Cooked chickpeas contain 27.4 grams of carbohydrates per 100 gram serving, along with nearly 8 grams of fiber. They're also a good source of plant-based protein (6). Chickpeas contain lots of vitamins and minerals, including iron, phosphorus, and B vitamins (6). The inclusion of beans in this list shows that there are many healthy foods rich in carbohydrates.
Packed with protein and fiber, beans are a nutritious choice for people who follow most types of diets. However, these and other legumes such as chickpeas and lentils are also high in carbohydrates. Eat them in moderation when you're on a low-carb diet. Animal products such as meat, eggs and fish can be used to supplement daily protein intake, while avocados, nuts and vegetables such as broccoli and artichokes should be eaten to ensure that you get enough fiber.
The calories in chickpeas come mainly from carbohydrates. One cup of boiled chickpeas contains approximately 45 grams of carbohydrates in total, which includes 12 grams of net carbs per serving. That means that a cup of cooked chickpeas is anything but low in carbohydrates, providing about 33 grams of net carbs. Since most people on a ketogenic diet aim to consume 50 grams of carbohydrates or less per day, a serving of garbanzos could account for approximately 65% of the daily amount.
Although chickpeas have a healthy reputation, they are still legumes. And they're generally not very good for losing weight. The carbohydrates in chickpeas are simply too high to enjoy on the ketogenic diet, but they can work for a low-carb diet in general. Try keto garbanzo bean substitutes if you still want their flavor and texture.
Although they have a healthy reputation and hummus is delicious, chickpeas are not suitable for the ketogenic diet. In addition, chickpeas contain a decent amount of sugar, which can lead to a rise in blood sugar and further threaten ketosis. Chickpeas, also called garbanzos, are a fairly versatile vegetable that is introduced into the diet of many people. Like beans and peas, chickpeas are popular around the world for their easy preparation and versatile use in sweet and savoury dishes.
In addition to protein, chickpeas contain dietary fiber, which may moderate their effects on blood glucose and insulin levels (Chandalia et al. Since your goal isn't to consume zero grams of carbohydrates, but to maintain a low-carb diet, you could technically eat chickpeas and simply count the carbohydrates you consume until you approach your limit. Because of the considerable mineral and protein content, it's hard to imagine a vegan diet without chickpeas. For example, if your goal is to consume 50 grams of net carbs or less per day, you can eat an entire cup of cooked chickpeas, as long as you limit the carbohydrates outside of that meal to about 17 grams or less.
When you eat a typical serving of chickpeas, the starches in the vegetable will cause your blood sugar to rise, causing your body to re-use glycogen for fuel.