The Truth About Chickpeas and the Keto Diet: Debunking the Myths

Zoey Waverider

Updated Friday, March 8, 2024 at 12:00 AM CDT

If you've ever considered following the keto diet, you may have come across conflicting information about whether or not chickpeas are keto-friendly. The internet can be a confusing place, with various sources claiming different things. So, let's dive into the truth about chickpeas and their compatibility with a ketogenic diet.

Chickpeas, also known as garbanzo beans, are undeniably a nutritious food. They are packed with plant-based protein, fiber, and essential minerals. However, when it comes to the keto diet, which primarily focuses on low carb intake, the situation becomes a bit more complicated.

According to a search result from "I Eat Keto," chickpeas can indeed be a great addition to a ketogenic diet. They offer valuable nutrients and can be a satisfying source of plant-based protein. However, it is crucial to keep your serving size in check. Limiting your chickpea intake to a small portion, typically 1/4 to 1/2 cup, can help you maintain the desired carb intake for a keto diet.

On the other hand, a search result from "Low Carb Spark" suggests that chickpeas may not be an ideal fit for a keto diet. It advises keeping your chickpea intake to a minimum to control your carb intake effectively. The emphasis here is on moderation and being mindful of the carb content in chickpeas.

In contrast, "Everyday Health" states that roasted chickpeas, despite being a trendy snack, are unlikely to fit within a keto diet. This highlights the importance of being cautious about certain forms of chickpeas, such as roasted varieties, which may have higher carb content due to added seasonings or coatings.

So, what's the bottom line? The keto diet primarily focuses on low carb intake to achieve a state of ketosis, where your body relies on fat for energy instead of carbohydrates. While chickpeas offer valuable nutrients, they do contain a significant amount of carbohydrates. Therefore, it is essential to consume them in moderation and be mindful of your overall carb intake.

It's important to remember that the keto diet is not a one-size-fits-all approach. People have different levels of carb tolerance and may follow varying degrees of strictness within the keto guidelines. Some individuals may be able to include a small amount of chickpeas in their keto diet, while others may choose to avoid them altogether.

The compatibility of chickpeas with a ketogenic diet is not as straightforward as you might think. It requires careful consideration of portion sizes, individual carb tolerance, and personal preferences. As with any dietary decision, it's always best to consult with a healthcare professional or registered dietitian to determine the approach that works best for you.

Remember, the internet can be a source of valuable information but also misinformation. It's essential to critically evaluate the sources and consider multiple perspectives before making any dietary decisions. Stay informed, stay curious, and make choices that align with your health and wellness goals.

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View source: Reddit

Top Comments from Reddit


This just highlights what is wrong with the internet.  Have a question? What answer would you prefer? Find whatever answer you want on the internet! They will all sound very authoritative. 


Chickpeas are off limits, but garbanzo beans are fine. /never let a garbanzo bean in your mouth


Most of the foods that are labeled keto aren't keto, they are just regular low carb diets. Keto means you only eat a certain amount of carbs a day based on you body size so go into what's called ketosis. When I did keto I didn't eat more than 20-25g carbs a day. Also have done it, it's a stupid diet lol.


These are not the chickpeas you are looking for.


And here I am, dipping my falafel into hummus.


I'm not going on any diet that doesn't let me eat healthy stuff like beans and oatmeal.


Keto is no different than Atkins.. A modern day disordered fad diet. When you start eliminating nourishing foods because it has more than 2 need to wake up and see the problem. Beans and fruit don't make you fat or unhealthy.


This actually sums up the internet as a whole.


There's a bunch of people who don't understand keto and post wrong info. Plus there's varying levels of keto. When I did it I kept my daily carb intake under 20 g. That's extremely tight. Some people are on keto and get 60 to 100 g a day


As a contrary opinion to all the keto hate comments, I think it's a pretty cool way of eating because: -less carbs means less insulin+glucose means less hunger and energy swings, making it easier to reduce calories -our bodies are adapted to be flexible in energy source, it's not unnatural to live off fat energy for long periods of time (think hunter gatherers in the winter eating fish+meat) -it automatically cuts out all the s***ty processed carbs that make up the standard American diet Yes it's a bit extreme, hard to get used to, and whole grains and legumes are indeed healthy, but there's nothing wrong with varying your diet and cleaning out a lot of junk. Good luck losing weight on chips and candy, I enjoy doing keto when I need to reset from eating too much junk and when I eat one steak and salad on keto I feel stuffed, light, limber and don't crave junk like I do when I'm eating carbs.

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