Brenda Khan
The keto diet is a low-carb, high-fat diet that aims to get the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This means that certain foods, such as fruits, legumes, starchy vegetables, and whole grains, are typically restricted on a keto diet due to their high carbohydrate content. Chickpeas, which are legumes, are also high in carbohydrates, with a one-cup serving containing 32-35 grams of net carbs. As a result, chickpeas are generally not considered keto-friendly, and foods made primarily with chickpeas, such as hummus and falafel, are also not recommended for a keto diet. However, some sources suggest that small amounts of hummus, such as 2-4 tablespoons, can be occasionally included in a keto diet, especially if paired with non-starchy vegetables for dipping.
| Characteristics | Values |
|---|---|
| Carbohydrates | One cup of cooked chickpeas has 32 grams of net carbs, according to USDA data. |
| Nutritional profile | Chickpeas are packed with protein, fiber, minerals, and vitamins. |
| Keto diet | The keto diet is a low-carb, high-fat diet. |
| Ketosis | Ketosis is a metabolic state where the body uses fat as its primary energy source instead of carbohydrates. |
| Carb intake | Most individuals limit their carbohydrate intake to 30-50 net carbs per day on a ketogenic diet. |
| Hummus | Hummus is made from chickpeas, olive oil, tahini, and lemon juice. While hummus is suitable for the keto diet, it should be consumed in small amounts. |
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What You'll Learn
Chickpeas are high in carbohydrates
The keto diet is a low-carb, high-fat diet. The goal is to get the body into a metabolic state called ketosis, where it uses fat as its main energy source instead of carbohydrates. To achieve ketosis, most people on keto diets aim to keep their daily total carb intake below 50 grams.
Chickpeas are also the primary ingredient in hummus, which is also high in carbs. However, small amounts of hummus (2-4 tablespoons) can be consumed occasionally on a keto diet, as they provide only 4-8 grams of net carbs. It is important to carefully plan the rest of your diet to ensure that your overall carb intake remains low enough to stay in ketosis.
There are several low-carb alternatives to chickpeas that can be used in recipes. For example, tofu is a versatile and easy-to-prepare substitute. Additionally, keto hummus can be made by replacing chickpeas with cauliflower or avocado to reduce the carbohydrate content.
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Hummus is made from chickpeas
The keto diet is known for its extreme restrictions on carbohydrates. People on a keto diet eat upwards of 80% of their calories from fat and very few carbs. This means that, for the most part, you'll skip out on fruits, legumes (like beans and lentils), most dairy, starchy vegetables, and whole grains.
Chickpeas are legumes, and therefore not recommended for a keto diet. One cup of cooked chickpeas has 12.5 g of fiber but also has more than 32 g of net carbs, according to USDA data.
There are many ways to make hummus at home, and it is a simple process. The basic recipe involves blending the above ingredients in a food processor for 4-5 minutes, adding water as necessary to reach the desired consistency. The key to smooth hummus is to use good-quality tahini, and to peel the chickpeas before blending. You can also add extra ingredients to make different variations, such as pesto, parsley, cilantro, basil, spinach, sweet potato, maple syrup, chili powder, or paprika.
Hummus is a versatile food that can be used as a dip for vegetables or pita chips, as a spread on sandwiches, or as a base for a full meal. It is a good source of fiber and plant-based protein, and olive oil is rich in antioxidants and heart-healthy fats.
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Keto diets are low-carb
Chickpeas are not considered suitable for a keto diet due to their high carbohydrate content. A cup of cooked chickpeas contains 32 grams of net carbs, according to the USDA. As a low-carb diet, keto requires a reduction in carbohydrate intake, with most sources recommending getting 10% to 25% of calories from carbs.
Keto diets are characterized by a very low carbohydrate intake, typically restricting carbohydrates to only 10% of total calories. This shift in metabolism away from carbohydrates forces the body to use fat as its primary energy source, a state called ketosis. To achieve ketosis, keto dieters must be diligent about their food choices, avoiding not just chickpeas but also other high-carb foods like grains, fruits, starchy vegetables, and legumes.
The keto diet's extreme nature and strict rules about carbohydrates mean that many conventionally healthy foods are off-limits. For example, whole-grain quinoa, despite being high in protein, is avoided due to its carb content. Similarly, apples, bananas, and mangoes are rich in carbs and, therefore, not suitable for a keto diet.
While keto diets emphasize high-fat foods, it is important to distinguish between healthy and saturated fats. Healthy unsaturated fats, such as nuts, seeds, avocados, tofu, and olive oil, are recommended on keto. However, the diet also encourages high consumption of saturated fats like oils, lard, butter, and cocoa butter, which may have negative health implications.
Keto diets also include protein, but the amount varies depending on the specific keto plan. Standard ketogenic diets typically include 20% protein, while high-protein ketogenic diets can contain up to 35% protein. It is worth noting that keto diets are not suitable for everyone, especially those with complex health conditions, and should only be undertaken with medical advice.
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There are keto-friendly hummus alternatives
The keto diet is notoriously strict about carbohydrates, and chickpeas, the base ingredient in hummus, are a carb-rich legume. Therefore, hummus is not considered keto-friendly. However, there are keto-friendly alternatives to hummus that can offer similar flavours and textures.
Firstly, it is important to understand the nutritional value of hummus. A 2-tablespoon (30-gram) serving of hummus provides 6 grams of total carbs and 4 grams of net carbs. While hummus can be included in a keto diet in small amounts, its net carbs can quickly add up. Therefore, keto dieters may prefer an alternative with a lower carb count.
One popular alternative is keto hummus made with cauliflower instead of chickpeas. This option is described as rich and creamy, with a similar taste and texture to traditional hummus. It can be made with simple ingredients like steamed or roasted cauliflower florets, tahini (seed butter made from sesame seeds), extra virgin olive oil, and garlic. This keto hummus has only 2 grams of net carbs per serving. It can be stored in the refrigerator for up to 2 weeks or frozen for up to 2 months.
Other keto-friendly dips and spreads include baba ganoush, pate, black soybean hummus, guacamole, chimichurri, and roast eggplant dip. These options provide variety in flavours and textures while keeping the carbohydrate count low, which is essential for maintaining ketosis, the metabolic state of burning fat for fuel, on a keto diet.
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Other foods to avoid on keto
Chickpeas are not considered keto-friendly, as they are high in net carbs. A cup of cooked chickpeas contains 32 grams of net carbs, according to the USDA. Hummus, which is made from chickpeas, is also not recommended for a keto diet.
Fruits
Fruits are typically high in natural sugars and carbohydrates. While some fruits are allowed in moderation on a keto diet, such as raspberries, which are high in fiber, many others should be avoided due to their high carb content. These include bananas, apples, mangoes, and certain other tropical fruits.
Starchy Vegetables
Starchy vegetables like potatoes, sweet potatoes, carrots, and peas are also not recommended on a keto diet. These vegetables have a higher carb content compared to non-starchy alternatives like broccoli, zucchini, and cauliflower.
Grains
All forms of grains, including whole grains, are generally avoided on a keto diet. This includes bread, rice, pasta, quinoa, and corn. These foods are high in carbohydrates and can quickly exceed the daily carb limit on a keto diet, which is typically restricted to 20 to 50 grams per day.
Dairy
While dairy is allowed on a keto diet, some dairy products are high in carbohydrates and should be limited or avoided. Whole milk, for example, contains 12 grams of carbs per cup. Additionally, some dairy alternatives, especially those made from grains like oat or rice milk, are also not recommended due to their carb content.
Condiments and Sauces
Many condiments and sauces are packed with added sugars and carbohydrates. Ketchup, for example, contains nearly 14 grams of carbs in three tablespoons. Glazed or sweetened hams should also be avoided due to the sugar content. It is important to read labels and choose alternatives with lower carb counts, such as hot sauce or making your own sauces.
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Frequently asked questions
No, chickpeas are not recommended on a keto diet as they are high in carbohydrates. A one-cup serving of chickpeas has 121 grams of total carbohydrates and 35 grams of net carbs.
Hummus is made from chickpeas, olive oil, tahini, and lemon juice. While it is possible to eat small amounts of hummus on a keto diet, it is not recommended as a snack.
Some keto-friendly alternatives to hummus include baba ganoush, liver pate, and black soybean hummus.
The goal of the keto diet is to get your body into ketosis, a metabolic state where your body uses fat as its main energy source instead of carbohydrates.
The keto diet recommends eating upwards of 80% of calories from fat and a very low amount of carbohydrates. Foods recommended on the keto diet include nut or seed-based milk, non-starchy vegetables, and high-fat foods.
