Keto And Beans: Are Pinto Beans Keto-Friendly?

The keto diet is a low-carb, high-fat diet that can offer many health benefits. It can be challenging to work beans into this diet because they contain carbohydrates. Pinto beans, in particular, are not typically compatible with keto because of their high net carb content. Per 100 grams, pinto beans contain approximately 26.8 grams of net carbs, which takes up a significant portion of the daily carb limit on keto, which is around 20 to 50 grams. However, miniature portions of pinto beans might be acceptable on keto as long as they are accounted for within the tight daily carb allotment.

Nutritional content of pinto beans

Pinto beans are a variety of the common bean (Phaseolus vulgaris), a legume in the Fabaceae family. They are beige with reddish-brown specks when dried and become a solid light brown or pale pink when cooked. They are commonly used in Mexican cuisine and are popular in the southern parts of the US.

Pinto beans are an excellent source of protein, fibre, vitamins, and minerals. They are also rich in antioxidants, including polyphenols and flavonoids. A cup of cooked pinto beans (171g) provides:

• Thiamine: 28% of the Daily Value (DV)
• Magnesium: 21% of the DV
• Phosphorus: 20% of the DV
• Potassium: 16% of the DV

They are also a good source of iron, zinc, calcium, and other B vitamins. Pinto beans are particularly high in folate, providing 74% of the DV per cup.

In addition, pinto beans are a good source of dietary fibre, with 15 grams per cup. Fibre helps to stabilise blood sugar, improve digestive health, and promote satiety.

Pinto beans are also a good source of plant protein, with 15 grams per cup. However, they are not a complete protein, as they do not contain all the essential amino acids.

While pinto beans are nutritious, they are high in carbohydrates, with nearly 30 grams of starch per cup. This makes them less suitable for low-carb diets like keto.

Carbohydrate content of pinto beans

Pinto beans are primarily composed of carbohydrates, fibre, and protein. One cup (171 grams) of boiled pinto beans contains 35.8 grams of total carbohydrates, 27 grams of net carbohydrates, 0.7 grams of fat, 12.3 grams of protein, and 199 calories.

Pinto beans are a variety of the common bean (Phaseolus vulgaris) and are the most popular dried beans in the United States. They are beige with reddish-brown specks when dried and become a solid light brown or pale pink when cooked. They are simple to prepare and can be enjoyed as a healthy side or part of a high-protein, meatless meal.

Pinto beans are an excellent source of dietary fibre, which has been linked to improved blood sugar regulation and gut health. They are also rich in antioxidants, including polyphenols and flavonoids, which protect the body's cells from damage caused by free radicals. Additionally, pinto beans are a good source of vitamins and minerals, such as thiamine, iron, magnesium, potassium, and phosphorus.

Are pinto beans keto-friendly?

Pinto beans are a nutritional powerhouse, offering a host of vitamins, minerals, and protein. However, they are not typically keto-friendly due to their high net carb content.

Nutritional Value of Pinto Beans

Pinto beans are a great source of essential nutrients. In every 100g serving, they provide:

• 26.8g of net carbs
• 5.7g of dietary fiber
• 32.5g of total carbohydrates
• 0.5g of total fats
• 9.8g of protein
• 55.8g of water

They are also rich in several key minerals, such as potassium, calcium, magnesium, iron, zinc, and copper, and vitamins, including vitamin B-6, vitamin C, thiamin, riboflavin, niacin, and pantothenic acid.

Keto Diet Requirements

The keto diet is a low-carb, high-fat dietary plan that aims to induce a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, keto dieters typically restrict their daily carb intake to between 20 and 50 grams.

Pinto beans' high net carb content can disrupt the ketosis process, making it challenging to include them in a keto diet. A standard serving size of cooked pinto beans, about a cup (171 grams), contains an estimated 45.8 grams of net carbs, which is well above the recommended daily carb intake for keto.

Strategies for Including Pinto Beans in Keto

If you want to include pinto beans in your keto diet, you will need to carefully manage your daily carb allotment. Miniature portions of pinto beans, such as a 1/2 cup (90 grams) serving, can be incorporated as long as you adjust the carb content of other food items to stay within your daily limit.

Keto-Friendly Alternatives to Pinto Beans

While pinto beans may not be keto-friendly, there are several alternatives that can be used in similar dishes:

• Avocado
• Zucchini
• Cauliflower
• Chia seeds

These substitutes are low in net carbs and can be used in salads, chili, soups, and other recipes that typically include pinto beans.

Substitutes for pinto beans on keto

Pinto beans are not keto-friendly due to their high net carb content. So, what are some good alternatives to pinto beans for those on a keto diet? Here are some suggestions:

Avocado

Avocados are a favourite within the keto community, thanks to their high-fat and low-net-carb content. They are versatile and can be used in salads or mashed to make guacamole. With approximately 2 grams of net carbs per 100 grams, they are a much better option than pinto beans.

Zucchini

Zucchini has a water-rich, low-carb profile and can be used as a replacement for pinto beans in dishes like chilli. A 100-gram serving of zucchini has only around 2.11 grams of net carbs, making it a great keto-friendly substitute.

Cauliflower

Cauliflower is another low-carb vegetable that can mimic the texture of beans in many recipes. It can be cooked, mashed, or roasted to suit your taste. With just about 3 grams of net carbs per 100 grams, it is a much better option than pinto beans for those on a keto diet.

Chia Seeds

Chia seeds are packed with fibre and omega-3 fats, and they have a negligible 1-gram net carb count per 28 grams. They can be used to add thickness to soups or stews, similar to the role of pinto beans in these dishes.

Green Beans

Although green beans are a type of bean, they are much lower in carbs than pinto beans and other varieties. With only 2 grams of net carbs per 1/2-cup (60–90-gram) serving, they can be easily incorporated into a keto diet.

Black Soybeans

Black soybeans are another good low-carb option to replace pinto beans in your diet. They can be purchased online, canned or dried, and used in any dish that calls for beans, including refried beans. They contain 5 grams of net carbs per 1/2-cup serving.

Tofu

Tofu is made from soybeans and is commonly used as a meat alternative in plant-based diets. While the texture may not be identical to beans, it can still be a good substitute in some recipes. Half a cup of tofu contains only 2 grams of net carbs.

Mushrooms

Mushrooms are another versatile food that can absorb the flavours of other ingredients in a dish. They can be used as a substitute for pinto beans in soups, stews, and chillies to reduce the carb count. Enoki mushrooms, in particular, are a good option, with only 3 grams of net carbs per cup.

Eggplant

Eggplant can be used as an alternative to pinto beans in cooking, although you may want to peel it first as the skin can be bitter. It can also be used to make baba ganoush, a keto-friendly dip similar to hummus.

Health benefits of pinto beans

While pinto beans are not keto-friendly due to their high carbohydrate content, they do offer a range of health benefits.

Pinto beans are highly nutritious and have been shown to help protect against many chronic illnesses. They are a good source of plant-based protein, and are rich in fibre, folate, iron, magnesium, thiamin, zinc and calcium.

Excellent Plant-Based Protein Source

Pinto beans are an excellent source of protein, with 8 grams in every 1/2-cup serving. This makes them a great option for vegetarians and vegans, and they can help boost the amount of protein in a dish.

Promotes Bowel Regularity

The fibre content in pinto beans, also 8 grams in a 1/2-cup serving, is beneficial for digestive health and can help with bowel regularity. Fibre also helps you feel full for longer, which can prevent overeating.

Controls Blood Sugar

Pinto beans are slowly digested and absorbed, so they do not cause spikes in blood sugar levels. This makes them a healthy choice for people with diabetes.

Reduces Risk of Cancer and Other Chronic Diseases

The high fibre and protein content in pinto beans, along with their antioxidant properties, may help reduce the risk of cancer and other chronic diseases. Pinto beans are particularly rich in the antioxidant kaempferol, which has been linked to reduced inflammation and improved cell health.

Improves Heart Health

The fibre and potassium content in pinto beans contribute to improved heart health. Pinto beans are also a good source of magnesium, which is important for muscle function and blood pressure regulation.

Supports Healthy Pregnancy

Pinto beans are an excellent source of folate, which is essential for pregnant women to help prevent neural tube defects in the early stages of pregnancy.

Frequently asked questions