Chickpeas, also known as garbanzo beans or Egyptian peas, are a staple in many diets worldwide. They're praised for their high protein, fiber, and nutrient content, as well as their versatility. However, if you're following a keto diet, you might be wondering, "Are chickpeas keto?" This article dives deep into the relationship between chickpeas and the ketogenic diet, providing you with the information you need to make informed dietary choices.
Understanding the Keto Diet
The ketogenic diet is characterized by very low carb recipes that are high in fat and protein. The goal of the keto diet is to enter a metabolic state called ketosis. This metabolic state helps the body transition to using fat as its main energy source instead of carbohydrates. In ketosis, the body burns fat for fuel instead of carbs. To achieve ketosis, you must be diligent about the types of food you’re choosing.
Chickpeas and Carbohydrates
Chickpeas are packed with essential nutrients, including protein, fiber, and a variety of vitamins and minerals. However, chickpeas generally aren’t recommended on a keto diet because they are moderately high in carbs. Because of their high fiber content, chickpea's primary nutrient is carbohydrates. Therefore, chickpeas are not typically an item you'd want on the ingredient list if you're looking to minimize your net carbs and maintain ketosis.
On a standard ketogenic diet, which typically limits daily net carbs to 20-50g, a single serving of chickpeas could consume most, if not all, of your daily carb allowance. A cup of boiled chickpeas contains approximately 45 grams of carbs total, which includes 12 grams of net carbs per serving, meaning a cup of cooked chickpeas delivers around 33 grams of net carbs. About 8 grams of sugar are also included in that 45 grams of total carbs.
Can You Eat Chickpeas on Keto?
Strictly speaking, chickpeas are not keto-friendly due to their high carbohydrate content. Most keto dieters aim to consume fewer than 50 grams of carbs per day. When you eat 1/2 cup cooked chickpeas you will intake around 20g of carbohydrates.
Read also: Is Chickpea Flour Keto?
It really does depend on how strict you are though. Some individuals follow a more liberal or cyclical keto diet, which allows for slightly higher carb intake on certain days. If you are on such a plan, you may be able to enjoy small portions of chickpeas in moderation. If you really love chickpeas, can't live without them and want to include them in your keto diet, you might be able to do so in very small amounts. A tablespoon of chickpeas (approximately 8g of carbs) might fit into a more flexible low-carb plan. If you're following a strict keto diet, it's best to avoid them or consume them in very small amounts (1 tablespoon at a time).
While you can technically eat very small amounts of any food and still remain in ketosis, chickpeas shouldn’t be eaten on a daily basis while practicing keto. They’re high in carbs and can quickly bring you over your daily limit, compromising your state of ketosis.
Hummus: A Chickpea-Based Concern
There’s no easier (or tastier) appetizer than hummus and pita chips. What’s more, hummus is highly regarded as a nutritious snack, especially compared with other dips and spreads, which tend to be high in fat and calories. However, you might be curious if you can eat hummus on the low carb, high fat keto diet.
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. Since it’s made of chickpeas, hummus does have carbohydrates in it.
While most people on keto aim to keep their daily total carb intake below 50 grams (or net carb intake - which is total carbs minus fiber - below 25 grams), 1/2 cup (90 grams) of cooked chickpeas packs 20 grams of total carbs and 13 grams of net carbs (1). A serving of two tablespoons of Sabra hummus contains around 4g of carbs, which includes 2g of dietary fiber and 0g of sugar.
Read also: Healthy and Delicious Chickpea Salad
A 2-tablespoon (30-gram) serving of plain hummus contains:
- Calories: 78
- Protein: 2 grams
- Fat: 5 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
Even this small amount packs 4 grams of net carbs. This serving size of hummus is about the size of a golf ball, so it may be a smaller amount than you’d typically serve yourself in one sitting. Most flavors, such as roasted garlic or red pepper, won’t significantly change the carb count or amount of other nutrients.
Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you’ll want to limit yourself to a small amount - perhaps just 2-4 tablespoons (30-60 grams), which provide 4-8 grams of net carbs. Plus, it’s best to carefully plan the other foods that you eat to ensure that your carb count remains low enough to stay in ketosis, which is the metabolic state of burning fat for fuel rather than carbs. Also, remember to carefully measure your serving, as it’s easy to overestimate how much 2-4 tablespoons (30-60 grams) really is. Additionally, you’ll want to avoid dessert hummus, which typically is chocolate-flavored and contains added sugar.
Hummus can be a convenient and delicious snack in small quantities for keto dieters, but it will still deliver carbs that could be better enjoyed elsewhere. That’s why many people on a keto diet look for keto hummus alternatives to eat conveniently on the go or as a quick snack.
Hummus: Dip or Garnish?
If you use hummus as a dip, you’ll want to carefully consider what you dip into your hummus. Most crackers are too high in carbs for the keto diet, as is pita bread - unless you specifically seek out keto-friendly versions. Even the carbs in carrots add up quickly. Instead, celery, raw broccoli, and raw cauliflower are good dipping options.
Read also: Easy Low-Carb Cheese Crackers
If you’re concerned about going overboard with dip, try using hummus as a garnish. Add it to salad or soup for a flavorful, creamy twist, or use it as a low calorie swap for mayonnaise when making low carb sandwiches or wraps. Treating hummus like a garnish rather than a dip makes it easier to manage your portion size.
Keto-Friendly Alternatives to Hummus and Chickpeas
While a small serving or two of hummus may be fine to have occasionally on the keto diet, you may want an alternative that’s lower in carbs, especially if you’re craving a dip. Here are a few options:
- Baba ganoush: Baba ganoush is a Mediterranean spread and dip made from eggplant rather than chickpeas, although the other ingredients are similar. This baba ganoush recipe 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’s high in fat and typically only contains trace amounts of carbs (though it’s expensive to buy and time-consuming to make). A 2-tablespoon (30-gram) serving of this chicken liver pate recipe doesn’t contain any carbs.
- Black soybean hummus: You can also make your own hummus from black soybeans, which are extremely high in fiber, to keep the net carb count on the lower side. This black soybean hummus contains 2 grams of net carbs per 3-tablespoon (30-gram) serving.
- Cauliflower: Cauliflower is a popular vegetable in keto recipes because an entire head contains just 17 grams of net carbs.
- Avocados: Avocados are always on our keto shopping list. They’re high in healthy fats, low in carbohydrates, and they’re downright delicious.
While nothing will be able to replicate the taste and texture of chickpeas exactly, there are several low-carb alternatives that can be substituted for it in recipes. If you're craving a recipe that uses chickpeas but want to stay within keto guidelines, we recommend using a low-carb alternative like tofu to take its place. Though it may take a bit of research, making low-carb and chickpea-free hummus, flatbread and plant-based patties is entirely possible.
Other Foods to Avoid on a Keto Diet
As a result of the keto diet’s strict rules about carbohydrates, some foods that are conventionally thought of as healthy won’t fit into a keto eating plan. It can be a daunting task to keep track of which foods to avoid on keto. Here's a list of foods to avoid on a keto diet:
- Fruits: Bananas, mangoes
- Vegetables: Sweet potatoes, corn
- Grains: Corn tortillas
- Alcohol: Wine
- Oils: Canola oil
- Sweeteners: Maple syrup, honey and dates
- Juices: Fruit juices
- Dried Fruit
- Snacks: Chips, crackers, cookies and snack foods
- Legumes: Lentils and peas
- Condiments: Many condiments are off the table when it comes to the keto diet since they’re often packed with sneaky added sugars.
- Dairy: Whole milk and many dairy alternatives aren’t optimal either, especially those made from grains like oat and rice milk.
- Grains: Quinoa and Pasta. The most important foods to avoid on the keto diet are refined carbohydrates such as bread, pasta, rice, chips, pretzels, cheese puffs, sodas, sweetened beverages, desserts and other snack foods.
Keto-Friendly Foods to Enjoy
Thankfully, there are so many delicious and nutritious foods that you can enjoy on the keto diet. Some options include fish, eggs, poultry, lean meats, cheese, full-fat yogurt, butter, olive oil, nuts, seeds and low-carb fruits and veggies.
Nutritional Risks of the Keto Diet
The keto diet is known for its extremes. “By nature, the keto diet isn’t fully balanced,” says Keri Glassman, RD, owner of Nutritious Life in New York City. Just look at the ratios in a typical keto diet food list: People on a keto diet aim to eat upwards of 80 percent of their calories from fat. They’ll also eat very few carbs. So, for the most part, you’ll skip out on fruits, legumes (like beans and lentils), most dairy, starchy vegetables, and whole grains.
And while you don’t need fruit or beans alone to be healthy, when removed altogether and while eliminating multiple foods, you can wind up with a less-than-nutritious diet. Because of keto’s restrictions, people on the diet are often at risk of deficiencies in essential nutrients, such as B vitamins, vitamin D, calcium, selenium, magnesium, and vitamin C.
To cover your nutrient bases, talk to a registered dietitian who is knowledgeable about keto before starting. Also, know that keto isn’t just about avoiding refined grains, junk food, and sugar - a popular misconception. Everything except for pure fats (like oil) and meat (chicken, fish, beef) is a source of carbs.