Brenda Khan
The keto diet is a high-fat, low-carb eating plan that pushes the body to use fat instead of carbohydrates as its primary energy source, known as ketosis. This means that many healthy foods that are part of a balanced diet are off-limits, including fruits, legumes, starchy vegetables, and whole grains. So, can pulses be eaten as part of a keto diet?
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low-carb |
| Fats | High-fat |
| Legumes | Off-limits |
| Fruits | Only certain fruits |
| Vegetables | Only certain vegetables |
| Whole grains | Not allowed |
| Dairy | Only some dairy |
| Meat | Allowed |
| Seafood | Allowed |
| Eggs | Allowed |
| Nuts | Allowed |
| Oils | Allowed |
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What You'll Learn
- Legumes are high in fibre and antioxidants but are off-limits on keto
- Pulses are a good source of plant fats, but keto focuses on animal fats
- Keto diets are low in carbs, so fruit and veg intake is restricted
- Dairy is allowed, but only in full-fat forms like cheese and Greek yoghurt
- Meat and fish are keto-friendly, but pulses are not
Legumes are high in fibre and antioxidants but are off-limits on keto
Legumes, including beans and lentils, are rich in fibre and antioxidants, but they are not recommended for those following a keto diet. This is because legumes are considered high-carb foods, which can prevent the body from entering a state of ketosis, where fat is burned for fuel instead of glucose.
Legumes are a group of plant-based foods, including beans, peas, soybeans, chickpeas, and lentils, which are known for their high nutritional value. They are an excellent source of digestion-friendly fibre, which can promote a healthy gut and lower the risk of some cancers. They also contain beneficial plant compounds, such as antioxidants, vitamins, and minerals, which offer multiple health benefits. For instance, soybeans contain high levels of antioxidants called isoflavones, which are associated with a reduced risk of cancer, especially in females. Similarly, lentils are one of the most iron-rich legumes, which can help reduce the risk of iron deficiency anemia, especially for those following a vegan or vegetarian diet.
Despite the health benefits of legumes, they are considered off-limits on a keto diet due to their high carbohydrate content. The keto diet is a low-carb, high-fat diet, where individuals aim to derive upwards of 80% of their calories from fat, while restricting their carbohydrate intake to less than 50 grams of net carbs per day. This restriction on carbs includes legumes, which can contain a significant amount of net carbs. For example, half a cup of prepared black beans contains about 13 grams of net carbs, which can quickly exceed an individual's daily carb allotment on a keto diet.
Therefore, while legumes offer an impressive source of fibre and antioxidants, their high carbohydrate content makes them incompatible with the keto diet's focus on minimizing carb intake to achieve and maintain ketosis.
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Pulses are a good source of plant fats, but keto focuses on animal fats
Pulses, including beans and lentils, are not keto-friendly. This is because they are considered legumes, which are loaded with fibre and antioxidants, but also contain a high number of net carbs.
The keto diet is a low-carb, high-fat diet. Typically, people on a keto diet aim to eat upwards of 80% of their calories from fat, and very few carbs. The idea is to reach a state of ketosis, where your body burns fat instead of glucose (sugar) for fuel.
The keto diet focuses on animal fats, such as those found in meat, poultry, eggs, and dairy products like cheese. Meat and poultry contain no carbohydrates and are rich in B vitamins and minerals, including potassium, selenium, and zinc. Cheese is also high in fat and protein, and contains no carbohydrates. However, cheese contains saturated fat, which has been linked to an increased risk of heart disease.
While the keto diet focuses on animal fats, it does not exclude plant fats. In fact, some plant fats are considered beneficial to the keto diet. Avocados, for example, are a good source of heart-healthy monounsaturated fat and potassium. Nuts and seeds are also recommended on the keto diet, as they are high in healthy polyunsaturated and monounsaturated fats, as well as fibre and protein.
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Keto diets are low in carbs, so fruit and veg intake is restricted
The keto diet is a low-carb, high-fat diet that promotes weight loss and improves health. However, it is known for its restrictive nature, and many healthy foods are off the menu. As the keto diet is low in carbs, fruit and vegetable intake is restricted.
Starchy vegetables, such as corn, potatoes, sweet potatoes, beets, and peas, are to be avoided due to their high carbohydrate content. Non-starchy vegetables, such as broccoli, cauliflower, green beans, and spinach, are recommended as they are low in calories and carbohydrates but high in nutrients and fibre.
Most fruits are discouraged on the keto diet due to their high natural carbohydrate content. High-sugar fruits, such as oranges, apples, bananas, and grapes, are particularly frowned upon as they can cause a rapid spike in blood sugar levels. However, low-carb fruits, such as avocados, strawberries, olives, lemons, raspberries, and blueberries, are encouraged in moderation. These fruits are rich in vitamins, minerals, fibre, and healthy fats and can be added to meals or enjoyed as snacks.
While the keto diet is restrictive, it is not impossible to include some fruits and vegetables in your diet. It is important to prioritise non-starchy vegetables and low-carb fruits while limiting starchy vegetables and high-sugar fruits. Consulting a healthcare professional or dietitian is advisable to ensure you are getting adequate nutrition and maintaining ketosis.
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Dairy is allowed, but only in full-fat forms like cheese and Greek yoghurt
The keto diet is a high-fat, low-carb diet that can be restrictive and may lead to a gap in nutrient-dense foods. It is a common misconception that keto is just about avoiding refined grains, junk food, and sugar. However, everything except pure fats (like oil) and meat (chicken, fish, beef) is a source of carbohydrates. To stay in ketosis, or the state of burning fat instead of glucose, it is necessary to restrict carb intake to fewer than 50 grams of net carbs per day.
Dairy products can be included in the keto diet, but it is important to choose the right types. Full-fat dairy products like cheese and Greek yoghurt are allowed and encouraged on keto because they are low in carbohydrates and high in fat. Cheese, for example, has zero carbohydrates and is rich in protein and calcium. Cheddar cheese, mozzarella, gouda, brie, and cottage cheese are some of the varieties that can be enjoyed.
Greek yoghurt is another excellent choice, providing both protein and calcium. A 3.5-ounce serving of plain full-fat Greek yoghurt has less than 5 grams of carbohydrates, making it a keto-friendly option. It is important to choose plain yoghurt over sweetened versions, as they can contain too many carbs.
While dairy can be a helpful addition to a keto diet, it is not necessary. Some people may choose to follow a dairy-free keto diet due to lactose intolerance or dairy sensitivities. In these cases, it is important to ensure adequate intake of fat and protein from other sources, such as meat, fish, olive oil, coconut oil, avocados, nuts, seeds, and eggs. Additionally, calcium can be obtained from non-dairy sources like sardines, spinach, and turnip greens.
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Meat and fish are keto-friendly, but pulses are not
Meat, poultry, and fish are considered keto-friendly foods. Meat is a source of lean protein and is considered a staple of the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium, and zinc. Meat and poultry are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. While processed meats like bacon and sausage are allowed on keto, they are not the best for your heart and may raise your risk of certain types of cancer. Therefore, it is recommended to choose chicken, fish, and beef more often and limit processed meats.
Fish is also a keto-friendly food. Salmon, sardines, mackerel, albacore tuna, and other fatty fish are high in omega-3 fats, which have been found to improve blood sugar levels and lower insulin levels in people with diabetes. Fish is also rich in B vitamins, potassium, and selenium, and it is protein-rich and carb-free. Frequent fish intake has been linked to improved brain health and a decreased risk of chronic disease.
On the other hand, pulses, such as beans and lentils, are not keto-friendly. Legumes are loaded with fiber and antioxidants, but they also contain a significant amount of net carbs. For example, half a cup of prepared black beans contains about 13 grams of net carbs. Since the keto diet is a very low-carb diet, pulses are generally not included in this dietary approach.
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Frequently asked questions
The keto diet is a high-fat, low-carb eating plan that pushes the body to train its metabolism to enter a state called ketosis, where it burns fat instead of carbohydrates for energy.
Meat, seafood, eggs, cheese, nuts, oils, and some non-starchy vegetables are keto-friendly.
No, pulses are not keto-friendly as they are considered legumes, which are off-limits on the keto diet due to their carbohydrate content.
Beans, lentils, and peas are examples of legumes that are not recommended on the keto diet.
Fruits, starchy vegetables like potatoes and squash, whole grains, and dairy with added sugar are some of the food groups that should be avoided or limited on a keto diet due to their carbohydrate content.
