Hummus And Keto: A Healthy Match?

Hummus is a popular dip or spread that is widely regarded as a nutritious snack. However, its compatibility with the keto diet has been a topic of debate due to the presence of chickpeas, which are a source of carbohydrates. While hummus can be included in a keto diet in small amounts, it is important to monitor portion sizes to stay within the recommended carb range for ketosis. This has led to the emergence of keto-friendly hummus alternatives that use low-carb ingredients like cauliflower or avocado instead of chickpeas, offering similar flavours and textures while adhering to keto diet restrictions.

Hummus is not keto-friendly due to chickpeas

Hummus is a popular dip or spread, often paired with pita chips or vegetables. It is typically made from four ingredients: chickpeas, olive oil, tahini, and lemon juice. However, for those following a keto diet, hummus may not be the best choice due to the presence of chickpeas.

Chickpeas, also known as garbanzo beans, are a significant source of carbohydrates. On a keto diet, the daily intake of carbohydrates is typically restricted to just 5% to 10% of total calories, which equates to a maximum of 50 grams of carbohydrates per day, or even less for some people. Unfortunately, chickpeas can quickly deplete this limited carbohydrate allowance.

For example, a 2-tablespoon (30-gram) serving of plain hummus contains 6 grams of total carbohydrates, including 4 grams of net carbs. This serving size is already quite small, about the size of a golf ball. A half-cup (90-gram) serving of cooked chickpeas contains 20 grams of total carbs and 13 grams of net carbs. When those chickpeas are blended into hummus, the carbohydrate content increases even further. According to the Department of Agriculture, one cup of hummus made with chickpeas contains 49.5 grams of carbohydrates, which is far more than the recommended daily amount for keto dieters.

Therefore, while hummus is a tasty and nutritious snack, it is not keto-friendly due to the high carbohydrate content of chickpeas. However, this does not mean that hummus is completely off the table for keto dieters. Small amounts of hummus can be consumed occasionally, and there are also keto-friendly alternatives available, such as hummus made with cauliflower or avocado instead of chickpeas. These alternatives provide a similar flavor and texture to traditional hummus while keeping the carbohydrate count much lower.

Tahini is keto-friendly

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. However, tahini is keto-friendly.

Tahini is a paste made from toasted ground hulled sesame seeds. It is a common ingredient in Middle Eastern dishes such as hummus, baba ghanoush, and halva. It is also used in the cuisines of the Eastern Mediterranean, the South Caucasus, and parts of North Africa.

When following a keto diet, it is important to keep your daily total carb intake below 50 grams or net carb intake (total carbs minus fiber) below 25 grams. A 2-tablespoon (30-gram) serving of plain hummus contains 6 grams of total carbs and 4 grams of net carbs. This means that even a small amount of hummus can quickly add up to a significant portion of your daily carb allotment.

However, tahini can be used as a keto-friendly alternative to hummus. It can be mixed with water and vinegar to create a thinner consistency, and lemon juice can be added for a more tart flavor. Spices such as salt, pepper, and paprika can also be added to taste.

Tahini is a versatile ingredient that can be used as a dip, spread, or sauce. It pairs well with both sweet and savory dishes and can be used in place of nut butter or mayonnaise. It can also be added to smoothies or used as a thickening agent in soups.

In summary, tahini is a keto-friendly ingredient that can be used in a variety of ways, including as a replacement for hummus when following a keto diet. It is low in carbs, high in healthy fats, and a good source of essential nutrients.

Keto-friendly hummus alternatives

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. The chickpeas are a source of carbohydrates, which are limited on a keto diet. While hummus can be part of a keto diet, it should be consumed in small amounts.

Baba Ganoush

Baba ganoush is a Mediterranean spread and dip made from eggplant instead of chickpeas. It has similar ingredients to hummus, including tahini, garlic, lemon juice, and olive oil. It contains about 3 grams of net carbs per 3-tablespoon (45-gram) serving.

Paté

Paté 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. A 2-tablespoon (30-gram) serving of chicken liver paté, for example, has no carbs. However, it can be expensive to buy and time-consuming to make.

Black Soybean Hummus

Black soybean hummus is a variation of traditional hummus made with black soybeans, which are high in fiber and help keep the net carb count low. This type of hummus typically contains about 2 grams of net carbs per 3-tablespoon (30-gram) serving.

Edamame Hummus

Lantana brand Edamame Hummus is a commercially available hummus with only one carb per serving.

Zucchini Hummus

You can make zucchini hummus by substituting raw zucchini for chickpeas and using the other standard hummus ingredients. This results in a dip with a similar taste and texture to traditional hummus.

Low-Carb Hummus with Lupini Beans

Lupini beans are in the same legume family as chickpeas and have a similar taste and texture. They are high in fiber and low in net carbs, making them an ideal substitute for chickpeas in hummus. This type of hummus can be paired with keto-friendly crackers, chips, bread, or vegetables.

Keto Hummus with Cauliflower

Cauliflower can also be used as a substitute for chickpeas in hummus. This low-carb option results in a smooth, thick, and creamy dip that tastes delicious. Other ingredients typically include tahini, olive oil, garlic, lemon juice, smoked paprika, and cumin.

Keto-friendly foods to dip into hummus

Hummus is usually made from chickpeas, olive oil, tahini, and lemon juice. While hummus is highly regarded as a nutritious snack, chickpeas are the only ingredient of concern for keto dieters.

Chickpeas are a source of carbohydrates, and a keto diet typically restricts daily carbohydrate intake to 5% to 10% of total calories. Therefore, keto dieters often seek alternatives to hummus or modify the recipe to reduce carbohydrate content.

• Celery
• Raw broccoli
• Raw cauliflower
• Low-carb crackers or keto-friendly pita chips
• Cheese chips
• Baked cheese crisps
• Low-carb tortilla chips
• Keto naan bread
• Cucumber slices
• Carrots (if not strictly low-carb)

Additionally, you can make your own keto-friendly hummus by substituting cauliflower or avocado for chickpeas. This significantly reduces the carbohydrate content while retaining a similar flavour and texture.

Hummus as a garnish, not a dip

Hummus is a nutritious snack and a tasty dip, but it's not ideal for keto due to its high carb content. The main culprit is chickpeas, which are the main ingredient in hummus. However, this doesn't mean you have to give up hummus entirely if you're on a keto diet. The key is moderation and using hummus as a garnish rather than a dip.

Hummus can be enjoyed in small amounts on a keto diet. One tablespoon of hummus has about three grams of carbohydrates, but that may not be satisfying as a snack. Instead of using hummus as a dip, try treating it as a garnish. Add a small amount to salads, soups, or sandwiches for a burst of flavour without overdoing it on carbs. This way, you can still enjoy the taste of hummus while sticking to your keto diet.

When using hummus as a garnish, be mindful of the other ingredients in your meal. For example, if you add hummus to a salad, avoid high-carb toppings like croutons or dried fruit. Stick to non-starchy vegetables like leafy greens, cucumbers, or bell peppers. Similarly, if you use hummus in a sandwich, opt for low-carb bread and fillings like lettuce, tomato, or avocado.

If you're craving a dip for vegetables or low-carb crackers, there are some great keto-friendly alternatives to hummus. Baba ganoush, made from eggplant and similar ingredients to hummus, has a lower carb count. Paté, made from chicken, beef, or duck liver, is high in fat and has minimal carbs. You can also make your own hummus using black soybeans, which are high in fibre and help keep the net carb count lower.

So, while hummus may not be the ideal dip for a keto diet, it can still have a place on your menu. By using hummus sparingly as a garnish and exploring low-carb alternatives, you can enjoy the flavour of hummus while staying true to your keto goals.

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