Keto And Pulses: What's Allowed?

The keto diet is a high-fat, low-carb, and moderate-protein eating pattern. It restricts net carb intake to 25–50 grams per day, which is calculated by subtracting the fibre content from the total number of carbs. As a result, foods that are high in carbs, such as starchy vegetables, grains, and legumes, are restricted or limited. Legumes, which include beans, lentils, soybeans, chickpeas, peas, and peanuts, are generally considered healthy and nutritious. They are rich in plant-based protein, fibre, and essential vitamins and minerals. However, they also contain carbohydrates, which can be challenging to fit into a keto diet. While some types of beans, such as green beans and black soybeans, have lower carb counts and may be considered keto-friendly, others like black beans and kidney beans have higher carb content and are less suitable for keto. Overall, while legumes can be incorporated into a keto diet in small portions or during high-carb days of keto cycling, they may not be compatible with a strict keto diet due to their relatively high carb content.

Legumes are a broad category

However, legumes do have some potential downsides. They are easily fermented by gut bacteria, which can cause excessive gas or digestive discomfort in some individuals. They can also be difficult to digest and may need to be avoided by people with digestive problems. Legumes contain plant-based antinutrient compounds like phytates and lectins, which can prevent the body from absorbing crucial nutrients and may even damage the digestive tract.

When it comes to the keto diet, legumes are generally avoided or limited due to their high carbohydrate content. The keto diet restricts carbohydrates to no more than 5-10% of daily calorie intake, which typically equates to 25-50 grams of net carbs per day. As legumes are high in carbs, they can be challenging to include in a keto diet. However, there are some low-carb legume options that can be incorporated into a keto or low-carb diet in small portions. These include peanuts, roasted soybeans, black soybeans, peas, chickpeas, black beans, and lentils.

For those following a cyclical keto diet, which involves high-carb days and low-carb days, legumes can be enjoyed on the high-carb days. Additionally, there are some legume alternatives that are more keto-friendly, such as mushrooms, eggplant, avocado, ground meat, and boiled peanuts.

Legumes are nutritious

Legumes are an excellent source of plant-based protein, vitamins, minerals, and antioxidants. They are also a good source of dietary fibre, which aids digestion and can help feed healthy gut bacteria.

Legumes are a family of foods that includes beans, peas, and lentils. They are a staple in plant-based diets and can be used as a high-protein substitute for meat. They are also a good source of B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc.

Some common types of legumes include kidney beans, cannellini beans, Great Northern beans, navy beans, fava beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas, and lentils.

Legumes are a nutritious and affordable way to add plant-based protein to your diet. They are also versatile and can be used in a wide variety of dishes, such as soups, tacos, burritos, chilli, salads, stews, and burgers.

In addition to their nutritional benefits, legumes have also been linked to several health benefits. For example, they can help lower the risk of heart disease, high blood pressure, stroke, and type 2 diabetes. They may also aid in weight loss, as they are low in calories and high in fibre and protein, which can help increase satiety.

Legumes are high in carbs

Legumes are a broad category that includes all of the edible plant fruits and seeds in the Fabaceae family. This includes beans, soybeans, peas, chickpeas, peanuts, and lentils. For example, one cup of cooked chickpeas contains 45 grams of carbohydrates. Similarly, one cup of cooked lentils contains 198 grams of carbohydrates.

Because legumes are high in carbs, they are not entirely appropriate for a strict Keto diet. The keto diet is known for its extremes, and people on this diet aim to eat upwards of 80% of their calories from fat, while consuming very few carbs. As a result, legumes like beans and lentils are off the menu for those on keto.

However, it is important to note that not all legumes are equally high in carbs. For instance, peanuts and black soybeans are low enough in carbs to be included in a strict Keto diet, as long as portion sizes are carefully monitored. Additionally, some people on keto may choose to follow a cyclical keto diet, which includes high-carb days when you work out and low-carb days when you rest. This provides an opportunity to enjoy some legumes while still adhering to the keto diet.

Legumes can be included in keto

Legumes can be included in a keto diet, but it depends on the type of legume and the portion size. Legumes are a great source of plant-based protein and are rich in fibre, vitamins, minerals, and antioxidants. They are also inexpensive. However, they are high in carbohydrates, which are restricted on a keto diet.

Some legumes are better suited to a keto diet than others. For example, peanuts and peanut butter are low in carbs and can be included in a keto diet as long as portion sizes are controlled. Roasted soybeans are another good, low-carb option. Black soybeans are an excellent alternative to higher-carb beans in chilis and soups, and they are extremely high in fibre. Lupini beans, a regular part of traditional Mediterranean cuisine, contain 11 grams of fibre per serving, bringing their net carb count down to just 1 gram. Peas are another good option, with 10 grams of net carbs per half-cup serving, and they are a great protein source for vegans.

There are also some legumes that are not keto-friendly. Baked beans, for example, are high in carbs due to the added syrup, molasses, or ketchup. Many other types of beans, such as kidney beans, pinto beans, and chickpeas, are also too high in carbs to be included in a strict keto diet.

If you want to include legumes in your keto diet, it is important to be mindful of portion sizes and choose low-carb options. The cyclical keto diet is a modified version of the keto diet that includes high-carb days and low-carb days, which can provide an opportunity to enjoy some legumes.

Low-carb legume options

Legumes are generally not recommended on the keto diet because they are considered high-carb foods. However, if you are following a cyclical keto diet or a more flexible low-carb diet, there are some legumes that you can include in your meals.

• Peanuts and peanut butter: These are low enough in carbs for strict keto diets, provided you stick to the recommended portion sizes and choose natural butters without added sugars.
• Roasted soybeans: These are a decent, protein-rich, low-carb snack. If you're following a plant-based low-carb diet, you can include non-GMO soy protein products like tofu in your meals.
• Black soybeans: These beans are extremely high in fibre and are an excellent alternative to higher-carb beans in chilis and soups.
• Peas: Peas are another excellent protein source for vegans and are fairly low in carbs.
• Lupini beans: Also known as Lupin beans, these beans are a regular part of traditional Mediterranean cuisine. They contain 11 grams of fibre per serving, bringing their net carb count down to just 1 gram. Lupini beans can be used in place of any other bean or legume in recipes, and lupin flour is a popular keto baking staple.
• Chickpeas: These can be eaten as a main protein source, side dish, or used to make hummus or falafel. Hummus may be a low-carb dip option in small quantities, depending on the brand or ingredients used.
• Black beans: These versatile beans can be used in traditional bean dishes, or to make black bean hummus and black bean burgers. They are one of the lowest-carb beans you can eat.
• Lentils: Due to their small size, lentils can make a filling low-carb legume meal. They can also be used in place of beans in almost any recipe.
• Kidney beans: These beans are a favourite for dishes like chilli and red beans and rice. They can also adopt a creamy texture when cooked, making them a good choice for low-carb diets.
• Pinto beans: These beans are commonly used in Mexican food to make charro beans or refried beans. They can be substituted for kidney beans in many recipes without significantly altering the taste or appearance of the dish.
• Great Northern beans: These white beans are great for making white chicken chilli or ham and beans. They can easily be part of a more flexible low-carb diet.

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