Leena Watts
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet aims to ensure that upwards of 80% of calories come from fat, which means that foods like fruits, legumes, dairy, starchy vegetables, and whole grains are avoided. Lentils are a type of legume, which means they are in the same category as beans, chickpeas, and soy, which are not considered keto-friendly due to their high carbohydrate content. However, there is some debate about whether small portions of lentils may be possible on the keto diet, depending on what else is consumed throughout the day.
| Characteristics | Values |
|---|---|
| Carbohydrates | High |
| Fiber | High |
| Nutrients | Rich in potassium, magnesium, folate, phosphorus, and iron |
| Keto-friendliness | Not keto-friendly due to high carb content |
| Consumption on keto | Small portions may be possible depending on other food consumed |
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What You'll Learn
Lentils are high in carbohydrates
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The body enters a state of ketosis, where it burns fat instead of carbohydrates for fuel. As a result, lentils, which are a type of legume, are generally avoided on a strict keto diet due to their high carbohydrate content.
Lentils are nutrient-dense, providing the body with plant-based protein, fibre, and minerals. However, their carb content is too high for those on a keto diet to consume while staying within their daily macros. A cup of cooked lentils (180-198 grams) contains 36-39.8 grams of total carbs. Even when subtracting the dietary fibre content (14-15.6 grams), it still equates to 22-24.2 grams of net carbs. The keto diet typically restricts net carbs to 25-50 grams per day, so consuming a cup of cooked lentils would use up at least 50% of the daily carb allowance.
While lentils offer nutritional benefits, there are other keto-friendly foods that can provide similar nutrients without the high carb content. These include non-starchy vegetables, low-sugar fruits, and seeds. Therefore, while some individuals may be able to accommodate small portions of lentils, they are generally considered unsuitable for a strict keto diet due to their high carbohydrate content.
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They are also rich in nutrients
The keto diet is a very low-carbohydrate diet, which focuses on eating upwards of 80% of calories from fat and very few carbs. As a result, legumes like lentils are generally avoided due to their high carb content. A cup of cooked lentils (180-198 grams) contains 36-39.8 grams of total carbs, which yields 22-24.2 grams of net carbs. This amount of net carbs is equal to almost 50% of the daily allowance of carbs for someone on the keto diet.
However, lentils are also rich in nutrients. They are an excellent source of B vitamins, iron, magnesium, potassium, zinc, and manganese. They are also a great source of plant-based protein and fibre. Lentils are rich in polyphenols, a category of health-promoting phytochemicals with strong antioxidant, anti-inflammatory, and neuroprotective effects. They are also a good source of folate, a type of B vitamin that helps support red blood cell formation, proper nerve functions, and lowers artery-damaging homocysteine.
Lentils are also an inexpensive way of getting a wide variety of nutrients. They are packed with protein, containing more than 25% protein, which makes them an excellent alternative to meat. They are also a good source of soluble fibre, which helps regulate cholesterol and blood sugar levels, and supports the growth of healthy gut bacteria.
The nutritional profile of lentils contributes to their health benefits. They have been shown to lower the risk of heart disease, type 2 diabetes, and renal problems. They may also help lower blood pressure and blood sugar levels.
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Strict keto diets avoid legumes
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. Strict keto diets aim to derive upwards of 80% of calories from fat and restrict carbohydrates to 25 to 50 grams of net carbs per day. As a result, strict keto diets avoid legumes, including lentils, due to their high carbohydrate content.
Lentils are a type of legume, a category that also includes beans, soy, and chickpeas. While lentils are rich in nutrients, they are also high in net carbs. A cup of cooked lentils (about 180-198 grams) contains 36-39.8 grams of total carbs. After subtracting the dietary fiber content (14-15.6 grams), lentils still yield 22-24.2 grams of net carbs. Consuming a cup of cooked lentils would use up about 50% of a keto dieter's carb allowance for the day. Therefore, strict keto diets typically restrict or avoid lentil intake.
However, some individuals on keto diets may be able to accommodate small portions of lentils, depending on their other dietary choices for the day. Lentils provide several important vitamins and minerals that can be difficult to obtain on a keto diet, including potassium, magnesium, folate, phosphorus, and iron. While lentils are not keto-friendly due to their high carb content, small portions may be possible in moderation.
It is important to note that the keto diet can be restrictive, and people following it are often at risk of deficiencies in essential nutrients, including B vitamins, vitamin D, calcium, selenium, magnesium, and vitamin C. As such, it is crucial to ensure a balanced and nutritious diet when considering keto and to consult with a healthcare professional or dietitian before starting any new diet.
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Small portions of lentils may be possible
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. Foods that are typically consumed on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables, avocados, berries, nuts, seeds, eggs, high-fat dairy products, olive oil, and other oils.
Lentils are a type of legume, which also includes beans, soy, and chickpeas. They are often consumed by people on a weight-loss, bodybuilding, or vegan diet because they contain lots of protein, fiber, and minerals. However, due to their high carb content, legumes are generally avoided on a strict keto diet. A cup of cooked lentils (about 198 grams) contains 39.8 grams of total carbs, which equals 24.2 grams of net carbs after subtracting its dietary fiber content. The keto diet strictly limits carbohydrate intake to 25 to 50 grams of net carbs per day, so consuming a cup of cooked lentils will already use up about 50% of a keto dieter's carb allowance.
However, small portions of lentils may be possible depending on what else is consumed throughout the day. For example, consuming half a cup (90 grams) or a quarter cup (45 grams) of cooked lentils can fit into a keto diet. Lentils provide several important vitamins and minerals that can be difficult to obtain on a keto diet, including potassium, magnesium, folate, phosphorus, and iron.
Therefore, while lentils are typically avoided on a strict keto diet due to their high carb content, small portions may be possible and can even provide some nutritional benefits. It is important to carefully consider other carb sources consumed throughout the day to ensure that one's daily macros remain within the keto diet's strict limits.
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Keto-friendly foods include fish, meat, and non-starchy vegetables
The keto diet is a very low-carb, high-fat diet. It is not considered a fully balanced diet, and people on it are often at risk of deficiencies in essential nutrients.
Lentils are not considered keto-friendly due to their high carbohydrate content. A cup of cooked lentils can contain up to 39.8 grams of total carbs, which is around 50% of the recommended daily carb allowance for someone on the keto diet.
Meat is perfect for keto, and you can have beef, pork, lamb, wild game, and poultry of all kinds. Deli meats like sausages and cold cuts are also keto-friendly, as long as they have no added sugars, starches, or breading.
Non-starchy vegetables are also a good choice for keto dieters. Above-ground vegetables are lower in carbs than root vegetables, so avocado, tomatoes, cabbage, cauliflower, broccoli, and olives are all good options. Leafy greens such as spinach, lettuce, and other salad greens are also good choices.
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Frequently asked questions
No, lentils are not keto-friendly due to their high carbohydrate content.
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. Lentils are a type of legume, which is a category that also includes beans, soy, and chickpeas, all of which are avoided on keto due to their high carb content.
A cup of cooked lentils (about 180-198 grams) contains about 36-39.8 grams of total carbs. After subtracting the dietary fiber content (14-15.6 grams), this still leaves about 22-24.2 grams of net carbs.
Small portions of lentils may be possible depending on what else you consume throughout the day. A keto dieter's carb allowance is typically restricted to 25-50 grams of net carbs per day, so a cup of cooked lentils would use up about 50% of this allowance.
Alternatives to lentils on keto include non-starchy vegetables like broccoli, cauliflower, zucchini, avocados, nuts, seeds, and berries. Pork rinds are also a keto-friendly alternative that are a good source of collagen protein.
