Are chickpeas keto friendly? – Calories, Nutrition and Keto

Are Chickpeas Keto-Friendly?

No, chickpeas are not considered keto-friendly. The ketogenic, or keto, diet encourages low-carb, high-fat eating. This diet aims to put your body into a state of ketosis where it is burning fat for fuel instead of carbohydrates. Chickpeas, also known as garbanzo beans, are high in carbohydrates, specifically complex carbohydrates. One cup of chickpeas contains approximately 45 grams of carbs which is well over the daily limit for most keto diets which usually limit carbs to around 20-30 grams per day.

Nutritional Facts About Chickpeas

Despite not being keto-friendly, chickpeas are incredibly nutritious and offer a range of health benefits. They are packed with vitamins, minerals, and are a great source of protein and fiber. They contain iron, zinc, phosphorus, B vitamins and more. The high amount of fiber helps with digestion and the high protein content makes them an excellent choice for vegetarians and vegans.

What is the Average Weight?

The average weight of a chickpea can vary, but typically a single chickpea weighs around 0.1 grams. This mean a cup would contain between 200 to 300 chickpeas.

Additional Information About Chickpeas

Chickpeas are rich in plant-based protein and are part of the legume family. This means they share many nutritional characteristics with lentils, peas and beans. In addition to being high in complex carbohydrates, and protein, they are also rich in polyunsaturated and monounsaturated fats which are good for heart health.

Chickpeas also contain a variety of antioxidants including but not limited to flavonoids, phytonutrients, and phenolic compounds which offer a range of health benefits such as inflammation reduction, and reduction in chronic diseases like heart disease and cancer.

Other Foods To Match With Chickpeas

Chickpeas are versatile and can be incorporated into a variety of dishes. In Middle Eastern cuisine, chickpeas are used in dishes like hummus and falafel. They go well with veggies and grains like quinoa, making them a great addition to salads. Chickpea curry is a staple in Indian cooking. You can roast them for a crispy snack, or add them to stews and soups. As part of a balanced diet, chickpeas can contribute to overall good health. However, for those following a Keto based diet, chickpeas may contribute to carbohydrate levels exceeding the recommended daily intake.

Chickpeas, also known as garbanzo beans, are high in carbohydrates and thus not typically considered keto friendly. In the ketogenic diet, the focus is on foods that are high in fat and low in carbs, with moderate protein. This is to enable the body to switch from burning glucose to burning fat for energy, which is the core principle of the keto diet.

However, this does not mean chickpeas can’t be enjoyed in moderation or replaced with more keto-friendly alternatives in recipes. Below, we’ve identified some favorite dishes that either use chickpeas in moderation or replace them with other keto-friendly foods:

1. Bacon and Mushroom Chickpea Substitute

For a chickpea-flavored dish without the carbs, consider bacon and mushroom stir-fry. Mushrooms share some of the same flavor profiles as chickpeas and when mixed with bacon, provide a rich, satisfying dish, while staying keto-friendly.

2. Zucchini Hummus

Hummus typically uses chickpeas, but this zucchini variant provides the same smooth, creamy texture you’d expect from traditional hummus. With additional ingredients like tahini, garlic, lemon juice, and olive oil, it’s high in healthy fats and low in carbs.

3. Cauliflower Falafel

In this dish, balled cauliflower is used in place of traditional chickpeas for a low-carb twist on a Middle Eastern classic. Seasoned with various herbs and spices, these bites are cooked until golden brown and served with a tangy tzatziki sauce.

4. Avocado Chickpea Salad with Keto Replacement

In this refreshing salad, chickpeas are replaced with diced avocado. Combined with cucumbers, tomatoes, and a lemon-dill dressing, it offers great nutritional benefits without going over your carb limit.

5. Stuffed Bell Peppers

Stuffed bell peppers traditionally contain chickpeas, but when filled with ground turkey, cheese and a variety of vegetables, they become a low-carb, high-protein meal that is delicious and satisfactorily filling.

6. Keto Falafel

These amazing keto falafel are made with ground almonds instead of chickpeas, providing an incredibly tasty and low-carb alternative to regular falafel. They’re baked and not fried, reducing unnecessary fat without compromising on taste.

7. Eggplant and Tomato Medley

This earthy and comforting dish swaps chickpeas for eggplants, tossed in a flavorful tomato sauce. It’s a low-carb, nutritious meal that pairs excellently with cauliflower rice or keto bread.

8. Keto Mug Cake

Satisfy your sweet tooth with a keto mug cake! Instead of high-carb chickpea flour, it’s made with almond or coconut flour. Complemented with keto friendly sweeteners, it stays within the keto guidelines while meeting your craving for a sweet treat.

Frequently Asked Questions about chickpeas and Keto

1. Are chickpeas keto-friendly?

No, chickpeas are not very keto-friendly. The ketogenic diet is a low carb, high fat diet. Chickpeas, also known as garbanzo beans, are relatively high in carbohydrates. About 3/4 cup of chickpeas (130g serving) has nearly 30 grams of carbohydrates, and only about 8 grams of fiber. This results in a net carbohydrate content of approximately 22 grams which would quickly consume a sizable portion of a typical keto daily carb limit ranging from 20 to 50 grams.

2. Can chickpeas be integrated into a keto diet in any way?

While chickpeas aren’t a staple in a keto diet, they could potentially be incorporated in very small amounts without tossing your body out of ketosis. However, this should be done sparingly and carefully, taking into account the rest of your daily carb intake. It’s also good to note that there are other sources of plant protein which are much lower in carbs that could be used instead.

3. What nutrients are in chickpeas?

Chickpeas are rich in a variety of nutrients. They are a great source of plant-based protein and fiber, which can help with digestion and satiety. Chickpeas contain a range of vitamins and minerals, including iron, zinc, phosphorous, and B vitamins. They also contain antioxidants which help with inflammation and overall health.

4. Are there any low-carb alternatives to chickpeas?

Yes, there are several low-carb alternatives to chickpeas that can fit more comfortably into a keto diet. Foods such as cauliflower, broccoli, zucchini, and other non-starchy vegetables can be used in recipes in place of chickpeas. Additionally, nuts and seeds are excellent sources of protein and healthy fats, with lower carb content than chickpeas.

5. How does consuming chickpeas affect ketosis?

Consuming chickpeas on a keto diet can potentially knock your body out of ketosis. The metabolic state of ketosis, which is the primary goal of a ketogenic diet, occurs when your body is deprived of carbohydrates and begins to burn fat for energy. Consuming high-carb foods like chickpeas can provide your body with more carbs than it needs on a keto diet, shifting the energy burning process back to carbohydrates instead of fats. Therefore, it is generally recommended to avoid chickpeas while following a ketogenic diet to maintain ketosis.

Recommended Articles About Keto

1. Are green grapes keto-friendly?
2. Are pistachios keto-friendly?
3. Are beets keto-friendly?