Is Chick Peas Keto?
Yes, chick peas can be included in a keto diet, but only in very small portions. While they are packed with fiber and protein, their carbohydrate content requires careful tracking to stay within ketosis limits. Here is a detailed breakdown of whether chick peas fit your specific dietary needs.
The Ingredient Breakdown
When evaluating Chick Peas for a ketogenic diet, we must look at the specific ingredients listed on the can. The primary ingredients are prepared chick peas, water, and salt. These are generally considered whole foods and are not inherently problematic for the keto diet, provided the portion size is controlled. The chick pea itself (garbanzo bean) is a legume, which is the main point of contention for keto dieters due to its starch content.
Regarding the additives, we see calcium chloride listed as a firming agent. This is a standard food processing aid used to maintain the texture of canned vegetables and has no impact on carbohydrate count or insulin response. Additionally, disodium EDTA is added to promote color retention. This is an antioxidant that prevents the chick peas from oxidizing and turning brown. It is generally recognized as safe by the FDA and contains zero calories or carbs. Neither of these additives flags a keto restriction.
Nutritional Value
The ketogenic diet is defined by strict macronutrient ratios, specifically limiting carbohydrates to usually under 20-50 grams per day. A standard serving of chick peas (1/2 cup) contains approximately 20-22 grams of total carbohydrates and 6 grams of fiber. This results in roughly 16 grams of net carbs per serving. While this is high compared to leafy greens, it is manageable if you plan the rest of your meals around zero-carb sources like meat, eggs, and oils.
In terms of fat content, chick peas are naturally low in fat, which does not align perfectly with the high-fat requirement of keto. However, they are an excellent source of plant-based protein and micronutrients like folate and manganese. To make chick peas fit a keto lifestyle, you would need to treat them as a 'treat' or a small side dish rather than a staple food, ensuring that this serving does not exceed your daily net carb allowance.
Frequently Asked Questions
Does Chick Peas contain dairy or gluten?
Is Chick Peas good for weight loss?
Where can I buy Chick Peas?
Is Chick Peas safe for kids?
Pro Tip
Always double-check the label. Manufacturers change ingredients frequently without notice!