Madeleine Hull
The keto diet is a low-carbohydrate method of eating that restricts carbohydrates to 5% to 10% of daily calories. This equates to 25 to 50 grams of carbohydrates per day for a 2,000-calorie diet. Beans are a nutritious food that contains fibre, healthy fats, and protein, but they are also high in carbohydrates, making them unsuitable for the keto diet. For example, a cup of cooked pinto beans contains 29.4 grams of net carbs, while a cup of black pinto beans contains 9 grams of carbs. While some people may occasionally include beans in their keto diet, it is challenging to make them a regular part of it due to their high carb content.
| Characteristics | Values |
|---|---|
| Carbohydrates in cooked pinto beans | 29.4g of carbs per cup |
| Carbohydrates in keto diet | 25 to 50 grams daily for a 2,000-calorie daily intake |
| Beans eaten on keto diet | Green beans, black soybeans, lupin beans, lima beans, mung beans, soybeans, green peas |
| Beans not eaten on keto diet | Pinto beans, red kidney beans, navy beans, black beans, lentils, chickpeas |
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What You'll Learn
Pinto beans are not keto-friendly due to their high carb content
Pinto beans are a type of legume that is not typically considered keto-friendly due to their relatively high carbohydrate content. While they can be a good source of protein and fiber, their carb content can make it challenging to fit them into a standard ketogenic diet.
The keto diet is a low-carbohydrate, high-fat diet that restricts carbohydrate intake to a very low level, typically allowing only about 5% to 10% of daily calories from carbs. This usually translates to around 25 to 50 grams of carbs per day for a 2,000-calorie diet. As a result, foods with a high carb content, such as pinto beans, can quickly exceed the daily carb limit on a keto diet.
A one-cup serving of cooked pinto beans contains approximately 29.4 grams of carbohydrates. This amount is already close to or exceeds the daily carb limit for many people following a keto diet. Additionally, the net carb count, which is the total carbs minus fiber, can still be high for pinto beans, making them less suitable for a keto diet.
While some people on keto may track total carbs, others may focus on net carbs. In either case, pinto beans can be challenging to incorporate into a keto meal plan without careful planning and portion control. It's important to note that a half-cup serving of pinto beans already provides 15-25 grams of net carbs, which is a significant portion of the daily carb allowance on keto.
However, it's worth mentioning that not all keto diets are the same, and some variations, such as the cyclical ketogenic diet (CKD) or targeted ketogenic diet (TKD), may allow for higher-carb foods like pinto beans during specific time periods. These approaches provide more flexibility and can be beneficial for optimizing athletic performance and increasing muscle building. Nonetheless, for a standard ketogenic diet, pinto beans are generally not considered keto-friendly due to their high carb content.
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Black soybeans are a good low-carb substitute for pinto beans
The keto diet is a low-carbohydrate method of eating. While beans are rich in fiber, healthy fats, and protein, they are often too high in carbohydrates to be considered keto-friendly. A cup of cooked pinto beans contains 9g of carbs and 5g of fiber, resulting in a net carb count of 4g. While this may not seem too high, it is generally recommended to stay under 20g of net carbs on the keto diet, making beans unsustainable as a major part of a keto diet.
However, black soybeans are a great low-carb substitute for pinto beans. They have a shiny black exterior and a slightly firmer texture, along with a mild, nutty flavor. In terms of nutrition, they are high in protein and low in carbohydrates, making them ideal for keto. In fact, a half-cup serving of black soybeans contains only 5g of net carbs.
When substituting black soybeans for pinto beans, a 1:1 ratio can be used. Black soybeans can be purchased online, either canned or dried, and can be used in any dish that calls for pinto beans, including refried beans. They can be cooked in an Instant Pot pressure cooker without the need for overnight soaking, and it is important to add salt before cooking to enhance the flavor.
While black soybeans are a good substitute for pinto beans, it is worth noting that their texture is grittier and grainier compared to the smoother texture of pinto beans. Additionally, they may not get as soft as pinto beans, even with extended cooking times. Nevertheless, black soybeans are a suitable low-carb alternative for those following a keto diet.
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A cyclical or targeted ketogenic diet allows for higher-carb beans
The ketogenic diet is a low-carbohydrate method of eating. Beans are a great source of protein and fiber, but they are also rich in carbohydrates, which makes them unsuitable for a keto diet. However, some types of beans, such as green beans and black soybeans, are low in carbohydrates and can be enjoyed in moderation on a keto diet.
For those who are unable to forgo beans, a cyclical or targeted ketogenic diet can be followed. This approach allows for some carb intake during specific time periods, enabling the body to restore its glycogen stores for improved athletic performance and muscle building. With a cyclical ketogenic diet, one follows a ketogenic diet for a few days in a row, and then takes a break to consume average or high levels of carbohydrates, which can include beans. This approach offers the advantage of improving the body's ability to transition between fuel sources.
A targeted ketogenic diet (TKD) is another option, which allows for higher-carb beans to be consumed during carb-up days. This approach may be more suitable for those on a flexible low-carb diet rather than a strict keto diet.
It is important to note that while black soybeans and green beans are keto-friendly, most other beans, such as pinto beans, kidney beans, and navy beans, are high in carbohydrates and should be avoided on a standard ketogenic diet.
Additionally, the antinutrient lectin found in beans can inhibit the absorption of crucial minerals. Soaking and cooking beans can reduce lectin levels, making them safer to consume.
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Green beans are keto-friendly
Beans are rich in fiber, healthy fats, and protein, but they are not always a good fit for the keto diet. This is because most beans are too high in carbs, ranging from 15-25 grams of net carbs per half-cup serving. For example, a cup of black pinto beans contains 9 grams of carbs and 5 grams of fiber, making them a net carb of 4 grams.
Green beans, on the other hand, are keto-friendly. They are low in calories and carbohydrates, and high in vitamins, minerals, and antioxidants. One cup of green beans contains almost 7 grams of carbohydrates and 2.7 grams of fiber, for a total of 4.3 grams of net carbs. With so few net carbs, green beans can easily fit into a keto diet that allows for fewer than 50 grams of net carbs per day.
Green beans are also called snap beans or string beans, and the part that is eaten is the pod containing the immature seeds. They can be tossed with a healthy dressing, sauteed with mushrooms, or sprinkled with slivered almonds to make green beans almondine. They can also be cooked with bacon, garlic, and cashews.
While green beans are keto-friendly, it is important to note that not all beans are compatible with the keto diet. It is recommended to replace traditional beans like pinto beans and black beans with black soybeans, which are a good low-carb option.
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Other keto-friendly foods can be used as substitutes for beans
Beans are rich in fibre, healthy fats, and protein, but they may not be suitable for a keto diet because they are also high in carbohydrates. A half-cup serving of beans can contain between 15 and 25 grams of net carbs, which can make it difficult to stay within the recommended carb limit for keto.
However, some types of beans are better suited to keto than others. Black soybeans, for example, can be used as a replacement for traditional beans like pinto beans and black beans. Green beans and lupin beans are also good low-carb options.
If you would rather avoid beans altogether, there are several keto-friendly foods that can be used as substitutes:
- Mushrooms: Like beans, mushrooms can absorb the flavours of what they are cooked with. Although their texture differs from beans, they can be a good substitute in many dishes.
- Eggplant: This can be blended to create a bean-like texture and flavour, and is a popular substitute in Mexican dishes like tacos and refried beans.
- Squash: Squashes like yellow squash and zucchini have a mild flavour and are very low in carbs, making them suitable substitutes in cooking.
- Sausage: Ground or diced sausage can add protein and fat to a dish and can be used as a flavourful alternative to beans in keto recipes.
In addition to these substitutes, some keto dieters choose to simply omit beans from their recipes. For example, some argue that traditional chilli does not contain beans, and they are only added to cheapen the dish for mass production.
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Frequently asked questions
No, cooked pinto beans are not recommended on the keto diet due to their high carbohydrate content. A cup of cooked pinto beans contains around 29.4g of carbs, which is almost half of the recommended daily carb intake for keto.
Beans are a great source of protein and fibre, but they are also high in carbohydrates. The keto diet is a low-carb, high-fat diet, restricting carbohydrates to around 5-10% of daily calories, which equates to 25-50g of carbs per day.
Yes, green beans and black soybeans are low-carb beans that can be enjoyed in moderation on the keto diet. Other options include lupin beans, mung beans, lima beans, and tempeh.
If you cannot live without beans, you can try keto cycling, which involves following a ketogenic diet for a few days and then taking a break to eat high or average levels of carbohydrates, including beans. Alternatively, you can look for low-carb substitutes, such as tofu, mushrooms, or lupin flour for baking.
