Brenda Khan
Hummus is a nutritious snack that is usually made from chickpeas, olive oil, tahini, and lemon juice. However, the popularity of the ketogenic diet, a low-carbohydrate method of eating, has left many wondering whether hummus is still a suitable snack option. The main ingredient in hummus, chickpeas, are a source of carbohydrates, which are limited to just 5% to 10% of daily calories on the keto diet. So, can hummus be enjoyed on a ketogenic diet?
| Characteristics | Values |
|---|---|
| Allowed on keto diet | Yes, but in small amounts |
| Carbohydrates | High |
| Nutritional benefits | High in fiber, healthy fats, protein, and B vitamins |
| Keto-friendly alternatives | Keto hummus made with cauliflower or avocado instead of chickpeas |
| Suggested serving size | 2-4 tablespoons (30-60 grams) |
| Suggested uses | Dip for low-carb vegetables, sauce for chicken, fish, meatballs, or tofu, or as a garnish |
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What You'll Learn
Hummus is high in carbohydrates
Hummus is a nutritious snack, packed with fibre, healthy fats, protein, and B vitamins. However, it is not ideal for a ketogenic diet due to its high carbohydrate content.
The main ingredient in hummus is chickpeas, which are a source of carbohydrates. While chickpeas offer health benefits, they are not suitable for keto dieters aiming to keep their daily carb intake below 50 grams. A half-cup serving of hummus contains around 20 grams of carbohydrates, which is a significant portion of the daily allowance for keto dieters.
The high-carb content of hummus means that even a small amount can quickly use up a large part of the daily carb allotment. A single tablespoon of hummus has about three grams of carbohydrates, and a cup of hummus contains 35.2 grams of carbs, according to some sources.
Therefore, while hummus can be included in a keto diet in very small amounts, it is not ideal, and keto dieters may prefer to opt for keto-friendly alternatives with lower carb content.
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Keto hummus alternatives
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. While most people on keto aim to keep their daily total carb intake below 50 grams, chickpeas are high in carbohydrates. Therefore, it is not advisable to eat hummus on a keto diet. However, there are some keto-friendly alternatives to traditional hummus that you can try.
One option is to make keto hummus by replacing the chickpeas with cauliflower. This alternative is dairy-free, gluten-free, vegan, and low carb. To make it, simply steam, microwave, or roast some cauliflower florets until tender and blend them with tahini, olive oil, garlic, lemon juice, and spices such as cumin, smoked paprika, and salt. You can also add water to adjust the consistency.
Another option is to use avocado instead of chickpeas to make keto hummus. Blend the avocado with tahini, olive oil, garlic, lemon juice, and spices to taste.
If you are looking for a prepackaged keto-friendly dip, you can try Lilly's keto hummus, which is made with cauliflower.
Other keto-friendly dips that you can try include guacamole, chimichurri, and roast eggplant dip.
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Hummus as a garnish
Hummus can be included in a ketogenic diet, but only in small amounts. The main ingredients of hummus are chickpeas, olive oil, tahini, and lemon juice. Of these, chickpeas are the main source of concern for keto dieters as they are high in carbohydrates. A 1-cup serving of hummus contains around 40 grams of carbohydrates, which is significantly more than the recommended daily carb intake of 20-50 grams on a keto diet.
Therefore, if you are on a keto diet, it is recommended to treat hummus as a garnish rather than a dip. Here are some ways to include hummus as a garnish in your keto diet:
- Salads and Soups: Add a small amount of hummus to your salad or soup to give it a creamy and flavorful twist. This way, you can enjoy the taste of hummus while keeping your carb intake in check.
- Sandwiches and Wraps: Use hummus as a low-calorie substitute for mayonnaise or other creamy spreads in your sandwiches or wraps. This will add flavor and moisture to your sandwich without increasing your carb intake significantly.
- Vegetable Dips: If you are craving a dip for your vegetables, you can still enjoy hummus, but in moderation. Try dipping low-carb veggies like cucumbers, celery, radishes, or pepper strips. These vegetables have a higher fibre content and will add a satisfying crunch to your snack.
- Entrée Sauce: Hummus can also be used as a sauce for chicken, fish, meatballs, or tofu. Thinning out the hummus with yoghurt or olive oil can help stretch out the portion while adding a creamy texture to your meal.
While hummus can be a part of a keto diet in small amounts, there are also keto-friendly hummus alternatives available. These alternatives typically replace chickpeas with cauliflower or avocado, resulting in a lower-carb dip that still offers a similar flavour and texture. Making your own hummus at home can also be a healthier option, as you can control the ingredients and ensure there are no added preservatives or sugars.
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Hummus is a nutritious snack
However, traditional hummus, made with chickpeas, is high in carbohydrates, which are restricted on a keto diet. A 1-cup serving of hummus can contain up to 40 grams of carbohydrates, which is a significant portion of the daily carb allowance for keto dieters, which is typically restricted to under 50 grams per day.
For this reason, keto dieters are advised to consume hummus in small amounts or opt for keto-friendly alternatives, such as hummus made with cauliflower or avocado instead of chickpeas. These alternatives allow individuals on a keto diet to still enjoy the taste and texture of hummus while adhering to their dietary restrictions.
Despite the need for moderation or substitution, hummus can be a versatile and tasty addition to a keto diet when paired with low-carb vegetables like cucumbers, celery, radishes, or pepper strips. It can also be used as a sauce for entrees like chicken, fish, meatballs, or tofu, adding both flavor and nutritional benefits to a variety of keto-friendly dishes.
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Hummus health benefits
Hummus is a popular Mediterranean dip and spread that is packed with health benefits. It is made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice, and garlic in a food processor.
Nutritional Variety
Hummus is highly nutritious and provides a good amount of fiber, magnesium, phosphorus, copper, iron, calcium, and manganese. It is also quite low in cholesterol. Homemade hummus is typically a healthier option as it does not contain preservatives or added sugars.
Anti-Inflammatory Properties
The olive oil in hummus is rich in powerful antioxidants that have anti-inflammatory benefits. Extra virgin olive oil, in particular, contains oleocanthal, which has similar anti-inflammatory properties to common anti-inflammatory medicines. Sesame seeds, which make up tahini, may also help reduce markers of inflammation in the body, such as interleukin-6 (IL-6), which is elevated in inflammatory conditions like arthritis.
Digestive Health
Hummus is a great source of dietary fiber, which can improve digestive health. The fiber in hummus helps feed the healthy bacteria in the gut, and some of it is converted into the short-chain fatty acid butyrate, which has been shown to reduce inflammation in the intestines and may protect against colon cancer.
Heart Health
Chickpeas and olive oil, two key ingredients in hummus, may reduce risk factors for heart disease. Consuming olive oil daily has been associated with a lower risk of heart disease, as the monounsaturated fat may lower "bad" LDL cholesterol and blood pressure. Chickpeas are also an excellent source of polyunsaturated fats and fiber, which help reduce cholesterol levels and the risk of heart disease.
Weight Loss
Research from 2020 found that incorporating hummus into your diet may support weight loss goals by promoting better appetite control and reducing overall daily food intake compared to other commonly consumed foods.
Ketogenic Diet
While hummus is not traditionally considered keto-friendly due to the high carbohydrate content of chickpeas, it can still be included in a ketogenic diet in small amounts. Keto dieters can also opt for keto hummus, which replaces chickpeas with low-carb ingredients like cauliflower or avocado, or use hummus as a garnish rather than a dip to reduce their carbohydrate intake.
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Frequently asked questions
Hummus is not recommended on a ketogenic diet due to its high carbohydrate content. However, small amounts of hummus can be consumed occasionally, and there are also keto-friendly hummus alternatives available.
Hummus is made primarily from chickpeas, which are a source of carbohydrates. On a keto diet, only 5% to 10% of daily calories should come from carbohydrates, so hummus can quickly exceed this limit.
Yes, there are keto-friendly hummus alternatives available that use cauliflower or avocado instead of chickpeas, reducing the carbohydrate content. Other keto-friendly dips include guacamole, chimichurri, and roasted eggplant dip.
If you want to include hummus in your ketogenic diet, it is important to limit your portion size to a small amount, such as 2-4 tablespoons (30-60 grams), which provides 4-8 grams of net carbs. Additionally, you should carefully plan your other food choices to ensure your overall carbohydrate intake remains within the recommended range for ketosis.
