Brenda Khan
The keto diet is a high-fat, low-carb diet that restricts carbohydrates so that only 5% to 10% of your daily calorie intake comes from carbs. This means that foods like legumes, including beans, are typically off the menu due to their high carbohydrate content. However, some beans, such as green beans, soybeans, and green peas, are low in carbs and can be enjoyed in moderation. Additionally, those following a cyclical or targeted ketogenic diet may be able to incorporate higher-carb beans into their diet during carb-up days. So, while beans are not typically considered keto-friendly, there are ways to include them in your diet if you're willing to be flexible.
| Characteristics | Values |
|---|---|
| Beans allowed on keto diet | Green beans, soybeans, green peas, Lupini beans |
| Beans not allowed on keto diet | Black beans, red kidney beans, pinto beans, chickpeas, lentils |
| Keto diet | High-fat, low-carb diet |
| Carbohydrates allowed in keto diet | 20g to 50g |
| Keto cycling | Following keto diet for a few days and then eating high-carb foods for a day |
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What You'll Learn
Beans are a source of protein, fibre, and vitamins
Beans are a nutrient-dense food, packing a lot of nutritional value into relatively few calories. They are an excellent source of plant-based protein, with an average of about 8 grams of protein per serving. This makes them a good alternative to animal protein, which tends to be higher in saturated fat and cholesterol.
They are also a good source of fibre, with a half-cup serving of black beans providing about 8 grams of fibre, or about 25% of the recommended daily intake. Fibre helps to regulate the bowels, keeping you regular, and can also help to lower cholesterol and reduce blood sugar levels.
In addition to protein and fibre, beans contain various vitamins and minerals, including folate, iron, zinc, magnesium, potassium, copper, phosphorus, manganese, and B vitamins. They also contain disease-fighting antioxidants and the essential amino acid lysine.
While beans are a nutritious food, they are not typically considered keto-friendly due to their high carbohydrate content. Most types of beans, such as red kidney beans, black beans, and pinto beans, are too high in carbs to fit within the strict limits of a standard ketogenic diet. However, some lower-carb beans, such as green beans, soybeans, and green peas, can be included in a keto diet in moderation. For those who want to include more beans in their keto diet, keto cycling, which involves following the keto diet for a few days and then taking a break to eat higher-carb foods, may be an option.
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They are high in carbohydrates, which are restricted in keto diets
Beans are a nutritious food, offering many health benefits. They are a good source of fibre, protein, folate, iron, and various vitamins. However, they are also a source of carbohydrates, which are restricted in keto diets.
The keto diet is a high-fat, low-carb diet. The aim is to reach a metabolic state called "ketosis", where the body burns stored fat for fuel instead of carbohydrates and sugar. To achieve this, keto dieters restrict their carb intake, aiming to derive upwards of 80% of their calories from fat. This means that beans, which are high in carbs, are not typically keto-friendly.
Most types of beans, such as red kidney beans, black beans, and pinto beans, are too high in carbohydrates to be eaten on a standard ketogenic diet. For example, a 1/2 cup of black beans contains 24 grams of net carbs, and chickpeas contain 28 grams. This is a significant amount, especially when considering that the recommended daily carb intake on a keto diet is between 20 and 50 grams.
However, this does not mean that beans are entirely off the menu for keto dieters. Some beans, such as green beans, soybeans, and green peas, are low enough in carbohydrates to be considered keto-friendly. These beans can be enjoyed in moderation, with recommended portion sizes of one to one-half cups. Additionally, keto cycling, which involves following the keto diet for a few days and then taking a break to eat higher levels of carbohydrates, can be an option for those who want to include beans in their diet.
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Green beans, soybeans, and green peas are keto-friendly
The keto diet is known for its extremes, and it involves skipping out on fruits, legumes, most dairy, starchy vegetables, and whole grains. However, green beans, soybeans, and green peas are keto-friendly options.
Green beans are safe to eat on a keto diet, as long as you are mindful of your overall carb intake. They are considered a low-carb vegetable, with 4g of net carbs per 100g. A typical keto diet aims for upwards of 80% of calories from fat and very few carbs, so green beans can be a good option.
Soybeans are also keto-friendly because they are low in net carbs with a moderate amount of fat. A 100g serving of soybeans contains 2.36g of net carbs, which is well within the daily net carb allowance of 20-30g to stay in ketosis. Additionally, soybeans are minimally processed and free of non-keto ingredients like sweeteners, highly refined oils, and food additives.
Green peas, however, are starchy vegetables that are generally advised against on a keto diet due to their higher carb content compared to other green vegetables. A cup of green peas contains 12g of net carbs, which is significant on a keto diet.
It is important to note that while these foods are keto-friendly, some people on the keto diet may choose to avoid certain vegetables to stay within their preferred carb limit. Additionally, it is recommended to prioritise healthy sources of fat, such as virgin olive oil, MCT oil, and grass-fed butter, over processed meats like bacon, which are keto-friendly but may not be heart-healthy.
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Keto cycling allows for beans on non-keto days
Beans are a nutritious food packed with fiber, protein, folate, iron, and carbohydrates. However, because the keto diet is a low-carb, high-fat diet, beans are not typically considered keto-friendly. Most types of beans, such as red kidney beans, black beans, and pinto beans, are high in carbohydrates, which means they should be avoided on a standard ketogenic diet.
However, if you are a bean lover and cannot imagine giving them up, there is a solution: keto cycling. Keto cycling involves following a ketogenic diet for a few days, and then taking a break and eating high or average levels of carbohydrates for a day. This can include beans, as well as other non-keto foods. This cyclical approach offers several advantages. Firstly, it improves or restores your body's ability to transition between different fuel sources. Secondly, when you eat a strictly fat-filled diet, your food can be low in fiber and antioxidants and high in inflammatory properties. By including beans in your diet on non-keto days, you can benefit from the fiber and antioxidants they provide.
While keto cycling allows for more flexibility and the inclusion of beans, it is important to be mindful of portion sizes and your overall carb intake. Even with keto cycling, you will need to strictly limit your carb intake on keto days to remain in ketosis. Additionally, some types of beans are lower in carbs than others, so choosing those varieties can help you stay within keto limits. Green beans, soybeans, green peas, and lupin beans are examples of lower-carb beans that can be enjoyed in moderation as part of a keto diet.
In conclusion, while beans are typically not considered keto-friendly, keto cycling provides an opportunity to include them in your diet on non-keto days. By cycling between keto and non-keto days, you can enjoy the health benefits of beans while still reaping the benefits of the keto diet.
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Beans are cheap and filling, but keto is restrictive
Beans are a cheap and filling food, packed with nutrients, protein, fibre, vitamins, and minerals. However, the keto diet is a low-carb, high-fat diet, which means that beans are not typically keto-friendly.
The keto diet is restrictive, and beans are high in carbohydrates, so it can be challenging to include them in a keto diet. The diet restricts carbohydrates so much that you're only allowed about 5% to 10% of your daily calories from carbs, which amounts to 25 to 50 grams daily for a 2,000-calorie intake. This means that most types of beans, such as red kidney beans, black beans, and pinto beans, should be avoided on a standard ketogenic diet.
However, some beans, like green beans, soybeans, and green peas, are low in carbohydrates, making them keto-friendly. These beans can be included in a keto diet in small portions, such as one to one-half cups. Additionally, those following a cyclical or targeted ketogenic diet may be able to incorporate higher-carb beans into their diet during carb-up days.
Another option for including beans in a keto diet is to try keto cycling, which involves following the keto diet for a few days and then taking a break to eat high or average levels of carbohydrates, which can include beans. This can improve your body's ability to switch between fuel sources.
While beans are not typically keto-friendly, careful planning and portion control can allow people to include beans in a keto diet, especially low-carb varieties like green beans and soybeans.
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Frequently asked questions
Beans are not typically keto-friendly due to their high carbohydrate content. However, some low-carb beans, such as green beans, soybeans, and green peas, can be eaten in moderation.
Beans that are high in carbohydrates, such as red kidney beans, black beans, pinto beans, and chickpeas, should be avoided or limited on a standard ketogenic diet.
Beans offer many health benefits, including a lower risk of chronic diseases. They are a good source of nutrients, fiber, and protein, especially for those following a vegetarian keto diet.
There are a few ways to include beans in a keto diet. One option is keto cycling, which involves following a ketogenic diet for a few days and then taking a break to eat higher levels of carbohydrates, including beans. Another option is to carefully plan your meals to include small servings of beans occasionally, being mindful of portion sizes and the total carb count for the day.
