Carbs and Calories in Chickpeas, is Garbanzo keto?
So, you’d like to know about chickpeas,
well you’ve come to the right place. In
this video I’ll be talking about the nutrition
facts relating to chickpeas and the many benefits
of adding them to your diet. You might be
wondering how many calories are in chickpeas?
Or how many carbs they contain? Are they are
keto friendly? Or maybe you’d just like
to learn some of the great ways you can enjoy
chickpeas… Hummus anyone? Mmm…
Hey guys, welcome! My name is Lisa with lowcarbhack.com.
It’s my pleasure to share my research with
you about chickpeas to help you on your journey
to a healthier lifestyle.
So stay tuned for everything you need to know
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Are chickpeas keto friendly?
Chickpeas (also known as garbanzo beans) are
not the best food option to eat while following
the ketogenic diet, as they could interfere
with ketosis if eaten in excess. Some foods
should be restricted or limited while following
the Keto diet. Chickpeas are one of those
Legumes like these may be healthy and high
in protein, but they are also high in carbs,
which is why keto dieters are discouraged
from consuming them. The legume family includes
chickpeas, beans, soybeans, and lentils. These
should all be eaten in very limited quantities
while on Keto, or avoided altogether.
With that being said, you may choose to enjoy
a small amount of them as a pre-workout carb.
Or you may wish to reintroduce them later
on down the line after you achieve your desired
weight-loss goal and are ready to enter maintenance
How Many Carbs are in Chickpeas?
One tablespoon of chickpeas contain 8 grams
of carbs. There are 61 grams of carbs in a
100 gram serving of chickpeas. A full 200
gram cup contains an excessive 121 grams of
carbs! So eat chickpeas sparingly, if you
choose to eat them at all, while following
the Keto diet.
Many low carb dieters reduce their serving
size to 1/4 cup by consuming the legume as
part of a larger meal. An even smarter idea
may be to reduce the serving size to 2 tablespoons,
added to your dishes or as a topping to salads.
You can choose from canned chickpeas or dried
chickpeas that you soak and cook yourself.
Canned is more convenient, but cooking your
own is healthier, as this method avoids the
addition of preservatives.
The dried variety are also much more cost-efficient,
especially if you prepare meals for a large
family. Once the chickpeas are cooked, you
can then freeze them to have them ready to
use in recipes.
Facts about Chickpeas
A cup of cooked chickpeas contains: 269 calories
The chickpea is a staple in Indian and Middle
India produces 64% of the world’s chickpeas.
The garbanzo bean was introduced into India
in the 18th century.
There are two varieties of chickpea: the larger
light tan Kabuli and variously coloured Desi
chickpea. Desi chickpeas may be green if picked
prematurely or range from tan, beige, speckled,
brown to black if picked at maturity.
75% of world’s total production of chickpeas
is of the smaller Desi type.
Chickpeas are the main ingredient in hummus
and chana masala.
Chickpeas can be ground into flour or used
to make falafel – a delicious vegetarian
alternative to the meatball. They can also
be used in soups, salads, and stews.
Health Benefits of Chickpeas
can eat chickpeas on keto
Chickpeas are a good source of protein, providing
about 12 grams per cup, which is instrumental
in maintaining a healthy immune system. Protein
is also the building block of hair, skin,
and nails, and helps build muscle tissue.
The macronutrients contained in chickpeas
are vast. Chickpeas are an excellent source
of vitamin B6 and folate. You’ll also get
a healthy dose of vitamin C as well as thiamine,
riboflavin, niacin, and pantothenic acid.
Healthy minerals in chickpeas include manganese,
phosphorus, copper, iron, magnesium, and a
small amount of potassium, selenium, and calcium.
Manganese protects against free radicals that
can cause damage to your body’s cells.
Chickpeas are an excellent source of fiber.
They contain 16 percent of your daily fiber
needs in a 1/2 cup serving. Chickpeas are
high in fiber fiber, making it a heart-healthy
food. Studies have shown that people who eat
fiber-rich diets are at healthier weights
and have a reduced risk of heart disease and
Chickpeas, like other legumes, contain resistant
starch that slows the digestion of carbohydrates.
Studies show that consuming legumes instead
of other carbohydrates helps improve insulin
sensitivity in people with diabetes. It has
also been found that foods high in resistant
starch, like chickpeas may also improve colon
health and promote healthy bowel flora.
Most of the carbohydrates in chickpeas come
from fiber and starch. The glycaemic load
of a 1 cup serving of chickpeas is estimated
to be 23 because of the small amount of natural
occurring sugar contained in chickpeas.
Chickpeas contain a small amount of fat, although
most of it is polyunsaturated fat – a healthy
fat. They are low in saturated and monounsaturated
Keep in mind that canned chickpeas are higher
in sodium than the dried variety. A ˝ cup
serving of chickpeas contains 280mg of sodium!
Be sure to drain and rinse the chickpeas thoroughly
in water. This reduces the sodium content
by up to 40%.
Can I Eat Chickpeas Occasionally?
Legumes, beans, and any kind of lentil are
all starchy foods. They may be nutritious,
but their high carb count won’t help you
reach ketosis. Limit these legumes on the
are chickpeas keto
A safe way to enjoy chickpeas while on a low
carb diet, is ground them into hummus. Although
the main ingredient in hummus is predominantly
chickpeas, which are high in carbs; after
they’re combined with the other ingredients
in hummus, (which are all low carb), the carb
count is reduced.
A Ľ cup serving of hummus contains only 12
grams of carbs. It can be enjoyed with veggies
or as a condiment to meals, just be sure to
avoid eating it with bread or pita chips.
Check out my article, Is Hummus Keto Friendly?
to learn all about the health benefits of
hummus and how to incorporate this delicious
dip into your low carb diet.
Is it Possible to Eat a Small Amount of Chickpeas
and Remain in Ketosis?
Due to their high carb content, chickpeas
eaten in access can throw your body out of
ketosis. You may be able to enjoy a small
amount (roughly 2 tablespoons) of chickpeas
added to any dish or salad, but don’t go
beyond this amount.
You may wish to incorporate Ľ cup of chickpeas
into your meal plan once you reach the maintenance
phase of the program or eat this amount as
a pre-workout carb.
You can also roast a small amount of chickpeas
to create a chip-like snack. Roasted chickpeas
make a great crunchy topping for salads, which
is a great way to keep portion sizes in check.
To make these crunchy, roasted chickpeas at
home, simply rinse chickpeas and fully dry
them with paper towel. In a bowl, toss chickpeas,
salt, garlic powder, smoked paprika, onion
salt, cayenne pepper and olive oil to evenly
coat. Feel free to adjust seasonings to your
preference. Place on a baking sheet in a single
layer greased with oil or non-stick cooking
spray. Roast for 25-30 minutes in a 425 Degree
oven until golden and crunchy.
If you choose to purchase dehydrated chickpeas,
soak them in water for 8 to 10 hours before
cooking for the best results. If you decide
to go with canned chickpeas, be sure to rinse
them well to remove excess sodium.
Now I’d like turn it over to you:
* Tell us what do you like most about chickpeas?
* What is your faviourte ways to enjoy chickpeas?
Have you ever tried baking them? Do you have
a favorite dish that chickpeas simply must
be an ingredient in?
* Of course, if you have any questions about
chickpeas that we didn’t answer in this
video, drop us a comment below and we’ll
do our best to answer your question.
For more details about chickpeas, please visit
lowcarbhack.com or click the link in the description
box for up to date information on nutrition,
the ketogenic diet and delicious free low
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