Low Glycemic Cashew Hummus

By: Cat Ebeling 
Co-author of the best-sellers:  The Fat Burning KitchenThe Top 101 Foods that Fight Aging & The Diabetes Fix

Cashews are almost always a popular snack! Along with that, their nutrition is amazing! Cashews contain copper, magnesium, manganese, phosphorus, vitamin K, and antioxidants tyrosinase, melanin, elastin, proanthocynidins, and oleic acid, a type of healthy fat. Cashews also contain oodles of monounsaturated fats, which help to regulate blood sugar, among other things. The diabetes-fighting power of cashews is partially due to the anacardic acid which stimulates effective glucose transport and control.

Cashews also decrease inflammation, that helps prevent heart disease, cancer, diabetes and obesity. Cashews contain about 25% protein, 46% healthy fats, and only about 25% carbohydrates, making them a filling, low-glycemic, high protein, healthy food choice. Cashews healthy makeup also make them valuable to help increase bone strength, prevent migraines, lower blood pressure, and protect the skin against sun damage. And, their powerful flavanols inhibit cancer cells from multiplying, making them a powerful cancer fighting weapon.

This yummy version of hummus is super low carb, contains no beans, and is full of satisfying, healthy fats and protein. Use it for a filling veggie dip, or add olives, roasted red pepper or sun dried tomatoes to make variations on this delicious recipe.


1 cup cashews, preferably raw or roasted without added oils
1/4 cup tahini
1/3 cup lemon juice
2 cloves garlic, crushed
1/2 teaspoon salt
1 teaspoon cumin
1/8-1/4 teaspoon cayenne
chopped fresh parsley, for garnish (optional)


If using raw cashews, soak cashews in a bowl of water for at least three hours. Drain and rinse a few times, then drain well and place in food processor.

Add remaining ingredients to food processor and puree until well-blended. The texture will be very thick. Add water, 1/4 cup at a time, gradually to get the right consistency, until desired thickness–Sprinkle the top with freshly chopped parsley before serving.

Variations use the same base and add as directed below:

Olive:  Add black olives to the mixture before blending. For canned olives, 20-30 medium olives. For fancier cured Greek olives, start with 10-15 and add more to taste.

Roasted Red Pepper: Add 1-2 roasted red peppers and 1/2 teaspoon paprika to the mixture before blending. To roast peppers, cook on a grill or under the broiler until charred and soft. Place in paper bag for 10 minutes, then peel. Or take the easy route, and buy them in a jar at the store.

Sun-dried Tomato: Add 5-7 sun-dried tomatoes to the mixture before blending.

You should also know that this recipe is an almost perfect low-glycemic snack for Diabetics, due to it’s blend of fiber, healthy fats, antioxidants, and a reasonably low amount of sugars and carbs that impact blood sugar.  Speaking of Diabetes, make sure to read this page next:

1 Simple trick to REVERSE your Diabetes (hint: it’s NOT cinnamon or any supplement)


About The Watchdog

Mike Geary has been a Certified Nutrition Specialist and Certified Personal Trainer for over 15 years now. He has been studying nutrition and exercise for almost 25 years, ever since being a young teenager. Mike is originally from Pennsylvania, but has fallen in love with mountain life and now resides in the picturesque mountains of Utah. Mike is an avid adventurist and when he’s not spending his time skiing, mountain biking, hiking, or paddleboarding on the lake, he has enjoyed skydiving, whitewater rafting, piloting an Italian fighter plane (seriously), scuba diving, heli-skiing, and traveling all around the world, enjoying learning about different cultures. At the age of 40, Mike now feels healthier, stronger, and more energetic than when he was 20... All because of a healthy lifestyle and great nutrition!

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One comment

  1. What is the best and most absorbable calcium and magnesium for someone with Osteoporosis, please?

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