Butter Beans And Keto: What's The Verdict?

Butter beans are not typically considered keto-friendly due to their high net carb content. A 100g serving of butter beans contains approximately 44.38g of net carbs, which is almost half of the recommended daily carb intake for those on a keto diet. Therefore, even a small serving of butter beans could be a substantial portion of your daily carb allowance.

However, some people may be able to include butter beans in their keto diet in moderation, especially if they are following a cyclical or targeted ketogenic diet, which includes higher-carb days or meals. Additionally, there are several keto-friendly alternatives to butter beans, such as edamame, zucchini, cauliflower, green beans, and avocados, which can be incorporated into a keto diet without disrupting ketosis.

Butter beans' nutritional value

Butter beans, also known as lima beans, are a low-calorie, low-fat food. A 1/2-cup serving of butter beans contains 77 calories per 100 grams. They are also a good source of protein, fibre, iron, and B vitamins.

A 1/2-cup serving of butter beans contains 6 grams of protein, which is essential for the regeneration of cells, tissues, and muscle. Butter beans are considered an incomplete protein because they don't offer all the amino acids required by the body. To make a meal of beans a complete protein, serve them with rice, lentils, seeds, or corn.

The nutrition in butter beans provides almost half of the daily requirements for manganese, in addition to providing iron, zinc, magnesium, potassium, phosphorus, and valuable antioxidants. Iron is necessary to help transport oxygen from your lungs to the rest of your body, while zinc is essential for cellular metabolism and supports the immune system, wound healing, and cell division. Magnesium helps make protein and is needed for energy production.

Butter beans are also a source of B vitamins, specifically thiamine, riboflavin, and folate, which are necessary for turning the carbs you eat into energy.

The greatest health benefit of butter beans is in the fibre they provide. A 1/2-cup serving of butter beans provides 53% of the recommended daily requirement. Fibre is important for normal digestion and the protection of the colon, and it also acts as a laxative. Fibre in beans also helps to reduce blood cholesterol and may help lower the risk of heart disease, diabetes, and some types of cancer.

In addition, butter beans are a good source of complex carbohydrates, which are a great source of energy. They also contain antioxidants, which help to protect the body against harmful free radicals that can cause cell damage.

One portion of butter beans is 80g, which is equivalent to around 3 heaped tablespoons of cooked pulses or about a third of a tin. There are 68 calories in 80g of butter beans, along with 6.2g of protein, 9.8g of carbohydrates, and 0.4g of fat. Butter beans also contain 0.6mg of iron, 20mg of calcium, 8mg of sodium, 176mg of potassium, 0.4g of sugar, and 5.1g of fibre.

Keto-friendly alternatives to butter beans

Butter beans are not keto-friendly due to their high net carb content. A 100g serving of butter beans contains 44.38g of net carbs, which is almost the total amount of carbs a keto dieter can have in a day.

Edamame

Edamame, or immature soybeans, are rich in protein and fiber, and have a low net carb content. They can be added to salads or sautéed with olive oil and garlic.

Zucchini

Zucchini is a versatile vegetable that can be grilled, roasted, sautéed, or spiralized as 'zoodles'. It has a low net carb content of only 3.11g per 100g.

Cauliflower

With a net carb count of 4.97g per 100g, cauliflower is a beloved keto-friendly vegetable due to its low carb count and versatility. It can be used as a pizza crust, mashed like potatoes, or made into 'cauliflower rice'.

Green Beans

Although not a legume, green beans have a similar mouthfeel to butter beans and a much lower net carb content of approximately 4.27g per 100g serving. They can be blanched, grilled, or sautéed as a side dish.

Avocados

Avocados are rich in healthy fats that support ketosis and have a surprisingly low net carb count of only 1.83g per 100g. They can be used as a creamy substitute in dishes or enjoyed as a side dish.

Mushrooms

Cooked mushrooms are low in carbs and calories and can be used in soups, stews, and chili to reduce the carb count.

Eggplant

Diced eggplant can be used in place of beans in certain recipes, and it can also be made into a keto-friendly dip called baba ganoush, which can replace hummus.

Ground Meat

In soup or chili recipes, beans can be replaced with extra ground meat such as beef, pork, or turkey, adding protein and keeping you full.

The impact of butter beans on ketosis

Butter beans, also known as Lima beans, are a legume that is densely packed with carbohydrates. A 100g serving of butter beans contains approximately 44.38g of net carbs, which is significantly more than the recommended daily intake of 20-50g for those on a ketogenic diet. This means that even a small serving of butter beans could quickly reach your daily carb allowance, potentially disrupting the state of ketosis.

The role of ketosis in a keto diet

The ultimate goal of a ketogenic diet is to guide your body into a metabolic state known as ketosis, where it predominantly burns fat for energy instead of carbohydrates. This is achieved by restricting your daily carbohydrate intake, which is why butter beans are not considered keto-friendly.

Nutritional benefits of butter beans

Butter beans are a nutritional powerhouse, providing a range of health benefits. They are an excellent source of dietary fibre, which aids digestion and contributes to feelings of fullness, as well as plant-based protein, which is essential for muscle growth and repair. They also contain a variety of vitamins and minerals, including potassium, magnesium, vitamin B-6, vitamin E, vitamin K1, iron, calcium, and fatty acids.

Alternatives to butter beans on a keto diet

While butter beans are not recommended on a keto diet due to their high carb content, there are several keto-friendly alternatives that can be used in meals. These include:

• Edamame: immature soybeans that are rich in protein and fibre with a low net carb content.
• Zucchini: a versatile vegetable that can be grilled, roasted, sautéed, or spiralized into 'zoodles'.
• Cauliflower: a low-carb vegetable that can be used as a base for pizza crusts, mashed potatoes, or rice.
• Green beans: while not a legume, green beans offer a similar mouthfeel to butter beans with a lower net carb content.
• Avocados: a rich source of healthy fats that support ketosis, avocados can replace the creamy texture of butter beans in dishes.

While it may be possible to include a very small portion of butter beans in your keto diet without disrupting ketosis, it is important to carefully track your carb intake. Additionally, beans contain carbohydrates that are difficult for the body to process, which can lead to gas, constipation, bloating, and stomach cramps.

In conclusion, while butter beans offer a range of nutritional benefits, their high net carb content makes them unsuitable for a strict keto diet. However, with careful planning and portion control, it may be possible to include small amounts of butter beans or low-carb alternatives in your keto meal plan.

How to avoid butter beans while on keto

Butter beans, also called lima beans, are large, creamy, and nutritious legumes. They are a good source of vitamins, minerals, protein, and fiber. However, they are also high in carbohydrates, which makes them unsuitable for a keto diet.

If you are on a keto diet, there are a few things to keep in mind to avoid butter beans:

• Understand the keto diet: The keto diet is a low-carb, high-fat diet that restricts carbohydrate intake to 20-50 grams per day. This limit on carbs is crucial to achieving and maintaining ketosis, a state where your body burns fat for energy instead of carbohydrates.
• Know the carb content of butter beans: One cup of dry butter beans contains 40 grams of carbohydrates. This is significantly higher than the recommended carb intake for keto. Therefore, it is best to avoid butter beans or limit your consumption to a small portion.
• Choose alternative beans: If you want to include beans in your keto diet, opt for green beans or black soybeans. These beans have a lower carb count and can be incorporated into your meals without compromising your keto goals.
• Explore bean alternatives: Instead of butter beans, you can use bean alternatives such as mushrooms, eggplant, avocado, ground meat, or boiled peanuts. These alternatives will allow you to create varied and tasty meals while adhering to your keto diet.
• Read labels carefully: When shopping for food items, always read the nutrition labels. Some products, such as baked beans, often contain added sugar, which increases the carb count. By checking the labels, you can make informed choices and avoid butter beans or high-carb products.
• Plan your meals: Meal planning is essential when following a keto diet. By planning your meals in advance, you can ensure that you are consuming the right amount of carbs and staying within your keto limits. This will help you avoid butter beans and other high-carb foods.

By following these guidelines, you can successfully avoid butter beans while on a keto diet. Remember to be mindful of your carb intake, choose suitable alternatives, and plan your meals accordingly.

How to curb butter bean cravings

Butter beans are not considered keto-friendly due to their high carbohydrate content. However, if you're craving butter beans while on a keto diet, there are some things you can do to curb those cravings.

First, it's important to understand what might be triggering your cravings. Cravings are often characterised by an intense desire for a specific food, and they can be triggered by factors such as stress, dieting, or nutrient deficiencies. In the case of butter beans, you might be craving them because they are a good source of plant protein and fibre, and they have a comforting and satisfying creamy texture and mild flavour.

• Eat more protein: Protein reduces appetite and helps you feel full and satisfied for longer. Try incorporating more high-protein foods into your meals, such as lean deli meat, eggs, or legumes (in moderation, as they also contain carbohydrates).
• Plan your meals: By planning your meals in advance, you eliminate spontaneity and uncertainty, which can be triggers for cravings. Make sure to include healthy snacks so that you don't go too long without eating and risk becoming extremely hungry, which can also trigger cravings.
• Drink water: Sometimes thirst can be confused with hunger or cravings. Try drinking a large glass of water and waiting a few minutes to see if the craving subsides.
• Distance yourself from the craving: Engage in activities that can help shift your mind to something else, such as going for a walk, taking a shower, or chewing gum.
• Manage stress: Stress has been linked to an increase in food cravings, especially for high-fat and high-calorie foods. Try to minimise stress by planning ahead, meditating, or finding other healthy ways to cope, such as exercising or socialising.
• Address nutrient deficiencies: Cravings can sometimes be your body's way of telling you that you're deficient in certain nutrients. Make sure you're eating proper meals at mealtimes and including a variety of whole foods such as fruits, nuts, vegetables, or seeds.
• Practice mindful eating: Mindful eating involves developing awareness of your eating habits, emotions, hunger, cravings, and physical sensations. It helps you distinguish between cravings and actual physical hunger, and makes it easier to make healthy choices.
• Find healthy alternatives: If you're craving the crunch and saltiness of roasted butter beans, try roasted chickpeas or cannellini beans instead. You can also roast other legumes or vegetables, such as carrots, celery, or bell peppers.

Remember, it's okay to indulge your cravings in moderation, especially if you're feeling deprived on your keto diet. Completely denying yourself can sometimes lead to an all-out binge. So, if you're really craving butter beans, allow yourself to have a small portion, and be mindful of your body's signals of hunger and satisfaction.

Frequently asked questions