Are Chickpeas Keto-Friendly?
The ketogenic (keto) diet has become one of the most popular diets for weight loss and overall health. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which has been shown to aid weight loss and provide various other benefits.
However, the keto diet also restricts many nutritious foods, including some foods that are typically considered healthy. One of these restricted foods are chickpeas.
An Overview of the Ketogenic Diet
The main goal of the keto diet is to put your body into a metabolic state called ketosis. This happens when your body becomes very efficient at burning fat for energy instead of carbs.
In order to achieve ketosis, the keto diet recommends getting less than 10% of your total daily calories from carbs. This dramatic reduction in carb intake leads your body to look for alternative energy sources.
With very little carbs available, your body starts burning stored fat for energy instead of carbs. This produces ketones as a byproduct, leading to ketosis.
Are All Legumes Off Limits on Keto?
Chickpeas, also known as garbanzo beans, are members of the legume family. Other foods in the legume family include beans, lentils, peas, and peanuts.
Legumes are typically very high in carbohydrates, ranging from around 2060% carbs by weight. This makes legumes a restricted food group on the ketogenic diet.
However, the carb counts can vary significantly within the legume family. Out of all the legumes, lentils tend to be lowest in carbs, followed by split peas and black beans. Chickpeas contain a moderate amount of carbs compared to other legumes.
Why Are Chickpeas Restricted on Keto?
The main reason why chickpeas are restricted on keto is because of their carb content. One cup (164 grams) of cooked chickpeas contains:
- 38.9 grams of carbs
- 12.5 grams of fiber
- 5.2 grams of sugar
- 14.5 grams of protein
- 4.3 grams of fat
Once you account for the fiber content, there is a total 26.4 grams of digestible ("net") carbs in a cup of cooked chickpeas. This would use up more than an entire day's worth of net carbs on keto.
Other Concerns with Chickpeas on Keto
In addition to being high in total carbs, chickpeas also provide a significant amount of starch. The starch in chickpeas makes up about 53% of the total carb content.
Starches can rapidly increase blood sugar levels. Therefore, foods high in starch are very restricted on low carb diets like keto.
The high fiber content can also be a disadvantage for some people on keto. While fiber does not directly impact blood sugar or ketone levels, high fiber intake can slow digestion and nutrient absorption.
Some people may also find chickpeas difficult to digest, which can contribute to unpleasant gas and bloating issues when over-consumed.
Health Benefits of Chickpeas
Despite being restricted on keto, chickpeas are incredibly nutritious. They have been linked to a variety of potential health benefits, including:
- Improved digestion: The fiber in chickpeas may promote regularity, improve digestive health, and even lower your risk of colon cancer.
- Better blood sugar control: Eating chickpeas regularly is associated with improved blood sugar regulation and insulin sensitivity.
- Lower cholesterol: Soluble fiber in chickpeas can help remove excess cholesterol from your blood to keep levels balanced.
- Increased satiety: The protein, fiber, and complex carbs in chickpeas may promote feelings of fullness and keep you satisfied between meals.
Ways to Add Chickpeas to a Keto Diet
While going overboard on chickpeas is not recommended on keto due to their high net carb counts, there may be room to incorporate a small amount into your diet in moderation.
Some ways to add chickpeas to a keto diet include:
- Using 23 tablespoons (3045 grams) of chickpea flour occasionally in keto baking recipes
- Mixing a small handful of chickpeas into salads
- Making a keto-friendly chickpea dip with 2-3 tablespoons (30-45 grams) of chickpeas
- Adding a spoonful or two of roasted chickpeas as a garnish for dishes
When adding chickpeas to your keto diet, make sure to account for the extra carbs by reducing your net carbs elsewhere. This will help ensure you stay in ketosis.
Keto-Friendly Alternatives to Chickpeas
If you want to recreate the texture and flavor of chickpeas in your keto recipes, several alternatives may work.
Some popular keto-friendly alternatives to chickpeas include:
- Hearts of palm: With their firm, crunchy texture and mildly nutty flavor, hearts of palm work wonderfully in place of chickpeas in salads and stir-fries.
- Nuts and seeds: Chopped almonds, walnuts, pumpkin seeds or sunflower seeds can provide a nice crunch in grain-free tabbouleh or stuffed vegetables.
- Diced vegetables: Cauliflower, broccoli, turnips or eggplant can be diced small and roasted until crispy to substitute for chickpeas in plant-based dishes.
- Tofu: When blended, tofu can mimic the creamy texture of blended chickpeas in dips and spreads.
The Bottom Line
Overall chickpeas are generally considered off limits on the keto diet due to their high carbohydrate, starch and fiber content.
However, incorporating small amounts of chickpeas alongside keto-friendly substitutions can add beneficial nutrients and variety to your low carb diet.
As with any higher carb food, moderation and portion control is key to finding the right balance on keto.
FAQs
Can you eat chickpeas on the keto diet?
Chickpeas are quite high in carbs and generally restricted on keto. However, incorporating small amounts in moderation may be possible for some people. Use care not to overdo portions as too many chickpeas can easily knock you out of ketosis.
What can I use instead of chickpeas in my recipes?
Great substitutes include hearts of palm, nuts, seeds, diced low carb vegetables like cauliflower or eggplant, and tofu. These alternatives provide a similar texture and flavor as chickpeas without all the carbs.
Are chickpea flour and chickpea pasta keto-friendly?
No, most chickpea-based products like chickpea flour and pasta tend to be very high in carbs. It's best to choose nut- and seed-based flours and low-carb vegetables like zucchini or palmini pasta instead when following the keto diet.
What are some health benefits of chickpeas?
Despite their carb content, chickpeas are highly nutritious. They have been linked to digestive health, balanced blood sugar levels, lower cholesterol, and increased fullness between meals due to their fiber, protein and complex carbs.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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