Hummus And Keto: A Healthy Match Made In Heaven?

Hummus is a popular dip made from chickpeas, olive oil, tahini, and lemon juice. But can you eat it on a keto diet? The keto diet is a low-carb, high-fat diet that aims to shift the body from burning glucose to burning fat for energy. This means that people on keto need to be mindful of their carb intake, and some foods, like bread and pastries, are off the table. So, where does that leave hummus?

Hummus is keto-friendly in small amounts

Hummus is a nutritious snack, but it is not typically considered keto-friendly due to its high carbohydrate content. However, it can still be enjoyed in small amounts as part of a keto diet.

The main ingredient in hummus, chickpeas, are a source of carbohydrates and can quickly add up to exceed the daily carb limit recommended for keto diets. A 1/2 cup serving of chickpeas contains 20 grams of total carbs and 13 grams of net carbs. However, a 2-tablespoon serving of plain hummus contains only 6 grams of total carbs and 4 grams of net carbs.

To stay within the keto diet guidelines, it is recommended to limit yourself to a small amount of hummus, such as 2-4 tablespoons, which would provide 4-8 grams of net carbs. It is also important to carefully plan your other food choices to ensure your overall carb intake remains low enough to maintain ketosis.

There are also some alternative dips and spreads that are lower in carbs and may be more suitable for a keto diet. These include baba ganoush, made from eggplant, and paté, made from chicken, beef, or duck liver. Additionally, you can make your own low-carb hummus using cauliflower or black soybeans instead of chickpeas.

In conclusion, while hummus is not strictly keto-friendly due to its carb content, it can still be enjoyed in moderation as part of a well-planned keto diet.

Chickpeas are the main source of carbs in hummus

Chickpeas are the main ingredient in hummus, and they are a source of carbohydrates. The number of carbohydrates in hummus varies depending on the other ingredients used in the recipe, but it is significantly higher than in other dips and spreads. For example, one cup of garbanzo beans contains 45 grams of carbohydrates, but when those beans are made into hummus, that number goes up to 49.5 grams of carbohydrates. This is largely due to the addition of tahini, a sesame-based product that is high in fat and calcium and is also keto-friendly.

A 2-tablespoon (30-gram) serving of plain hummus contains six grams of total carbs and four grams of net carbs. Even this small amount packs four grams of net carbs, which can quickly add up and take a significant portion of your daily carb allotment if you're following a keto diet. It's important to note that most flavors, such as roasted garlic or red pepper, won't significantly change the carb count or amount of other nutrients.

Chickpeas, or garbanzo beans, are the main source of carbohydrates in hummus. They are high in protein and fiber, but they are also a source of carbs. While hummus can be included in a keto diet in small amounts, it's important to be mindful of the carb content and plan your meals accordingly to ensure you stay within the recommended carb intake for ketosis.

The good news is that you don't have to give up hummus completely if you're following a keto diet. You can opt for low-carb variations or make your own hummus using cauliflower as the base. This alternative still provides the creamy texture and delicious taste of traditional hummus while being much lower in carbs.

Tahini is keto-friendly and a major hummus ingredient

Hummus is usually made from just four ingredients: chickpeas, olive oil, tahini, and lemon juice. Of these four, the only ingredient of concern for keto dieters is the chickpeas.

The main ingredient in hummus, chickpeas, are a source of carbohydrates. According to the Department of Agriculture, one cup of garbanzo beans contains 45 grams of carbohydrates. When those beans are made into hummus, that number goes up to 49.5 grams of carbohydrates. That's way more carbohydrates than you'll want in one sitting on the keto diet.

However, the other main ingredient of hummus (besides chickpeas) is tahini, which is keto-friendly. Not only is this sesame-based product keto-friendly, but it's also high in calcium and fat. Tahini is a paste made from ground sesame seeds and is a major ingredient in Middle Eastern and Mediterranean cuisine. It has a creamy texture and a nutty flavor that makes it a great addition to many dishes, as well as keto-friendly snacks and treats.

In a 2-tablespoon serving, you get 6 grams of protein, 17 grams of fat, and 4 grams of fibre, along with some terrific micronutrients (it's a great source of magnesium and zinc, for instance). In fact, in just 1 tablespoon of tahini, you get 10% of the Daily Value (DV) for many vital nutrients. It's packed with essential vitamins like vitamin E, B1, and B6. It's also full of healthy fats like monounsaturated fats that are rich in antioxidants, and minerals like phosphorus and manganese.

With such a low net carb count, tahini is definitely a keto-friendly food. However, as with any food, moderation is key. Overconsumption can add up and may put you over your daily net carb limit.

Low-carb hummus alternatives include baba ganoush and black soybean hummus

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. Of these four, the only ingredient of concern for keto dieters is the chickpeas. A 1/2 cup (90 grams) of cooked chickpeas packs 20 grams of total carbs and 13 grams of net carbs. A 2-tablespoon (30-gram) serving of plain hummus contains 6 grams of total carbs and 4 grams of net carbs.

Hummus can be part of your keto diet, but one or two servings can quickly consume a significant portion of your daily carb allotment. If you do eat hummus, limit yourself to a small amount—perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.

If you are enjoying hummus as a dip, you should also consider the carbohydrates in the foods you'll be dipping. Try incorporating non-starchy vegetables, such as celery, raw broccoli, and raw cauliflower. You could also use keto-friendly snacks, like seed crackers or cheese chips.

Hummus is nutrient-dense and has health benefits

Hummus is a nutrient-dense food with a wide range of health benefits. It is made from chickpeas, tahini, olive oil, lemon juice, and garlic, and is packed with vitamins, minerals, and antioxidants.

A 2-tablespoon (30-gram) serving of hummus contains manganese, copper, magnesium, phosphorus, folate, and thiamine. It is also a good source of plant-based protein and fibre, which can aid digestive health and weight management. Hummus contains healthy fats and has anti-inflammatory properties, which may help to protect against heart disease and certain cancers.

The chickpeas in hummus are a good source of resistant starch, which slows down digestion and helps to balance blood sugar spikes. Hummus is also a good source of plant-based protein, which is important for muscle health and development.

Overall, hummus is a highly nutritious food that can offer a range of health benefits when consumed as part of a balanced diet.

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