at home (for example, our Beetroot hummus recipe which you can find in the app), the recipe would typically use 1x 400g tin of chickpeas (rinsed and drained) and make 4 servings. The drained weight of the chickpeas in a 400g tin is 240g. Since one complex carb serve is equal to 100g of chickpeas, one serving of hummus would be equal to ~0.5 of your daily carbohydrate servings.

It's important to keep in mind that while hummus does contain complex carbohydrates, it’s also a really good source of protein. For this reason, it's makes for a balanced snack and a good vegetarian / vegan protein substitute.

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