Carbs in Chickpeas: Are They Keto?

Chickpeas | Benefits | Side Effects | Carbs | Keto | Hummus | Substitutes

Chickpeas are very popular. We all know them primarily as an essential ingredient in hummus and falafels. Both dishes are delicious and generally considered healthy.

But are legumes like chickpeas allowed on the keto diet regarding net carbs?

Find out here, and more, based on science.

Are Chickpeas Keto?

Chickpeas or garbanzo beans are legumes that are one of the oldest crops in the world. They have been consumed for thousands of years in various cultures.

That variety, which most of us know, has a round shape and beige color. Nevertheless, black, green, or red chickpeas also exist.

After the soybean, the chickpea is the most cultivated and consumed bean in the world.

However, this very fact raises questions in the context of ketogenic diets. Like other beans, chickpeas are high in protein and carbohydrates.

Potential Health Benefits of Chickpeas

In addition to protein, chickpeas contain dietary fiber, which may moderate their effects on blood glucose and insulin levels (Chandalia et al. 2000¹).

Compared to refined carbohydrates, this is an advantage considering a low-carb diet.

In addition, legumes contain higher amounts of the following vitamins and minerals (*):

• Folate
• Magnesium
• Iron
• Phosphorus
• Manganese
• Copper
• Zinc

Due to the considerable content of minerals and proteins, it is hard to imagine a vegan diet without chickpeas.

However, their health benefits are generally overestimated because the human body can only absorb micronutrients from the bean to a limited extent.

Side Effects of Chickpeas

Although online media only ever report the benefits of chickpeas, they also have drawbacks.

The legumes contain many anti-nutrients that cancel out much of the health benefits.

Phytic Acid

Phytic acid is a bioactive substance contained by, for example, grains, seeds, and legumes.

Accordingly, chickpeas also contain this anti-nutrient. Since phytic acid can insolubly bind minerals in the digestive tract, it significantly limits their absorption (Gibson et al. 2010²).

For this reason, we can absorb the magnesium, iron, or zinc in chickpeas only in small amounts.

Lectins

Plants also defend themselves against predators. They produce large, sticky proteins to ward off pests, insects, and microorganisms (Dolan et al. 2010³).

Although we do not digest these anti-nutrients, they can sneak into the bloodstream through the gut.

These lectins hide in seeds, grains, leaves, barks, and hulls. Their concentration is exceptionally high in legumes, such as chickpeas.

Lectins bind viruses and bacteria and help them to cross the intestinal wall and reach organs (Dalla Pellegrina et al. 2009⁴).

In addition, lectins can cause inflammation (Freed 1999⁵).

Furthermore, lectins can bind to insulin and leptin receptors, ultimately leading to weight gain (Shechter 1983⁶).

The bottom line is that the supposedly healthy plant is unhealthy, especially if you want to lose weight.

However, their net carbohydrates determine how well chickpeas are suited for the keto diet.

Carbs in Chickpeas

Although chickpeas have a healthy reputation, they are still legumes. And they’re generally not very good for weight loss.

Like other legumes, chickpeas are high in carbohydrates.

How Many Carbs Are in Chickpeas?

100 grams of chickpeas provide the following average nutritional values (*):

• Energy: 164 calories
• Protein: 8.9 grams
• Fat: 2.6 grams
• Carbs: 27.4 grams
• Dietary fiber: 7.6 grams
• Net carbs: 19.8 grams

Thus, they have a fat-to-net carbohydrate ratio of about 0.13.

If we compare this value to the 13.5 of macadamia nuts (*), the result does look pretty bad.

The carbohydrate content of chickpeas overshadows fat and protein a long way.

Can You Have Chickpeas on Keto?

In short, chickpeas are not keto. They are a high-carbohydrate food.

Although some argue that small amounts do not exceed the average tolerance limit of 50 grams of carbohydrates per day, chickpeas are not recommended.

On the one hand, you will already eat small amounts of carbohydrates as part of other meals.

On the other hand, the relative amount in chickpeas is such that they can easily kick you out of ketosis.

Is Hummus Keto?

Hummus is a Levantine or Egyptian dip made from cooked and pureed chickpeas. 

It is one of the most popular foods from the Middle East that is steadily gaining popularity. Among vegans and vegetarians, it is now also considered a healthy food.

Wildly since recipes can vary, classic hummus generally consists of the following ingredients: 

• Chickpeas
• Tahini (sesame paste)
• Garlic
• Olive oil
• Lemon juice
• Cumin
• Salt

With this in mind, 100 grams of homemade hummus has the following average nutritional values (*):

• Energy: 177 calories
• Protein: 4.9 grams
• Fat: 8.6 grams
• Carbs: 20.1 grams
• Dietary fiber: 4.0 grams
• Net carbs: 16.1 grams

The fat-to-net carbohydrate ratio of 0.53 reflects the higher fat and lower carbohydrate content.

Hence, as long as you make it yourself, hummus is the better version of chickpeas. In contrast, you should avoid hummus from the supermarket, regardless of your diet.

Ready-to-eat hummus is usually made with vegetable oils, processed beans, and artificial ingredients that wreak havoc on your gut. 

Moreover, these ingredients are generally harmful to your health. The trans fats in ready-made hummus promote, among other things (Dhaka et al. 2011⁷):

• Cardiovascular disease
• Inflammation 
• Cancer

However, next to its brother from the grocery shelf, homemade hummus is also not a good option for a low-carb diet.

That’s why keto-friendly alternatives have emerged to replace chickpeas and hummus. 

Low-Carb Chickpea Substitutes for Keto

Since hummus, chickpeas, and other legumes are out of the question on a ketogenic diet, we need a suitable low-carb substitute.

We can find the most suitable candidates among low-carb vegetables and nuts. Among them, the following chickpea alternatives have become popular, especially in hummus recipes:

• Cauliflower
• Parsnips (medium-carb)
• Avocados
• Macadamia nuts
• Almonds

In summary, cauliflower is probably the most popular chickpea substitute. For this reason, you’ll find it in numerous keto hummus recipes, like this one:

The Bottom LIne

Although they have a healthy reputation and hummus is delicious, chickpeas are unsuitable for the keto diet. 

Even small portions contain too many carbohydrates, but chickpeas also contain little fat, which could make them a balanced food.

Consequently, foods with hummus can quickly throw you out of ketosis if you’re not careful.

Fortunately, there are alternatives in the form of macadamia nuts, avocados, or cauliflower. The latter is particularly suitable as an essential hummus ingredient, as it develops a similar creamy consistency when pureed.

In addition, you’ll find cauliflower along with almond flour in various keto falafel recipes.

Frequently Asked Questions FAQ

Are chickpeas good for low carb diet?

Since they are rich in carbohydrates, chickpeas are not suitable for low-carb. As substitutes, you can use cauliflower, macadamia nuts, or avocados, for example.

Will chickpeas kick me out of ketosis?

Exceeding 100 grams of chickpeas can be enough to kick you out of ketosis.

Is hummus OK on keto diet?

Since it is too high in carbohydrates, regular hummus is not allowed on the keto diet.

Studies

¹Chandalia M, Garg A, Lutjohann D, von Bergmann K, Grundy SM, Brinkley LJ. Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus. N Engl J Med. 2000 May 11;342(19):1392-8. doi: 10.1056/NEJM200005113421903. PubMed PMID: 10805824. 

²Gibson RS, Bailey KB, Gibbs M, Ferguson EL. A review of phytate, iron, zinc, and calcium concentrations in plant-based complementary foods used in low-income countries and implications for bioavailability. Food Nutr Bull. 2010 Jun;31(2 Suppl):S134-46. doi: 10.1177/15648265100312S206. Review. PubMed PMID: 20715598.

³Dolan LC, Matulka RA, Burdock GA. Naturally occurring food toxins. Toxins (Basel). 2010 Sep;2(9):2289-332. doi: 10.3390/toxins2092289. Epub 2010 Sep 20. Review. PubMed PMID: 22069686; PubMed Central PMCID: PMC3153292.

⁴Dalla Pellegrina C, Perbellini O, Scupoli MT, Tomelleri C, Zanetti C, Zoccatelli G, Fusi M, Peruffo A, Rizzi C, Chignola R. Effects of wheat germ agglutinin on human gastrointestinal epithelium: insights from an experimental model of immune/epithelial cell interaction. Toxicol Appl Pharmacol. 2009 Jun 1;237(2):146-53. doi: 10.1016/j.taap.2009.03.012. Epub 2009 Mar 28. PubMed PMID: 19332085.

⁵Freed DL. Do dietary lectins cause disease?. BMJ. 1999 Apr 17;318(7190):1023-4. doi: 10.1136/bmj.318.7190.1023. PubMed PMID: 10205084; PubMed Central PMCID: PMC1115436.

⁶Shechter Y. Bound lectins that mimic insulin produce persistent insulin-like activities. Endocrinology. 1983 Dec;113(6):1921-6. doi: 10.1210/endo-113-6-1921. PubMed PMID: 6357762.

⁷Dhaka V, Gulia N, Ahlawat KS, Khatkar BS. Trans fats-sources, health risks and alternative approach – A review. J Food Sci Technol. 2011 Oct;48(5):534-41. doi: 10.1007/s13197-010-0225-8. Epub 2011 Jan 28. PubMed PMID: 23572785; PubMed Central PMCID: PMC3551118.