Chickpeas are a popular legume that tastes fantastic and can be used in various healthy recipes, including hummus, falafel, salads, and even roasted chickpeas. But here comes the question: are chickpeas keto? Read this article to find out if chickpeas are keto compliant or too high carb.
What Is A Keto Diet?
The ketogenic diet is a low-carbohydrate, high-fat eating plan that aims to induce a metabolic state called ketosis, where the body primarily uses fats for energy. It involves a high intake of healthy fats, moderate protein, and very low carbohydrates, typically under 50 grams per day. Ketosis occurs when the body breaks down fats into ketones for fuel, which can lead to weight loss and other potential health benefits. However, the diet can be challenging to maintain and may cause side effects like the “keto flu
Are Chickpeas Healthy?
Chickpeas or garbanzo beans are naturally gluten-free and do not cause allergies or intolerances in most people. In addition, according to the Harvard School of Public Health, eating chickpeas may lower the risk of type 2 diabetes, heart disease, and obesity while also increasing healthy gut flora to support digestive health and inflammation.
Are Chickpeas Keto?
Just like beans, chickpeas are not keto-friendly. Carbs in chickpeas are too high to include in a keto meal plan.
But how many carbs are in chickpeas?
1 cup (164g) of cooked chickpeas provides:
- Calories: 98.7
- Fat: 4.25g
- Carbs: 44.9g
- Fiber: 12.5g
- Net Carbs: 32.5g
- Protein: 14.5g
Are Chickpeas High In Carbs?
Chickpeas are high in carbs, which provide the majority of their calories. For example, a cup of boiled chickpeas has about 45 grams of total carbs, and 32 grams of net carbs per serving, which is really high carbs.
Can We Eat Chickpeas On A Keto Diet?
Most ketogenic diet approaches recommend consuming less than 30 grams of carbohydrates per day. Therefore, you have to replace chickpeas with another lower carb option.
Incorporating Chickpeas into a Keto Diet
If you’re determined to include chickpeas in your keto diet, here are some tips to make it work:
- Portion Control: Be mindful of portion sizes. Limit your chickpea intake to a small serving, typically 1/4 to 1/2 cup, to keep your carb intake in check.
- Balancing Macros: When consuming chickpeas, balance your macronutrients by adjusting your fat and protein intake accordingly. This can help ensure you maintain the desired ketogenic macronutrient ratios.
- Preparation Methods: Cooking chickpeas may reduce their carbohydrate content somewhat. Soaking and boiling chickpeas can help lower the carb count. Additionally, blending chickpeas into a hummus or puree can make them go further in keto recipes.
- Pairing with Low-Carb Foods: Pair chickpeas with low-carb vegetables, lean proteins, and healthy fats to create keto-friendly meals that fit your dietary goals.
Is Hummus Keto-Friendly?
It is somewhat logical to answer this question since the main ingredient of hummus are chickpeas. So, the answer is no: hummus is not keto. But that doesn’t mean you can’t enjoy it in moderation; even if you’re on a keto diet. You can easily make a delicious cauliflower hummus; trust me when I say this recipe tastes similar to classic hummus but has way fewer carbs.
Side Effects Of Eating Chickpeas
- Toxic chemicals included in raw chickpeas are difficult to digest. Complex sugars, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are also included in cooked chickpeas, which can be difficult to digest and are not entirely absorbed by the intestines.
- Potassium is found in abundance in canned chickpeas. People using certain medications, such as beta-blockers for heart problems, should be cautious about their potassium consumption because their blood potassium levels are elevated.
Is It True That Chickpeas Create Gas?
Yes, and it’s important to know for people with irritable bowel syndrome that chickpeas can induce bloating and gas and that this is due to the high levels of saccharides that are indigestible.
Keto Substitutes For Chickpeas
Even if chickpeas are not allowed on a keto diet and you can’t enjoy their taste and texture, here are some great alternatives for them.
- Boiled Peanuts
- Macadamia nuts
- Cauliflower Rice
- Cauliflower Hummus Made From Cauliflower
In conclusion, since carbs in chickpeas are high, you can’t include them in your keto diet. However, you can use some of our keto chickpeas substitutes in some recipes to replicate the flavor.
The full recipe is in the recipe card below. Readers that love this aslo made these recipes: