Can you eat hummus on keto?

In this brief guide, we’ll address the query: “Can you eat hummus on keto?” Also, we’ll explore what hummus is, what the ketogenic diet is, and what foods are not recommended for keto-dieting

Can you eat hummus on keto

Yes, you may be allowed to eat hummus on a ketogenic diet, in small amounts. However, if your carbohydrate consumption is stringent, you can replace the chickpeas in hummus with other ingredients lower in calories, and still consume modest portions.

As the principle behind ketogenic dieting is consuming more fiber and protein and fat than sugars, hummus may be contraindicated in some ways, such as with crackers or chips, that provide additional carbohydrates such as starch. 

Regularly consuming large portions of hummus, in this case, portions that exceed 60 grams per day, can counteract ketosis and nullify your dieting efforts.

Variations of hummus that include added sugars and are made as desserts should also be strictly avoided, as they’ll reduce the effects of keto dieting with even smaller portions than regular hummus would. 

What is hummus?

Typically, hummus alludes to a savory paste or cream made with cooked chickpeas, lemon juice, olive oil, and tahini.  Depending on the local diet or the local recipes it may be cooked with other ingredients such as garlic or ground pepper.

It is commonly enjoyed as a spread or as a dip and it can be served as an appetizer before the main course or as a light snack.

Variations exist, in which the chickpeas are replaced with other ingredients such as cauliflower, fava beans, or other pulse crops that can be made into a paste. It can then be garnished with toppings such as sliced olives, paprika, egg slices, and minced nuts. 

In its origins, hummus is of middle-eastern heritage, though outside of this sphere, in places such as the US, there are variations made with sweet ingredients that are marketed as dessert foods. 

What is the ketogenic diet? 

The ketogenic diet, also shortened as the keto diet, is a diet that instructs against the copious consumption of carbohydrates. It is similar in nature to other diets such as Atkins and Dukan, as it is designed to activate lipid metabolism.

The word keto-genic alludes to the generation of ketones, which are a source of energy that the body uses when it oxidizes fat and proteins. This diet is therefore indicated for those who wish or need to lose weight. 

By consuming scarce amounts of sugar (which are the first nutrients your body will source energy from), your body will begin to break down adipose tissue and other stores (such as muscle) to maintain its functions and obtain energy. 

This process is called ketosis, because the molecules sourced for energy are called ketones, and unlike glucose, which is the other main source of energy for cells, ketones don’t require insulin to enter the cell and fuel metabolic processes. 

Ketogenic dieting is indicated for weight loss, and may also help manage other disorders such as heart disease, brain diseases, and other disorders whose episodes may be linked with sugar consumption. 

Ketogenic dieting may not be indicated for type 2 diabetes patients, as it could lead to the onset of ketoacidosis; a potentially life-threatening condition that requires urgent medical treatment. 

What foods are not recommended for keto-dieting? 

Foods that are contraindicated in keto dieting include those that are high in sugars and carbohydrates such as starch, fructose, sucrose, and others.

This includes starchy foods such as bread, pasta, pastries, smoothies, fruits high in sugars, starchy vegetables such as carrots and potatoes, condiments made with xanthan gum (ketchup, mustard, salad dressings), processed foods, fast food, sodas and sugary beverages, etc.

As is the case with all other diets, those on ketogenic diets should avoid meals that are high in saturated fat, empty calories, sodium and preservatives.

Carbohydrates that are permitted for a ketogenic diet include leafy greens, and other vegetables that are rich in fiber rather than sugars. 

Fat may be consumed modestly as it’ll be rapidly oxidized by the liver; it will prioritize fat metabolism in place of carbohydrates as an energy source.

For this the consumption of lean meats such as skinless turkey, chicken beef and pork are instructed. 

In some rare instances you may be indicated not to consume red meat, but if you have doubts if you consult with a certified medical professional or licensed nutritionist.

We encourage our readers who are interested in transitioning to a different diet to consult with a general practitioner and discuss what their best, most feasible options are. 


In this brief guide, we’ve addressed the query “Can you eat hummus on keto?” Also, we’ve explored what hummus is, what the ketogenic diet is, and what foods are not recommended for keto-dieting.


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