Your Guide to Incorporating Hummus Into Your Keto Diet

Switching up your eating habits can be challenging, particularly when following a ketogenic diet. With this diet, only 5 to 10 percent of your daily calorie intake should come from carbs, so you will need to increase your fat consumption and decrease your carb consumption.

For those on a ketogenic diet, hummus and vegetables may not be the best snack option. Chickpeas, the primary ingredient in hummus, are high in carbohydrates, meaning they are not suitable for the low-carb, high-fat requirements of a ketogenic diet. 

Fortunately, some alternatives to traditional hummus can provide a similar flavor and texture while still being low in carbs. Here's what you need to know about incorporating “hummus” into your keto lifestyle.

What to Avoid and What to Opt For 

Garbanzo beans offer a considerable amount of fiber and plant protein, but unfortunately, they are not suitable for a low-carbohydrate ketogenic diet due to their high carbohydrate content. A cup of garbanzo beans contains a lot of carbohydrates– about 45 grams. When these beans are turned into hummus, the amount of carbohydrates increases to around 49.5 grams. This amount of carbohydrates is too much for someone following the ketogenic diet to consume in one sitting or even in one day.

It is no secret that a small serving of hummus wouldn't be enough to satiate hunger. As an alternative, experts proposed adding more green, non-starchy vegetables to your meal for a good source of carbohydrates. Don't despair if you love hummus and are on a keto diet. You don't have to give up this delicious snack totally. Instead, opt for a lower-carb version, such as tahini, a sesame-based product. 

It has the benefit of being both keto-friendly and rich in calcium and fat. To make a low-carb version of hummus, you can either purchase it pre-made or create your batch with other low-carb ingredients in addition to tahini. You may also want to consider trying different, creative dip recipes low in carbs. These could include hummus, guacamole, Greek yogurt-based dips, and other dips made with ingredients such as nuts, seeds, and low-carb vegetables.

Eating on a keto diet means being careful with your carbohydrate intake, but it is still possible to enjoy hummus in moderation. You can make a keto-friendly version of hummus by swapping out the traditional chickpeas for cauliflower or avocado, both of which are lower in carbohydrates. This can help you enjoy the flavor of hummus while keeping your carb intake low. To make the most of your meal, pair the hummus with non-starchy vegetables.

Final Thoughts 

A keto diet is a great way to lose weight and improve health, but it can be challenging to follow when it comes to snacking. Hummus is a traditional snack food that is high in carbs, making it not suitable for the keto diet. However, there are several keto-friendly alternatives to hummus, such as the ones mentioned above. These healthy ingredients provide the body with essential vitamins, minerals, and healthy fats while being low in carbs and perfect for a keto diet.

Is hummus keto? Find out with Keto Diet Yum. We have keto guides with everything you need to know, including delicious recipes, tips for starting, tips for eating out, and complete meal plans to get you started. Contact us!