Are Garbanzo Beans Keto Friendly?

Garbanzo beans, also known as chickpeas, are legumes that have been consumed for thousands of years. While nutritious, chickpeas are unfortunately not keto-friendly. Here’s a detailed look at why garbanzo beans don’t fit into a ketogenic diet and some alternatives you can use instead.

An Overview of Garbanzo Beans

Garbanzo beans, Cicer arietinum, are also commonly known as chickpeas or Bengal grams. They are an edible legume that grows in pods. Each pod contains one to two large, irregularly-shaped beans

These beans are especially popular in Indian, Middle Eastern, and Mediterranean cuisines They are the main ingredient in hummus and are commonly used to make curries, added to salads, or consumed on their own

In terms of nutrition, garbanzo beans are packed with fiber, protein, complex carbohydrates, and micronutrients like folate, iron, and magnesium. They are low in fat and have a low glycemic index score.

This nutritional profile makes garbanzo beans highly nutritious. However, the carb content can make them problematic for ketogenic diets.

Why Aren’t Garbanzo Beans Keto-Friendly?

The ketogenic or “keto” diet is a very low-carb, high-fat diet. It aims to get the body into a metabolic state called ketosis.

Ketosis occurs when carb intake is so low that the body must burn fat for fuel. This causes ketones to be produced by the liver and leads to weight loss.

To get into ketosis, net carb intake must be kept to around 25-50 grams per day. Net carbs are total carbs minus fiber. Fiber does not impact blood sugar levels like other carbs.

Most garbanzo bean varieties contain about 40-50 grams of total carbohydrate per one cooked cup. After subtracting fiber, the net carb count remains very high at around 30-40 grams.

Consuming just one cup of chickpeas could therefore take up your entire day’s allotment of net carbs when following a keto diet.

While they are certainly healthy, chickpeas are simply too high in carbs to be included frequently or in large amounts on a ketogenic diet. They can prevent the achievement of ketosis or kick you out of ketosis once attained.

Some people may be able to fit small amounts of garbanzo beans into their daily carb limit. However, this requires very strict carb counting and restriction for the rest of the day’s meals. For most following a keto diet, it is best to avoid chickpeas altogether.

Healthier Alternatives to Garbanzo Beans on Keto

Luckily, garbanzo beans can easily be swapped for low-carb alternatives in recipes:

Soybeans

Soybeans are a type of edamame bean. Mature, cooked soybeans contain about 5 grams of net carbs per 1/2 cup serving. Try black soybeans as a direct replacement for garbanzo beans. Use them to make homemade hummus, veggie burgers, soups and more.

Tofu

Made from pressed soybean curd, tofu picks up the flavors of sauces and seasonings easily. It has just 2 grams of net carbs per 1/2 cup. Use extra firm tofu in stir-fries, sandwiches, and pasta replacements.

Tempeh

Fermented soybean tempeh has a nutty, mushroom-like taste. A one ounce serving of tempeh only has 1 gram of net carb. It can be baked, sautéed, or crumbled on salads as a protein addition.

Hearts of Palm

The inner core of certain palm trees can be harvested and eaten as hearts of palm. With less than 1 gram of net carb per 1/2 cup, hearts of palm have a texture similar to artichoke hearts. Use them in place of garbanzo beans in recipes.

Eggplant

Eggplant is a versatile low-carb vegetable with just 2 grams of net carbs per 1/2 cup when cooked. Try using eggplant in curries, dips, salads, and sandwiches for extra fiber without excess carbs.

Mushrooms

Mushrooms have 2 grams of net carbs per 1/2 cup serving. Recipes like vegan burgers, vegetarian “meat” crumbles, and mushroom pulled pork all use chopped mushrooms in place of beans. Sauté mushrooms with onion and garlic for a flavorful chickpea replacement.

Pumpkin Seeds

These small green seeds can provide crunch and texture in place of garbanzo beans in some recipes. A 1/4 cup of pumpkin seeds has 5 grams of net carbs. Toss them into salads or use as a garnish on dips and curries.

Nuts

Finely chopped or ground nuts like almonds, cashews, and pistachios can mimic the texture of chickpeas in some dishes. Nuts are lower in carbs, with 2-8 grams of net carbs per 1 ounce depending on variety. Use them to add creaminess to sauces and dips.

The Bottom Line

Chickpeas, while nutritious, are too high in net carbs to be included in a keto diet if the goal is maintaining ketosis. Consuming them regularly or in large amounts is likely to disrupt the ketogenic state.

However, there are many great substitutes for garbanzo beans that provide a similar texture and taste without knocking you out of ketosis. Soybeans, tofu, tempeh, hearts of palm, eggplant, mushrooms, nuts, and seeds can all make suitable replacements in recipes.

With a little creativity and experimentation in the kitchen, you can still enjoy many of your favorite garbanzo bean dishes on a keto diet. Avoiding chickpeas as you restrict carb intake will help you successfully reach and maintain ketosis for all its weight loss and health benefits.