Keto Means
Keto Means
Photo: Vanessa Ray
Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.
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Read More »There’s no easier (or tastier) appetizer than hummus and pita chips. What’s more, hummus is highly regarded as a nutritious snack, especially compared with other dips and spreads, which tend to be high in fat and calories. However, you might be curious if you can eat hummus on the low carb, high fat keto diet. Hummus is usually made from just four ingredients — chickpeas, olive oil, tahini, and lemon juice. Of these four, the only ingredient of concern for keto dieters is the chickpeas. While most people on keto aim to keep their daily total carb intake below 50 grams (or net carb intake — which is total carbs minus fiber — below 25 grams), 1/2 cup (90 grams) of cooked chickpeas packs 20 grams of total carbs and 13 grams of net carbs ( 1 ). This article explains whether hummus is keto-friendly and lists a few alternatives. Share on Pinterest Marti Sans/Stocksy United How many carbs are in hummus? A 2-tablespoon (30-gram) serving of plain hummus contains ( 2 ): Calories: 78
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Read More »Baba ganoush is a Mediterranean spread and dip made from eggplant rather than chickpeas, although the other ingredients are similar. This baba ganoush recipe contains about 3 grams of net carbs per 3-tablespoon (45-gram) serving. Paté. Paté is a smooth spread made from cooked chicken, beef, or duck liver. It’s high in fat and typically only contains trace amounts of carbs (though it’s expensive to buy and time-consuming to make). A 2-tablespoon (30-gram) serving of this chicken liver pate recipe doesn’t contain any carbs. Paté is a smooth spread made from cooked chicken, beef, or duck liver. It’s high in fat and typically only contains trace amounts of carbs (though it’s expensive to buy and time-consuming to make). A 2-tablespoon (30-gram) serving of this chicken liver pate recipe doesn’t contain any carbs. Black soybean hummus. You can also make your own hummus from black soybeans, which are extremely high in fiber, to keep the net carb count on the lower side. This black soybean hummus contains 2 grams of net carbs per 3-tablespoon (30-gram) serving. Summary Spreads and dips like baba ganoush, liver pate, and black soybean hummus are much lower in carbs than hummus and may be a better fit for the keto diet.
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Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes,...
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