Beans On Keto: Friend Or Foe?

Beans are a great source of protein and fiber, but are they keto-friendly? The ketogenic diet restricts carbohydrates and prioritizes fats to transition your body into a state of ketosis, where it starts burning fat instead of glucose for fuel. Beans are generally considered high in carbohydrates, so they are not typically recommended for a strict keto diet. However, some types of beans, such as green beans and black soybeans, are lower in carbs and can be enjoyed in moderation. For those following a less strict version of the keto diet, it is possible to include small amounts of beans or higher-carb varieties during carb-up days.

Beans are a good source of protein and fibre, but are high in carbs

Beans are a great source of protein and fibre, but they are also high in carbohydrates, which can be a problem for those on a keto diet. The keto diet is a low-carb, high-fat diet that restricts carbohydrates so much that you're only allowed about 5% to 10% of your daily calories from carbs. That amounts to 25 to 50 grams daily for a 2,000-calorie daily intake.

The good news is that the keto diet does allow for a good amount of protein—30% to 35% of your daily calories' worth. Beans are a great source of protein, especially for those following a vegetarian-friendly keto diet. With up to 24 grams of protein (and 10 grams of fibre) in one cup, beans such as fava, chickpeas, and edamame can keep you feeling fuller for longer.

However, the high carbohydrate content in beans makes them less ideal for a strict keto diet. For example, just one cup of black beans contains 41 grams of carbohydrates. That's nearly a day's serving of carbs on a keto diet, even if you cut it to half a cup, you'd still hit 20 grams of carbs.

So, while beans are a good source of protein and fibre, their high carbohydrate content makes them less compatible with a keto diet. However, this doesn't mean that you have to avoid beans entirely. Small amounts of beans can be included in your keto diet, especially if you are following a less restrictive or cyclical ketogenic diet. Green beans, in particular, are a good option as they have a lower carbohydrate content.

Additionally, there are several low-carb bean alternatives that you can incorporate into your keto diet, such as mushrooms, eggplant, avocado, ground meat, and boiled peanuts.

In conclusion, while beans are a good source of protein and fibre, their high carbohydrate content makes them less ideal for a strict keto diet. However, with careful planning and portion control, it is possible to include small amounts of beans or low-carb bean alternatives in your keto diet.

Green beans and black soybeans are low-carb beans that can be eaten on a keto diet

Beans are a great source of protein and fibre, as well as vitamins and minerals. However, they also contain carbohydrates, which can be a problem for those on a low-carb keto diet. Most people on a keto diet aim to eat 50 grams or fewer of carbohydrates per day, or 25 grams or fewer of net carbs (the number of total carbs minus fibre and sugar alcohols). This means that most types of beans are not suitable for a keto diet.

However, green beans and black soybeans are low-carb options that can easily be incorporated into a keto diet. Green beans are much lighter than other varieties, with a 1/2-cup serving weighing only about 60 grams. They typically are prepared more like a vegetable than a bean. A 1/2-cup serving of green beans contains only 2 grams of net carbs.

Black soybeans are also a great, low-carb alternative to other beans. They have a milder, more bean-like taste than regular soybeans and are a popular food in Korea. Black soybeans are loaded with protein, healthy fats, and fibre, making them extra filling. They are also a good source of zinc and magnesium, two essential minerals that can be difficult to get from plant-based foods. A 1/2-cup serving of black soybeans contains 5 grams of net carbs.

While some people recommend avoiding black soybeans due to the controversy surrounding soy and its potential effects on hormone balance, most current research indicates that eating soy is generally safe. However, if you are concerned, you can minimise your exposure to highly processed soy-based foods and opt for minimally processed, whole food versions like black soybeans.

Beans are gluten-free, but contain phytates, lectins and protease inhibitors

Beans are gluten-free, but they contain phytates, lectins, and protease inhibitors, which can affect the body's ability to absorb nutrients.

Phytates are found in beans, grains, nuts, and seeds. In the past, there were concerns that phytates reduced the bioavailability of dietary minerals, but recent studies have shown that this is only the case when large quantities of phytates are consumed alongside a nutrient-poor diet. For example, it was once thought that phytates could lead to calcium deficiency and weakened bones, but research has shown the opposite to be true—phytates actually protect against osteoporosis. Phytates have been linked to a reduced risk of colorectal cancer and improved outcomes for breast cancer patients. They are also associated with a lower risk of heart disease, diabetes, and kidney stones.

Lectins are plant proteins that bind to carbohydrates. They are present in most plants but are especially high in beans, lentils, and some vegetables. Lectins can cause digestive problems, such as nausea, vomiting, upset stomach, and diarrhea. They can also block the absorption of iron, phosphorus, zinc, and calcium. However, the active lectins that cause these issues are rarely eaten by humans, as they are found in raw legumes, and cooking denatures most lectins. Canned beans, for example, are already cooked and packed in liquid, so they are low in lectins.

Protease inhibitors are also present in beans and can interfere with protein digestibility. However, they have also been identified as anticarcinogenic agents in animal studies due to their suppressive effects on carcinogen-induced cells.

Overall, while beans do contain phytates, lectins, and protease inhibitors, these compounds also have health benefits and can be reduced or eliminated through proper preparation methods, such as soaking, cooking, boiling, roasting, and autoclaving.

Beans are a good source of vitamins and minerals, including iron, magnesium, potassium and manganese

Beans are a great source of vitamins and minerals, including iron, magnesium, potassium, and manganese. They are also rich in protein and fibre, which can be beneficial for weight loss.

A 40-gram serving of canned black beans provides 14.5 grams of protein, 16.6 grams of fibre, and 4.56 milligrams of iron. Meanwhile, a 155-gram serving of shelled edamame beans provides 18.5 grams of protein, 8.06 grams of fibre, and 3.52 milligrams of iron.

In addition to their nutritional benefits, beans are also associated with a reduced risk of chronic diseases, such as obesity, type 2 diabetes, and cardiovascular issues. They can also help to improve colon health and the gut microbiome.

However, despite their health benefits, beans are not considered keto-friendly due to their carbohydrate content. Most people on a keto diet aim to consume 50 grams or fewer total carbs per day or no more than 25 grams of net carbs. Unfortunately, beans can be fairly high in carbs, making them challenging to include in a low-carb, high-fat keto diet.

That being said, it is still possible to include beans in a keto diet in small amounts or through keto cycling, which involves following a ketogenic diet for a few days and then taking a break to consume higher levels of carbohydrates. Green beans and black soybeans are two keto-friendly bean options, as they contain only 2 grams of net carbs per 1/2-cup serving.

Beans can be included in a keto diet if you are following a cyclical or targeted ketogenic diet

Beans are a great source of protein and fiber, but they are also high in carbohydrates, which can be a challenge to work into a low-carb, high-fat keto diet. Most types of beans are off-limits for strict low-carb and ketogenic meal plans, but that doesn't mean you have to give them up entirely. If you are following a cyclical or targeted ketogenic diet, you can include beans in your diet.

The ketogenic diet restricts carbohydrates and prioritizes fats to transition your body into a state of "ketosis", where it starts using fat as its fuel source. The amount of carbohydrates you can consume on a keto diet varies depending on the plan, but it typically ranges from 20 to 100 grams of carbs per day. With these numbers in mind, it's easy to see how beans, which contain around 40 grams of carbs per cup, can be difficult to fit into your daily allowance.

However, if you are following a cyclical ketogenic diet (CKD), you can include higher-carb beans in your diet during carb-up days. A cyclical ketogenic diet involves having higher-carb days one or two times a week, which can be beneficial for athletes and people who want to build muscle. On these days, you can incorporate beans like black and pinto beans into your meals.

Another option is to follow a targeted ketogenic diet (TKD). This approach allows for some carb intake during specific time periods to optimize athletic performance and increase muscle building. On a targeted ketogenic diet, you can consume low-carb beans in small amounts during your standard ketogenic diet. Some low-carb beans to consider are green beans and black soybeans, which have lower carb counts than other types of beans.

It's important to note that even when including beans in a keto diet, portion control is crucial. Nutrition experts recommend using a quarter-cup serving size to control the number of carbs you're consuming. Additionally, preparing beans correctly by soaking and cooking them can help reduce some of the harmful components and make them easier to digest.

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