Whether you’re a fan of hummus or have just tried it and are looking to find out if it’s keto friendly, you’ve come to the right place. Here, we will explore the health benefits of chickpeas, how to get a serving of veggies in your hummus, and more.
Garlic
Whether you’re on a keto diet or just looking to improve your overall health, you may be wondering if hummus with garlic is keto friendly. In this article, we’ll explore what hummus is, how it can be made and whether it’s suitable for a keto diet.
Traditionally, hummus is made with mashed chickpeas, lemon juice, olive oil and garlic. You can also make a version with tahini.
The traditional version is easy to prepare and delicious. It’s a great appetizer and it contains a lot of micronutrients. You’ll also be surprised at how much calcium you get from it.
If you’re looking for a more keto-friendly version of hummus, you can try making a roasted garlic cauliflower hummus. This is a creamy and delicious spread that uses less carbohydrates than its traditional counterpart. It’s perfect for serving with low-carb veggies and pita bread.
You’ll need to be careful about portioning hummus, especially if you’re on a keto diet. Although hummus is delicious, it’s high in carbs. A half-cup serving of hummus packs 13 grams of total carbs, and a small tablespoon of hummus packs four grams of net carbs.
If you’re a fan of hummus, you can easily make it keto-friendly by swapping out the chickpeas for garbanzo beans. This will help you avoid a bunch of the carbs, but it’s still a good idea to be cautious about the serving size.
Olive oil
Whether you are following a ketogenic diet or a low-carb lifestyle, hummus is an excellent snack. It contains a number of beneficial nutrients that promote overall health. You can use it as a dipping sauce for vegetables or as a spread for sandwiches.
The main ingredient in hummus is garlic. Garlic is a potent antimicrobial food, and it helps fight off parasites and fungus. It also has some health benefits, and it can help reduce the risk of heart disease, cancer, and type 2 diabetes.
Another great thing about hummus is that it is easy to make. To make your own, you will need oil, salt, and your favorite keto nuts or seeds. You can use your food processor to make the hummus.
The main benefit of olive oil is that it is a good source of oleic acid, which has been linked to reduced inflammation and a lower risk of cardiovascular disease and type 2 diabetes. It is also rich in antioxidants, which help your body absorb the nutrients from the foods you eat.
In addition to promoting heart health, olive oil is also helpful for weight loss. It is high in fat, but not saturated. Saturated fats raise your bad cholesterol, and can increase your risk of cardiovascular disease. In contrast, olive oil contains unsaturated fats, which do not raise your bad cholesterol and do not cause inflammation.
Tahini
Whether or not you’re following a keto diet, you may be wondering whether tahini in hummus is a good choice. Basically, it’s not. However, it’s possible to substitute tahini with other ingredients, such as Greek yogurt or nut butter, which are low in carbs.
Sesame seeds are also low in carbs. They are a great source of essential vitamins and minerals, and are rich in healthy fats. A tablespoon of tahini contains less than one gram of carbs, so it won’t overwhelm your keto diet.
The oil that is produced from the seeds is high in antioxidants and polyunsaturated fatty acids. Studies have shown that these oils can reduce inflammation in the body. In addition, they can help regulate cholesterol and blood pressure.
Tahini is also a healthy weight loss ingredient. It’s low in calories and is rich in protein. It can also strengthen the nervous system. It’s easy to find tahini at most large supermarkets. It can also be purchased online.
You can make tahini by roasting or grinding sesame seeds. You can also process them into a powder. You can add olive oil to the paste to make a savory dip.
Aside from adding a creamy texture to hummus, tahini is also a healthy source of essential fats and proteins. It’s also loaded with antioxidants, making it a great addition to your keto diet.
In addition to being a healthy addition to your diet, tahini is also incredibly versatile. You can use it to make a sauce for vegetables or meat, as a salad dressing, or as a nut butter.
Health benefits of chickpeas
Besides being a versatile legume, chickpeas are also one of the healthiest foods you can eat. They’re high in protein and fiber, and can help you maintain a healthy weight. In addition, they have the potential to lower your cholesterol and reduce the risk of certain types of cancer.
They can add a healthy punch to your favorite savory dishes. They are great for adding flavor to a dip, veggie burgers, or a meatless meatball recipe. They’re also a great way to get more veggies into your diet.
Some studies have shown that consuming chickpeas regularly may reduce the risk of colon cancer. They also have the potential to control blood sugar in people with diabetes. They’re a good source of fiber, which helps your digestive system work properly. The fiber can help keep you full, relieve constipation, and lower your cholesterol levels.
Another benefit of chickpeas is their anti-inflammatory properties. They’re rich in manganese, a mineral that protects your skin from UV light damage. They also contain zinc, which can inhibit cold-causing bugs in your body. In addition, they’re an excellent source of copper, which can improve your immune system.
They’re a great source of choline, which helps your body make important chemicals for muscle control and memory. In addition, they’re high in folate, which can help your body fight off cancer. They are also a good source of plant sterols, which help keep cholesterol from being absorbed into your bloodstream.
Phytic acid in hummus limits absorption
Phytic acid limits absorption of some minerals. However, eating a balanced diet and consulting a dietitian is important. The key is to avoid foods with high phytate content, while still maintaining a healthy balance of other nutrients.
Some foods are rich in phytic acid, but they are also nutrient-dense. You can reduce phytate content by processing your food. Some common ways to do this are boiling, soaking, and sprouting.
Soaking your chickpeas can help. It reduces phytate and tannins. Similarly, germination can be helpful. In addition, cooking methods can also play a role. For example, pressure cookers help break down starch and reduce iron inhibitors.
Adding lemon juice to hummus has been shown to improve iron bioaccessibility. The effect was examined in a full factorial design. The study measured how different acids and combinations of acids affected the bioaccessibility of hummus. It found that the most significant positive impact came from lemon juice.
Despite its low caloric content, hummus is a healthy meal that can provide you with a number of vitamins and minerals. The dish is also an antioxidant. And since it contains a large amount of iron, you’ll likely benefit from it.
Other studies have shown that phytate can interfere with mineral absorption, particularly in the case of non-heme iron. This is not a health hazard in large quantities, but it can affect the absorption of nutrients during a single meal.
Low-carb tzatziki
Whether you’re looking for a low carb dip or a savory side dish, tzatziki is a great choice. This traditional Greek sauce is made with cucumber, Greek yogurt, garlic and herbs. It’s also easy to make.
Before you start, you’ll want to check the labels of any tzatziki you buy. Typically, this sauce has between 2 and 5 grams of net carbohydrates per serving. If you want to avoid carbs, choose a keto-friendly brand.
You’ll want to serve your tzatziki on fresh vegetables or low-carb crackers. If you’re preparing it for an appetizer, consider serving it with grilled meats. You can also use it as a salad dressing. You can store it in an airtight container for about two to three days.
Using real mayo instead of sour cream will also help you keep your diet low in carbs. Both are creamy and have a tangy flavor.
You can find keto-friendly tzatziki at your local grocery store, or you can make it yourself. It’s a simple, healthy and high-protein snack. Unlike many processed foods, tzatziki is primarily made from ingredients you can actually pronounce.
If you’re looking for a recipe, you can find a few online. You’ll also want to check the nutrition label to ensure you’re getting the most out of your tzatziki.
You can make a keto version of tzatziki with plain Greek yogurt. Some brands contain preservatives, so be careful when choosing a brand.