Are Chickpeas Keto?

Are Chickpeas Keto?

Chickpeas have quickly become one of the most popular legumes around. They're used to make everything from flatbread to burger patties. And while they're a well-known ingredient in healthy recipes, they're not ideal for every diet. If you're following a low-carb diet like the ketogenic diet, then you may be wondering if chickpeas are keto-friendly. Continue scrolling as we discuss chickpea's carbohydrate content and if you can enjoy them on a keto diet.

What Are Chickpeas?

Chickpeas have been grown and used in Middle Eastern countries for centuries. Their milk flavor makes them easy to add to any cuisine, and they hold an impressive nutritional profile. They're packed with protein, fiber, minerals and vitamins and are an excellent addition to several healthy dietsjust not the ketogenic one.

Why Limit Carbs?

To understand why those following a ketogenic diet limit carbs, it's essential to recognize carbohydrates' role in the diet. The goal of a ketogenic diet is to get and keep your body into ketosis. Ketosis is a state where your body begins to rely on fat for energy rather than carbs, and as a result, it starts to create ketones. The amount of ketones you're producing will tell you if you are in a state of ketosis. The only way to achieve ketosis is by restricting your carbohydrate intake for long enough that your body begins to retrain itself to start producing ketones from fats and then use those ketones for energy. Even when in ketosis, you will need to limit your carbohydrate intake to ensure that you stay there. Chickpeas

Carbs and Chickpeas

Unless you're snacking on just one or two chickpeas, they're are too high in carbs for a keto diet. 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 garbs and maintain ketosis. You will also need to limit foods primarily made with chickpeas like falafel and hummus. That being said, while we don't recommend munching on a handful of chickpeas and calling it keto, enjoying a few chickpeas here and there won't derail your diet. However, several chickpea alternatives are considered keto-friendly if you're searching for a more filling solution.

Net Carbs vs. Total Carbs

Chickpeas are an excellent source of fiber, a type of carbohydrate. Most individuals limit their carbohydrate intake to somewhere between 30 and 50 net carbs per day when following a ketogenic diet. When following a ketogenic diet, net carbs and total carbs carry different importance and knowing the difference between each can help ensure that you're following the diet correctly.

Total Carbs

Total carbs most commonly refer to the total number of carbs consumed daily. Many people choose to track their food and carbohydrate intake when following a ketogenic diet since carbs can sneak into your diet unexpectedly. While the total required amount of carbohydrates will vary based on a person's individual health needs, net carbs are usually of more importance when it comes to ketosis.

Net Carbs

Net carbs are different than total carbs. Net carbs are the total grams of carbohydrates that a portion of food contains, minus the grams of fiber and sugar alcohols it holds. These two factors are subtracted from the total carb amount because the body does not digest them. So, while food may have a higher total carb amount, its net carbs may be within the keto range. A one-cup serving of chickpeas has nearly 121 grams of total carbohydrates and 35 grams of net carbs, making chickpeas a less than ideal food to consume if you're trying to remain within the 30-50 net carb range. Chickpeas

Chickpea Alternatives

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. Here are a few of the most popular.
  • Green beans
  • Black soybeans
  • Peas
  • Tofu
Famous worldwide for their versatile uses and easy preparation methods, chickpeas taste great in both sweet and savory recipes. However, as tasty and nutritious as chickpeas maybe, they're not considered a keto-friendly food source. 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. From the Bob's Red Mill family to yours, have a healthy and happy day! Do you know of a keto substitute for chickpeas that we didn't mention above? Let us know about the many low-carb foods you consume in the comments below.  
Bob's Red Mill
December 17 2021

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