Dante Carrillo
The keto diet has gained popularity as a weight-loss strategy, but it is not as straightforward as it seems. It is a very high-fat, low-carb diet, and chickpeas are generally considered too high in carbohydrates to fit into a strict keto regimen. While they offer fiber and protein, the carb content can hinder your ability to stay in ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. A 100-gram serving of chickpeas contains about 18.38-27.42 grams of carbohydrates, which can quickly bring you over your daily limit of 20-50 grams of net carbs on a keto diet. However, hummus, which is made from chickpeas, can be consumed in small amounts or with low-carb variations, as the other main ingredient, tahini, is keto-friendly.
| Characteristics | Values |
|---|---|
| Carbohydrates | High |
| Net carbs | 18.38 grams per 100 grams |
| Ketosis | Can cause the body to revert to using glycogen for energy instead of fat |
| Sugar | Contains a decent amount |
| Hummus | Can be eaten in small amounts |
| Keto-friendly alternatives | Baba ganoush, pate, black soybean hummus, keto hummus made with cauliflower or avocado |
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What You'll Learn
Hummus is keto-friendly in small amounts
Hummus is a popular food item made from chickpeas, olive oil, tahini, and lemon juice. The keto diet is a very high-fat, low-carb diet that aims to keep the body in a state of ketosis, where it burns fat for energy instead of carbohydrates. While hummus is not a staple food on the keto diet due to its chickpea content, it can be consumed in small amounts as part of a keto diet plan.
Chickpeas are generally considered too high in carbohydrates for a strict keto diet. A 100-gram serving of chickpeas contains approximately 18.38 to 27.42 grams of carbohydrates, which can quickly add up and hinder ketosis. However, hummus is lower in carbs than chickpeas per serving, as it includes other ingredients that dilute the overall carb content.
A serving of two tablespoons of hummus typically contains around 4 grams of carbs, including 2 grams of dietary fiber and 0 grams of sugar, resulting in 2 grams of net carbs. While this is a more reasonable amount to fit into a low-carb diet, it can still contribute a significant portion of the daily carb allotment for keto dieters. For example, a daily net carb allowance of 20 grams on a strict keto diet would be nearly met by just a 100-gram serving of chickpeas.
Therefore, while hummus is not a keto-friendly staple, small amounts can be incorporated into a keto diet with careful planning. Keto dieters should limit themselves to a small serving of hummus, around 2–4 tablespoons (30–60 grams), which provides 4–8 grams of net carbs. It is also important to consider the other foods consumed throughout the day to ensure the total carb intake remains low enough to maintain ketosis. Additionally, keto-friendly dips, such as guacamole, chimichurri, or roast eggplant dip, may be more satisfying options.
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Chickpeas are high in net carbs
Chickpeas are generally considered too high in net carbs to be included in a strict keto diet. The keto diet is a very low-carb diet, with most keto dieters aiming to consume fewer than 50 grams of net carbs per day. Net carbs are calculated by subtracting the fibre content from the total carbohydrates.
Chickpeas are a legume that contains a significant amount of net carbs. A 100-gram serving of chickpeas contains approximately 18.38 to 27.42 grams of net carbs. This is a large proportion of the daily net carb allowance for someone on the keto diet. For example, a 100-gram serving of chickpeas would constitute nearly the entire daily net carb limit of 20 grams.
The high net carb content of chickpeas can hinder a person's ability to stay in ketosis, which is the metabolic state where the body burns fat for fuel instead of carbohydrates. When net carbs are consumed, the body naturally uses them as a fuel source, and any excess net carbs are stored as glycogen. Once ketosis is achieved, the body turns to fat for energy. However, consuming a significant volume of net carbs after reaching ketosis will cause the body to revert to using glycogen for energy.
Therefore, chickpeas, which are high in net carbs, can quickly bring someone over their daily net carb limit and compromise their state of ketosis.
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Keto dieters aim for 20-50g of carbs per day
Chickpeas are generally considered too high in carbohydrates to be part of a keto diet. The keto diet is a very low-carb diet, with keto dieters aiming for 20 to 50 grams of net carbs per day. Net carbs are the total number of carbohydrates in a food minus its fibre content.
Chickpeas are a common ingredient in hummus, and while hummus does contain some carbs, it is generally considered low-carb enough to be suitable for a ketogenic diet in small quantities. A serving of two tablespoons of hummus contains around 4 grams of carbs, including 2 grams of dietary fibre and 0 grams of sugar, resulting in 2 grams of net carbs. While a cup of cooked chickpeas would bring you to about 60% of your total carb intake for the day, you would have to eat around 30 tablespoons of hummus to get the same amount of net carbs.
However, it is important to note that most store-bought hummus options are not considered keto-friendly due to the addition of oils such as canola, soybean, and sunflower oil, which contain trans fats that can increase the risk of heart problems and inflammation. Therefore, if you are on a keto diet, it is recommended to make your own hummus or choose a keto-friendly alternative such as baba ganoush, a Mediterranean spread made from eggplant, or paté, a smooth spread made from chicken, beef, or duck liver.
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Alternatives to hummus with chickpeas
Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. While the keto diet is high in fat, the chickpeas in hummus are high in carbs, which can be a concern for keto dieters. However, small amounts of hummus can be consumed on a keto diet, and there are also keto-friendly alternatives to hummus with chickpeas.
One alternative is to use cauliflower or avocado instead of chickpeas, which keeps the carbohydrates lower. You can blend avocado or roasted or steamed cauliflower with tahini, olive oil, garlic, and lemon juice. You can also add herbs and spices, like parsley, oregano, or garlic, for added flavour and healthy antioxidants.
Another option is to make hummus with black soybeans, which are high in fibre and keep the net carb count lower. You can also try making hummus with white beans, such as butter beans, great northern beans, or cannellini beans. These beans are neutral in flavour and take on the taste of the other ingredients, like tahini, lemon, and garlic.
For a more Japanese spin on hummus, you can use edamame soybeans instead of chickpeas. You can also add cumin and lemon juice or swirl in cilantro for a more herbal and intense flavour.
If you're looking for a completely bean-free option, you can try whipping together beets and walnuts for a hummus with an earthy and nutty flavour and a vibrant purple colour.
Other keto-friendly dips and spreads include baba ganoush, a Mediterranean spread made from eggplant, and paté, a smooth spread made from chicken, beef, or duck liver.
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Ketosis is a metabolic state burning fat for fuel
Chickpeas are not considered keto-friendly, as they are high in carbohydrates. Hummus, which is made from chickpeas, can be eaten in small amounts on the keto diet, but it is important to carefully plan the rest of your food intake to ensure that your overall carbohydrate intake remains low. There are also keto-friendly hummus alternatives available, which replace chickpeas with low-carb ingredients such as cauliflower or avocado.
Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. This process is usually achieved by following a ketogenic or "keto" diet, which is high in fat and protein but very low in carbohydrates. When the body does not have enough glucose from carbohydrates to use as energy, it will begin to burn stored fat instead, resulting in a buildup of acids called ketones in the blood. These ketones can be used as an alternative source of fuel for the body.
Ketosis is often associated with weight loss, as it can help the body burn fat more efficiently. Additionally, ketosis can lead to reduced hunger and increased energy levels. However, it is important to note that the keto diet can be challenging to maintain and may cause side effects such as ""keto" breath, constipation, and dehydration. It may also be unsafe for individuals with certain conditions, such as type 1 diabetes.
To enter ketosis, it is recommended to limit carbohydrate intake to between 20 and 50 grams per day. The time it takes to reach ketosis can vary depending on factors such as physical activity level, metabolism, sleep health, and stress level. Intermittent fasting, which involves eating within an eight-hour window and fasting for the remaining 16 hours of the day, may help achieve ketosis faster.
It is important to carefully monitor your health and nutrient intake when following a keto diet, as it can be challenging to ensure adequate nutrition while significantly limiting carbohydrates. Additionally, those with underlying health conditions should consult a doctor or dietitian before making any significant dietary changes.
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Frequently asked questions
No, chickpeas are generally too high in carbohydrates to fit into a strict keto regimen. While they offer fiber and protein, the carb content can hinder your ability to stay in ketosis.
A 100-gram serving of chickpeas contains approximately 27.42 grams of carbohydrates, including 18.38 grams of net carbs.
The keto diet is a very low-carb, high-fat diet that aims to maintain a state of ketosis, where the body burns fats for energy instead of carbohydrates. Eating foods high in carbs will bring you out of ketosis.
Yes, there are several keto-compatible alternatives to chickpeas, such as keto hummus made with cauliflower or avocado instead of chickpeas, baba ganoush, pate, and black soybean hummus.
