Black Beans: Friend Or Foe On Keto?

Black beans are a nutritious food, offering health benefits such as a reduced risk of chronic diseases like obesity, type 2 diabetes, and cardiovascular issues. They are also a good source of vitamins, minerals, and fiber, and can help lower bad cholesterol levels. However, they are not considered keto-friendly due to their high carbohydrate content. A single cup of black beans contains 41 grams of carbohydrates, which is a significant portion of the daily carb intake allowed on a keto diet. Therefore, while black beans are a healthy food, they are not suitable for a strict keto diet.

Black beans are high in carbs

Black beans are a nutritious food, offering health benefits such as a reduced risk of chronic diseases like obesity, type 2 diabetes, and cardiovascular issues. They are also a great source of vitamins, minerals, and fiber, and can help lower bad cholesterol levels.

However, black beans are high in carbohydrates. A half-cup (92-gram) serving of boiled black beans contains around 20 grams of carbs, including 8.7 grams of dietary fiber. In a full cup of cooked black beans, this figure rises to 41 grams of carbohydrates. This is a very high carb count, even compared to other legumes.

For this reason, black beans are not considered keto-friendly. The keto diet is a very low-carbohydrate diet, with a daily allowance of 25 to 50 grams of carbs for a 2,000-calorie daily intake. Black beans, therefore, contain nearly a day's serving of carbs on a keto diet.

If you are on a keto diet and want to include beans in your meals, it is recommended to opt for green beans or black soybeans, which are much lower in carbs.

Black beans are keto-friendly

Black beans are a great source of plant-based protein and are therefore keto-friendly. They are also high in fibre, vitamins, and minerals, making them a nutritious addition to a keto diet.

Carbohydrates

Black beans are high in carbohydrates, with 20 grams of carbs per half-cup serving. This is a significant amount considering a keto diet restricts carbohydrates to just 5% to 10% of daily calories, which equates to 25 to 50 grams daily for a 2,000-calorie diet. However, black beans have a low glycemic index of 30, which is better for stabilising blood sugar levels than foods with a high glycemic index.

How to Incorporate Black Beans into a Keto Diet

When incorporating black beans into a keto diet, it is important to measure the amount consumed and adjust other food sources accordingly. For example, if consuming half a cup of black beans, subtract the carbohydrates from other foods to maintain a good balance of macros. Preparing the black beans by soaking and rinsing them before consumption can also help to remove excess starch and carbohydrates. Pairing black beans with other low-carb foods such as leafy greens, healthy fats, nuts, and seeds will create a well-balanced and healthy meal.

Health Benefits of Black Beans

In addition to their nutritional content, black beans offer several health benefits. They are a good source of vitamins and minerals, including thiamin, folate, magnesium, and phosphorus. They are also low in fat and cholesterol, and their high fibre content helps to reduce cholesterol levels. The omega-3 fatty acids in black beans can help to lower bad cholesterol levels, and their high protein content aids in muscle growth and maintenance.

Lowest Carb Beans

While black beans are keto-friendly, green beans and soybeans have an even lower carb count and are therefore more suitable for a keto diet.

Black beans are a nutritious and healthy option for those following a keto diet. By carefully monitoring portion sizes and pairing them with other low-carb foods, individuals can include black beans in their meals while still adhering to the keto diet's restrictions.

Nutritional benefits of black beans

Black beans are an excellent source of plant-based protein, dietary fibre, and antioxidants. They are also a good source of vitamins and minerals, including folate, copper, thiamine, manganese, magnesium, phosphorus, potassium, vitamin B6, calcium, and selenium.

Black beans offer a variety of health benefits, including:

Improved Blood Sugar Control

The antioxidants and fibre in black beans support blood sugar control. The anthocyanidins in black beans boost insulin sensitivity, improving how cells respond to the hormone insulin, which can lead to lower blood sugar levels after a meal.

Reduced Risk of Chronic Diseases

The fibre and antioxidants in black beans can help lower the risk of developing certain chronic diseases, including heart disease and type 2 diabetes. Studies show that for every 10 grams of total fibre consumed, the risk of mortality from heart disease may decrease by 27%.

Healthy Digestion

Black beans are high in fibre, which helps prevent constipation and promotes regularity for a healthy digestive tract. Fibre also acts as a "bulking agent" in the digestive system, increasing the sense of fullness and reducing appetite, which can aid in weight loss and weight management.

Bone Health

The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans contribute to building and maintaining bone structure and strength.

Lower Blood Pressure

Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, which have been found to decrease blood pressure naturally.

Cancer Prevention

Black beans contain selenium, a mineral that plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Selenium also has anti-inflammatory properties and can decrease tumour growth rates. The fibre in black beans is also associated with a lowered risk of colorectal cancer.

Black beans and portion control

Black beans are a nutritious food that can be incorporated into a keto diet with careful portion control. They are a good source of plant-based protein and fibre, which can be beneficial for those on a keto diet. However, black beans are also high in carbohydrates, which can be a concern for keto dieters.

To include black beans in a keto diet, it is important to practice portion control and be mindful of your overall carbohydrate intake. Here are some tips for incorporating black beans into your keto diet while maintaining portion control:

• Measure your portions: Since black beans are high in carbohydrates, it is important to measure your portions. A 1/2 cup (92-gram) serving of boiled black beans contains around 20 grams of carbohydrates. So, when preparing your meals, measure out a 1/2 cup serving to ensure you are staying within your desired carbohydrate limit.
• Adjust your macros: If you are consuming black beans, you may need to adjust the rest of your macros accordingly. For example, if you are having 1/2 cup of black beans, consider reducing the carbohydrates from other food sources to maintain a balanced macro intake.
• Pair with low-carb foods: To make black beans more keto-friendly, pair them with low-carb foods. Include leafy greens, healthy fats, nuts, and seeds in your meals to create a well-balanced and nutritious keto meal.
• Soak and rinse: Before cooking your black beans, remember to soak and rinse them. This helps remove excess starch and carbohydrates, reducing the overall carbohydrate content of your beans.
• Use portion control guides: You can use your hand as a guide for portion control. For example, use your palm to measure protein portions, your fist for vegetables, a cupped hand for carbohydrates, and your thumb for healthy fats. This can help you create balanced meals without the need for measuring tools.
• Be mindful of your daily carb limit: On a keto diet, it is recommended to limit your daily carbohydrate intake to around 20 to 50 grams. When incorporating black beans, ensure that you are still staying within this recommended range to maintain ketosis.

By following these portion control tips, you can include black beans in your keto diet while still adhering to the guidelines of the diet. Remember to be mindful of your overall carbohydrate intake and make adjustments as needed to other food sources.

Alternatives to black beans on keto

Black beans are not considered keto-friendly due to their high carbohydrate content. However, they can be consumed in small amounts or when keto cycling. If you're looking for alternatives with a similar texture that are lower in carbs, here are some suggestions:

• Boiled peanuts, which are also legumes
• Lean ground beef or turkey
• Mushrooms
• Eggplant
• Zucchini
• Green beans
• Black soybeans
• Lupin beans
• Mung beans
• Tofu
• Sausage
• Squash

These alternatives can be used in dishes that traditionally contain beans, like chili, allowing you to enjoy your favourite meals while adhering to a keto diet.

Frequently asked questions