The Ultimate Guide To Knowing Humans As Keto Food

Hummus is a popular dip made from chickpeas, olive oil, tahini, and lemon juice. But is it keto-friendly? The keto diet restricts daily carbohydrate intake to 50 grams or fewer, and chickpeas are high in carbohydrates. So, while hummus can be included in a keto diet, it should be consumed in small amounts. A two-tablespoon serving of plain hummus contains around six grams of total carbs and four grams of net carbs. To stay in ketosis, it's recommended to limit yourself to two to four tablespoons of hummus and choose low-carb vegetables, such as celery or cauliflower, for dipping. There are also alternative dips and spreads with fewer carbs, such as baba ganoush, paté, and black soybean hummus.

Hummus is keto-friendly, but only in small amounts

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. The chickpeas are the main source of concern for keto dieters, as they are high in carbohydrates. A 2-tablespoon (30-gram) serving of plain hummus contains 6 grams of total carbs and 4 grams of net carbs. This is a relatively small amount, so it's easy to overindulge and exceed your daily carb limit.

To stay within your carb limit, it's best to limit yourself to a small amount of hummus, perhaps just 2–4 tablespoons (30–60 grams), which equates to 4–8 grams of net carbs. It's also important to carefully plan your other meals to ensure your carb count remains low enough to stay in ketosis.

If you're using hummus as a dip, be mindful of what you're dipping into it. Most crackers and pita bread are too high in carbs for the keto diet. Instead, opt for low-carb veggies like celery, raw broccoli, or raw cauliflower. Alternatively, use hummus as a garnish rather than a dip, adding it to salads or soups, or as a low-calorie swap for mayonnaise in sandwiches or wraps.

There are also keto-friendly hummus alternatives, such as baba ganoush, which is made from eggplant, or black soybean hummus, which has just 2 grams of net carbs per 3-tablespoon (45-gram) serving.

Garbanzo beans are high in carbohydrates

Garbanzo beans, also known as chickpeas, are indeed a source of carbohydrates. According to the Department of Agriculture, one cup of garbanzo beans contains 45 grams of carbohydrates. When made into hummus, the number of carbohydrates increases to 49.5 grams.

Garbanzo beans are a type of legume that is commonly used in Mediterranean and Indian dishes. They are known for their nutty taste and grainy texture, and they pair well with many other foods. In addition to carbohydrates, garbanzo beans are also a good source of protein and fiber. They contain a variety of vitamins and minerals, including manganese, folate (vitamin B9), copper, phosphorus, magnesium, thiamine, vitamin B6, and selenium.

While garbanzo beans are high in carbohydrates, they can still be included as part of a keto diet in small amounts. Hummus, which is made from garbanzo beans, olive oil, tahini, and lemon juice, can be enjoyed on a keto diet in limited quantities. A 2-tablespoon (30-gram) serving of plain hummus contains 6 grams of total carbs and 4 grams of net carbs. However, it is important to note that this serving size is relatively small and may not be satisfying as a snack.

For those on a keto diet, it is recommended to limit the total daily carb intake to below 50 grams or net carb intake (total carbs minus fiber) to below 25 grams. Therefore, enjoying hummus in moderation and pairing it with low-carb vegetables, such as celery, raw broccoli, or raw cauliflower, can be a better option. Additionally, there are keto-friendly hummus alternatives available, such as those made with cauliflower or avocado instead of garbanzo beans, which can help reduce the overall carbohydrate content.

Tahini is keto-friendly and can be used as a base for keto hummus

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. While hummus is highly regarded as a nutritious snack, it is not keto-friendly due to the chickpeas, which are high in carbohydrates. However, you can still enjoy hummus while on a keto diet by making some adjustments. The key is to use a keto-friendly base and limit your portion size.

Tahini, a creamy paste made from sesame seeds, is an essential ingredient in traditional hummus. The good news is that tahini is keto-friendly! With only 1.78 grams of net carbs per tablespoon, it fits comfortably within the framework of a ketogenic diet. Not only is tahini low in carbs, but it's also a nutrient-rich food loaded with essential minerals, vitamins, and healthy fats.

So, how can you use tahini to make keto-friendly hummus? Simply replace the chickpeas in traditional hummus with a low-carb alternative, such as cauliflower. This keto hummus is smooth, thick, and creamy, and you won't believe it's low carb! You can also experiment with other low-carb vegetables, such as avocado or steamed eggplant.

To make keto hummus, combine tahini and olive oil in a blender until smooth. Add your cooked low-carb base, garlic, lemon juice, and seasonings, and blend until combined. Adjust the consistency by adding water as needed. You can also get creative and experiment with different herbs and spices to add extra flavour.

Keto hummus is a delicious and nutritious snack option that can be enjoyed with keto-friendly dippers such as seed crackers, cheese chips, or non-starchy vegetables like celery, raw broccoli, and cauliflower. Remember to practice portion control, as even keto-friendly foods should be consumed in moderation.

There are keto-friendly hummus alternatives, like baba ganoush and black soybean hummus

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. While hummus is highly regarded as a nutritious snack, it is not keto-friendly due to the chickpeas, which are primarily made of carbs. However, there are keto-friendly alternatives to traditional hummus, such as baba ganoush and black soybean hummus.

Baba ganoush is a Lebanese dip made from eggplant, tahini, garlic, and olive oil. It is a tasty low-carb alternative to hummus and can be served cold or at room temperature. It is a great dip for grilled chicken, grilled or raw vegetables, and low-carb pita bread.

Black soybean hummus is another excellent keto-friendly option. Black soybeans are very low in carbs, with around 2 grams of carbs per can. This hummus has a similar texture and flavour to the original chickpea version and can be served with low-carb crackers or as a dip with vegetables.

In addition to baba ganoush and black soybean hummus, there are other keto-friendly dips and spreads, such as liver pate. Pate is a smooth spread made from chicken, beef, or duck liver and is high in fat and low in carbs.

For those who want to stick to traditional hummus, a keto version can be made using cauliflower instead of chickpeas. This low-carb alternative is thick, creamy, and smoky, with a salty taste.

You can make keto hummus with cauliflower as the base

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. While hummus is highly regarded as a nutritious snack, it is not keto-friendly as chickpeas are a source of carbohydrates.

However, you can make keto hummus with cauliflower as the base. This recipe is for a keto hummus that is smooth, thick, and creamy, and you won't believe it is low carb! It uses cauliflower as the base instead of chickpeas or legumes, and has just 2 grams of net carbs per serving.

Here's what you'll need:

• 1 large head of cauliflower, chopped into florets (1 lb chopped)
• 1/4 cup olive oil
• 2 cloves of garlic, minced
• 4 tablespoons lemon juice
• 1/2 teaspoon salt
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon cumin
• 1/4 cup water

Here's how to make it:

• Either steam, microwave, or roast your cauliflower florets until tender. Set aside.
• In a high-speed blender or food processor, combine your tahini and olive oil and blend until smooth.
• Add the cauliflower, garlic, lemon juice, salt, smoked paprika, and cumin, and the water, and blend until just combined.
• Taste the hummus and if it needs more salt, add it as needed. For a smoother hummus, continue blending or add extra water.
• Transfer your keto hummus into a serving dish and serve immediately.

You can store keto hummus in the refrigerator, covered, for up to 2 weeks. You can also freeze it in a shallow container for up to 2 months.

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