Hummus On Keto: Approved Or Not?

The keto diet is a popular weight loss diet that involves strict rules, including consuming less than 50 grams of carbohydrates a day. This means that many usual foods are off the table, such as bread, pastries, some fruits, and certain legumes. Hummus, a popular dip or spread, is made from chickpeas, olive oil, tahini, and lemon juice. So, can you eat hummus on a keto diet?

Hummus is keto-friendly in small amounts

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

The keto diet is a very low-carbohydrate diet that aims to shift the body's fuel source from glucose to fat. This means that those following a keto diet need to restrict their carbohydrate intake to less than 50 grams per day, which can be challenging.

Hummus is made from chickpeas, which are a source of carbohydrates. A 1/2 cup serving of chickpeas contains about 22.5 grams of carbohydrates. When made into hummus, the carbohydrate content can be as high as 49.5 grams per cup. This means that even a small amount of hummus can contribute a significant portion of your daily carb allowance on a keto diet.

However, hummus also contains fiber, healthy fats, protein, and B vitamins, making it a nutrient-dense food. It can be enjoyed as a dip with low-carb vegetables like cucumbers, celery, radishes, or pepper strips, adding additional fiber and vitamins to your diet.

To stay within your carbohydrate limit, it's important to limit your hummus intake to a small amount, such as 2-4 tablespoons, which provide 4-8 grams of net carbs. It's also crucial to carefully plan your other meals and snacks to ensure your overall carb count remains low enough to stay in ketosis.

If you're a hummus lover but want a lower-carb option, there are some great alternatives you can try. For example, you can make keto hummus by substituting cauliflower for chickpeas, or you can opt for dips like guacamole, chimichurri, or roasted eggplant dip. These options will allow you to enjoy the taste and texture of hummus while keeping your carb intake in check.

Hummus is high in carbs

Hummus is a popular Middle Eastern dip or spread, typically made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice, and garlic. It is a nutritious and healthy food, packed with vitamins, minerals, protein, and fibre.

However, hummus is high in carbohydrates. A two-tablespoon serving of hummus contains about five grams of carbohydrates. This is largely due to the chickpeas, which are the main ingredient in hummus. A 1/2 cup serving of chickpeas contains about 22.5 grams of carbohydrates. When those chickpeas are made into hummus, a cup of the final product contains about 49.5 grams of carbohydrates.

Because of its high carb content, hummus is not considered keto-friendly. The keto diet is a very low-carbohydrate diet, in which people aim to consume less than 50 grams of carbs a day. This is to shift the body from using glucose as its main source of fuel, to burning fat for energy.

While it is possible to include small amounts of hummus in a keto diet, it is not easy to do so, and keto hummus alternatives are often recommended. These include dips made with avocado, roasted or steamed cauliflower, and tahini, which is keto-friendly and high in calcium and fat.

Tahini is a keto-friendly hummus ingredient

Hummus is a delicious dip and sauce, but it's not always keto-friendly. The main ingredient in hummus is chickpeas, which are a source of carbohydrates. While it is possible to include hummus in a keto diet in small amounts, there are some alternative options with fewer carbs that you might want to consider.

One such option is tahini. Tahini is a keto-friendly hummus ingredient, made from sesame seeds. It has a thick, smooth texture and a strong, nutty flavour. It is a common ingredient in Mediterranean and Middle Eastern cuisine and is often used as a condiment in dips like hummus and baba ghanoush.

Tahini is a good source of essential oils, fats, calcium, iron, magnesium, fibres, and oils. It also contains lignans, which are a type of antioxidant that can help to fight free radicals in the body. Additionally, it is rich in vitamins and minerals like calcium, iron, and magnesium.

In terms of macronutrients, tahini has a low amount of carbs and a high concentration of protein and fat. One tablespoon of tahini contains approximately 3 grams of carbs, 2 grams of fibre, 8 grams of fat, and 3 grams of protein. This makes it a great addition to a keto diet, as it fits within the recommended macronutrient ratios.

You can use tahini in a variety of ways. It can be added to hummus to make it keto-friendly, or used as a sauce or salad dressing. It can also be paired with vegetables like celery and cauliflower for a quick snack.

So, if you're looking for a keto-friendly alternative to traditional hummus, consider using tahini as a base and adding in some low-carb vegetables. Not only will you get the delicious flavour and creaminess of tahini, but you'll also benefit from its nutritional profile.

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, as they contain a fair amount of carbohydrates. However, hummus can be enjoyed in small amounts as part of a keto diet.

Tahini

Tahini is a sesame paste with a creamy and nutty flavor. It is often added to hummus and is keto-friendly. It contains three grams of carbohydrates, two grams of fiber, eight grams of fat, and three grams of protein per tablespoon serving.

Chimichurri

Chimichurri is a parsley-based sauce or dressing made with olive oil, garlic, white vinegar, and a spicy pepper. It is a great dip or sauce, adding flavor and a dose of healthy fats from the olive oil. It typically contains 1.3 grams of carbohydrates, 0.5 grams of fiber, and five grams of fat per two-tablespoon serving.

Nut Butter

Nut butters, such as almond butter, add a lot of flavor and creaminess to foods. They can be added to dressings, served with crunchy veggies, or used as a marinade for meat or tofu. Each tablespoon serving of almond butter contains about 3.5 grams of protein, nine grams of fat, three grams of carbohydrates, and 1.5 grams of fiber.

Baba Ganoush

Baba ganoush is a Mediterranean spread and dip made from eggplant rather than chickpeas, although the other ingredients are similar. It contains about three grams of net carbs per three-tablespoon serving.

Pate

Pate is a smooth spread made from cooked chicken, beef, or duck liver. It is high in fat and typically contains only trace amounts of carbohydrates.

Black Soybean Hummus

Black soybean hummus is a great way to get your hummus fix while keeping the net carb count low. It contains two grams of net carbs per three-tablespoon serving.

Hummus is a nutritious snack

Hummus contains fiber, healthy fats, protein, and B vitamins, making it a nutrient-dense food. It's a great sauce for dipping low-carb veggies like cucumbers, celery, radishes, or pepper strips to add additional fiber, vitamin C, vitamin A, and colour and crunch to your diet.

However, the chickpeas in hummus are a source of carbohydrates, and if you're on a keto diet, you'll want to keep your daily total carb intake below 50 grams. A 1/2 cup (90-gram) serving of cooked chickpeas contains 20 grams of total carbs and 13 grams of net carbs. A two-tablespoon serving of hummus has about five grams of carbohydrates. So, while hummus can be part of a keto diet, you'll want to limit yourself to a small amount.

There are also keto-friendly hummus alternatives, such as tahini, chimichurri, and almond or any nut butter. These options are similar to hummus but lower in carbs.

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