Are chickpeas keto friendly? Sadly, no. Chickpeas are not keto-friendly because chickpeas are high in carbohydrates. Are you aware of the carbohydrate content of chickpeas? Just one cup of cooked chickpeas has 45 grams of carbohydrates. That amount is more than double the total carbs allowed in one day by an average healthy person.
The theory behind the ketogenic diet plan is cutting the carbohydrates or sugars and adding fatty foods and protein foods. It would be best if you had a properly balanced diet while you are on a ketogenic diet. Are chickpeas keto-friendly? Now you know the answer. Unfortunately, chickpeas are under the foods that you should avoid.
Can I have chickpeas under a vegan keto diet?
When you are a vegan and following a keto diet is quite hard because you are running out of protein selections. No wonder that you choose chickpeas. Because chickpeas are a good source of protein, but, to cover the daily requirement of protein, you must have at least 4 cups of chickpeas. Since the chickpeas are high in carbohydrates, chickpeas cannot help with the ketogenic diet. A small amount of chickpeas won’t be enough to fulfil your daily protein needs. Are chickpeas keto-friendly for a vegan? When considering the above facts, the answer is a big NO.
But we don’t stop there.
Even though chickpeas are not keto, they can give you many health benefits.
Chickpeas, a type of legume considered as a vegetable as well as a protein diet. These small grains are filled with protein, vitamins and minerals that can improve your health and well being.
The nutritional content of cooked chickpeas
Calories in 100g of cooked chickpeas 270
Carbohydrates in 100g of cooked chickpeas 45g
Protein in 100g of cooked chickpeas 15g
The fibre in 100g of cooked chickpeas 13g
Fat in 100g of cooked chickpeas 4g
Further, 100gs of cooked chickpeas meets 70%of the daily value of folic acid and 26% of the daily value of iron. Besides, chickpeas are a good source of minerals, including manganese, magnesium, zinc and copper, as well as some other B vitamins, including thiamine, and vitamin B6.
Now you are probably wondering about the benefits of chickpeas.
Benefits of eating chickpeas
Nutrients contained in chickpeas can give you an enormous amount of benefits. This is how the nutrients in chickpeas benefit your health.
Chickpeas is a fibre rich food.
Depending on your age and sex, the need for fibre is 21 to 38 grams per day. One serving of chickpeas in the cup provides about one-third of your daily fibre needs. When you eat fibre rich food like chickpeas, you feel full longer, resulting in eating less. The type of fibre contained in chickpeas is soluble fibre which controls your blood cholesterol level as well as blood sugar level. Fibre is beneficial for people who have diabetes and high blood pressure.
Eating more fibre is good for the health of your digestive system. Fibre helps to digest the food effectively and reduce the risk of including stomach and colorectal cancer.
Chickpeas are high in folate.
Folic acid is an essential nutrient during periods of rapid cell growth, especially during fetal development. Folate also plays a role in the formation of red blood and DNA cells. One cup of chickpeas satisfies more than 70% of women’s daily needs for folic acid and 50% of the daily needs of a pregnant or breastfeeding woman. Folic acid can prevent neural tube defects, or congenital disability of the spine or brain, resulting in conditions such as spina bifida.
Chickpeas are rich in veg protein
If you are a vegan; the easiest and the best option to have protein is chickpeas. Chickpea is an excellent source of protein. Cooked 1 cup of chickpeas contains more protein than the two large eggs. But chickpeas do not contain all the amino acids contained in animal products.
Don’t worry. Although you cannot gain protein as much as from the animal products from chickpeas, you can simply mix hummus with vegetables and eggs. Dairy products, meat, fish, eggs or vegetables can complete your daily protein needs. If you are a vegan, you can try chickpeas or hummus with whole-grain or vegetables.
Chickpeas are a good source of iron.
Iron helps build red blood cells and some hormones and is essential for cell functioning and healthy growth. Due to women’s menstrual cycle, they have higher iron requirements than men, 18 mg and 8 mg per day. One cup of chickpeas accounts for more than 25% of women’s daily iron needs and more than 50% of men’s needs. However, you can improve the amount of iron your body absorbs from the grains, if combined with foods rich in vitamin C. For example, add chickpeas in a bowl of tomato soup, red pepper or use to eat your mashed chickpeas.
Finally, the answer for “Are chickpeas keto friendly?” is a big NO. Even if chickpeas are not keto-friendly, you can see that chickpeas are one of the healthiest foods that you can consume.