Is Hummus Keto?

People turn to hummus and other healthful foods as the connection between diet and health becomes more well-known.  Health-conscious people's pantry contents now include this Middle Eastern classic instead of less nutritious conventional dips and spreads. And yet hummus didn't gain popularity only because nutritionists recommend it; in addition to being healthy, hummus tastes great. One would understand the commotion if he had ever tasted it.

We must ask the following questions: Is hummus keto-friendly? If not, what other options are available? But no. Bean paste is basically what hummus is, and beans aren't keto-friendly.

What is Hummus?

The Arabic term for "chickpeas with tahini" is ḥummuṣ bi ṭaḥīna. The chickpeas used in hummus are cooked and coarsely mashed, while tahini is a form of watery sesame paste. Hummus is generally seasoned with salt, garlic, and lemon juice. Other ingredients are added, such as paprika, olive oil, and parsley, depending on the location. Hummus is now available at almost every grocery shop. It comes in tubs or cans, and certain types have extra flavours added. Using a food processor, powerful immersion blender, or blender at home makes hummus simple. Although it was first enjoyed as a dip with pita bread, crudités, crackers, and chips. Many others like it spread as well.

Is hummus a Carb or Protein?

From a ketogenic diet perspective, this dish is heavy in carbohydrates. The USDA Nutrient Database estimates that a 100g (3.5 oz) portion of regular hummus has around 14g net carbohydrates. Even while it does not seem like much, keep in mind that most people following a ketogenic diet must consume between 20 and 50 grammes of carbohydrates daily. One will be eating many courses at least three times a day; therefore, in order to stay under the prescribed limits, each plate should contain fewer than 10g of net carbohydrates.

In addition, chickpeas provide the majority of the hummus's carbohydrates, with the tahini providing a small portion. Chickpeas are a legume, and like other legumes, they contain between 50 and 70 percent of their calories from carbohydrates. When following a ketogenic diet, one should choose foods mostly high in fat and low in protein.

In addition to net carbohydrates, hummus contains a substantial amount of protein—about 8g of every 3.5 oz meal. The protein is extremely bioavailable and readily digested. One of the primary reasons it first gained popularity was its high protein content.

What are the Best Hummus Alternatives for Keto?

Despite its advantages and widespread appeal, we've covered why chickpea hummus is off-limits to keto readers. Rather, choose low-carb "hummus" brands or keto-friendly varieties produced with low-carb components.

For a start, consider these great alternatives: 

Avocado hummus

Try avocado hummus instead of trying to replicate the flavour and appearance of chickpea hummus. This recipe combines tahini, soaked macadamia nuts, and avocados to create an incredibly creamy and delicious dip. With a net carb count of only 2.4g per serving, it is high in monounsaturated fats, shown in studies to promote heart health and even aid in weight loss.

Cauliflower hummus

Is there any keto food that cauliflower can't replace? The appearance of the smokey cauliflower hummus is authentic, and it tastes rather like as well. First, one must season the cauliflower and bake it in the oven. Then, mix it until it's smooth and creamy, just as one would with chickpea hummus. This kind of hummus offers around 7g of carbohydrates per 100g serving, about half of conventional hummus.

Hummus with artichokes

Other low-carb hummus recipes are available, like this one that mixes cauliflower with artichoke bottoms. This gives the cauliflower hummus a more earthy flavour and makes it creamier. Mayonnaise is a great method to add additional fat and creaminess to food while following a ketogenic diet. This one has around 3.3 grammes of net carbohydrates per serving.

Zucchini

Try the zucchini-based hummus instead of one with beans or nuts. This one uses raw zucchini since cooked zucchini will make a too mushy paste. Low-carb substitutes such as cauliflower, sunflower seeds, and lupini beans are often used in these. Make sure to serve them with bread, crackers, and low-carb chips.

Almond pulp hummus

Don't discard the pulp when you make homemade almond milk the next time! Instead, make this hummus using almond pulp. It's even more excellent than the traditional chickpea hummus recipe, which is the same.

What are the Health Benefits of Low-Carb Alternatives to Hummus?

Artichokes, cauliflower, and avocados are loaded with health advantages. Here are some additional justifications for including them regularly in the keto meal plan.

Cauliflower

Increasingly popular as a low-carb substitute for starchy potatoes and rice, cauliflower is a cruciferous vegetable.  Cauliflower is a member of the Brassica family, which also includes broccoli and Brussels sprouts. Its sulforaphane is thought to have anti-cancer qualities. Cauliflower is one staple food of a ketogenic diet. Over 130,000 persons' diets were studied for 24 years, and the results showed a link between frequent cauliflower intake and weight reduction.

This finding validates the cauliflower diet and cookbooks only focused on cauliflower.

Avocado

Avocados are the best fruit for keto dieters. They are rich in monounsaturated fats and have little net carbohydrate content.

Consuming avocados was associated with a statistically significant reduction in body weight, body mass index (BMI), and waist circumference among over 17,000 persons surveyed.

Eighteen different studies indicated that avocado eaters had a higher level of high-density lipoprotein (HDL) and a 50% lower risk of developing metabolic syndrome than non-avocado eaters. A different study involving 55,000 individuals revealed that those who regularly ate avocados were less likely to gain weight.

Artichoke

For generations, people have used artichokes in all of their therapeutic forms. In addition to their well-known ability to assist the liver and gallbladder, two vital organs for fat metabolism, scientists are now studying artichokes for their potential to improve cardiovascular health.  According to recent studies, an extract from the leaves of artichokes helps lessen the symptoms of non-alcoholic fatty liver disease. This chronic liver disease is widespread in obese people and is often brought on by metabolic syndrome.

People Also Ask

What are some Tips for Making a Keto Friendly Hummus?

Making the spreads from scratch is the best approach to maintaining the ideal macro ratios to remain in the fat-burning state of ketosis. Make recipes from scratch without fear.  Vegetable oil is another unwanted ingredient in store dips and spreads. Avoid polyunsaturated vegetable oils that are high in omega-6. Choose monounsaturated avocado or olive oils instead.  Cream cheese and mayonnaise are other excellent components for creating a keto spread. Even if extra fat is not called for in the recipe, it is added to your keto dip or spread. It will undoubtedly get smoother! (Remember to include the extra fat in daily macro calculations.)

How to reduce the carb content in homemade hummus?

Aiming to reduce the carb content in homemade hummus? It is simpler than you think. To key to reduce the carb content in hummus is to replace the contents that are adding to the over the line carbohydrate content. Such as, replace the chickpeas with low-carb food alternatives such as cauliflower, almond pulp and zucchini. To add flower, squeeze a fresh lemon over the hummus or use olive oil for rich taste. These additions and subtractions must lower the carbohydrate content of the homemade hummus while providing the similar texture and taste.

Conclusion

People turn to hummus and other healthful foods as the connection between diet and health becomes more well-known.  Health-conscious people's pantry contents now include this Middle Eastern classic instead of less nutritious conventional dips and spreads. The chickpeas used in hummus are cooked and coarsely mashed. Hummus is generally seasoned with salt, garlic, and lemon juice. Other ingredients are added, such as paprika, olive oil, and parsley, depending on the location.

From a ketogenic diet perspective, this dish is heavy in carbohydrates. The USDA Nutrient Database estimates that a 100g (3.5 oz) portion of regular hummus has around 14g net carbohydrates. Even while it does not seem like much, keep in mind that most people following a ketogenic diet must consume between 20 and 50 grammes of carbohydrates daily. It is only wise to choose low-carb "hummus" brands or keto-friendly varieties produced with low-carb components such as hummus made from avocado, cauliflower, mixed with artichokes, zucchini or almond pulp hummus.