Starting a keto diet can feel overwhelming. I remember my first week, obsessively checking labels and feeling frustrated when “healthy” foods turned out to be full of hidden carbs. One of the foods that threw me off? Hummus. So let’s break down the basics of keto and settle the hummus debate once and for all.
What is the Keto Diet?
The ketogenic (keto) diet is a high-fat, very low-carb eating plan that helps your body enter ketosis — a metabolic state where you burn fat for fuel instead of carbs. Here are the macronutrient ratios:
- Fat: 70-75%
- Protein: 20-25%
- Carbohydrates: 5-10%
Keto eliminates high-carb foods like bread, pasta, sugar, and most fruits. Instead, you fill your plate with meats, eggs, cheese, low-carb veggies, nuts, and healthy fats.
Getting Started with Keto: 3 Simple Tips
- Track your carbs. Apps like Carb Manager or MyFitnessPal help you stay under 20-30g net carbs per day.
- Meal prep. Planning your meals in advance prevents last-minute carb slip-ups.
- Hydrate + electrolytes. Keto can cause water loss, so add electrolytes to your routine.
Is Hummus Keto? The Surprising Truth
Hummus seems healthy (it is), but is it keto-friendly?
Traditional hummus is made from chickpeas, tahini, olive oil, garlic, and lemon juice. Chickpeas are legumes and naturally high in carbs.
- Carbs in hummus: About 3-4g net carbs per 2 tbsp serving.
- Can you eat it? In small amounts, yes. Just watch your portions!
Keto-Friendly Hummus Alternatives:
- Cauliflower Hummus — similar texture, fewer carbs.
- Avocado Hummus — creamy and high in fat.
- Zucchini Hummus — very low-carb and perfect for dipping.
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What to Eat with Keto Hummus
Instead of pita chips, try:
- Celery sticks
- Cucumber rounds
- Bell pepper slices
- Cheese crisps
Final Thoughts + Bonus Gift
Starting keto doesn’t mean you have to give up flavor or comfort foods. If you’re still unsure where to begin, grab my Free Keto Starter eBook with 95 recipe videos + a 14-day meal plan. It’s helped thousands of others just like you stay on track without getting bored.
