Brenda Khan
Beans are a great source of nutrients, fiber, and protein, especially for those following a vegetarian keto diet. However, they are also high in carbohydrates, which the keto diet restricts. While some beans like green beans and black soybeans are keto-friendly, pinto beans have 29.4g of carbs per cup, making them a less ideal choice for those on a keto diet. However, with careful planning and portion control, it is possible to include pinto beans in a keto diet, especially if following a cyclical ketogenic diet, which includes higher-carb days.
| Characteristics | Values |
|---|---|
| Carbohydrates in pinto beans | 29.4g of carbs per cup |
| Acceptability on keto | Not acceptable on a standard keto diet |
| Acceptability on cyclical or targeted ketogenic diets | Acceptable during higher carb days |
| Substitutes | Beanless refried beans, tofu, lupin beans, green beans, black soybeans, boiled peanuts, avocado, ground meat, eggplant |
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What You'll Learn
Pinto beans are not keto-friendly due to high carb content
Pinto beans are a type of bean that is not typically considered keto-friendly due to their relatively high carbohydrate content. While beans are a good source of protein, fibre, vitamins and minerals, they are also high in carbohydrates, which are restricted on a keto diet.
The keto diet is a low-carbohydrate, high-fat diet, where typically only 5% to 10% of daily calories come from carbohydrates. This equates to 25 to 50 grams of carbohydrates per day for a 2,000-calorie diet. As such, pinto beans, which contain 45 grams of carbohydrates per cup, are too high in carbs to be considered keto-friendly.
For those on a keto diet, it is recommended to avoid pinto beans and instead opt for low-carb alternatives such as green beans, black soybeans, tofu, lupin beans, or mung beans. These beans have a significantly lower carb content, with green beans containing only 5.8 grams of net carbs per cup.
However, it is important to note that there are ways to include pinto beans in a keto diet, albeit in small amounts and with careful planning. For example, those on a cyclical ketogenic diet may include higher-carb foods like pinto beans during specific time periods to restore glycogen stores and improve athletic performance. Additionally, proper portion sizing is crucial, with a half-cup serving of beans being more manageable within the keto diet than a full cup.
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Cyclical ketogenic diets allow for higher-carb days
The cyclical ketogenic diet (CKD) is a variation of the standard ketogenic diet. It involves adhering to a standard keto diet for 5-6 days per week, followed by 1-2 days of higher-carb consumption. During the standard ketogenic days, it is recommended to consume 20-50 grams of carbohydrates per day, with healthy fats delivering approximately 65-90% of total calorie intake, and proteins making up 10-30%. On the higher-carb days, the goal is to replenish the body's depleted glucose reserves and optimise athletic performance.
The cyclical keto diet is popular among athletes and those seeking muscle growth, as it allows for the consumption of carb-rich foods like beans, which are normally restricted on a standard keto diet. The extra carbs on these days can help enhance exercise performance and provide the body with energy for longer, more intense workouts.
The cyclical nature of this diet also provides some flexibility and variety, which can be beneficial for those who find the standard keto diet restrictive or challenging to maintain long-term. It is important to note that there is limited research on the cyclical keto diet, and individual experiences may vary.
For those considering the cyclical keto diet, it is important to carefully plan and track macronutrient intake to ensure that the overall calorie consumption remains within a healthy range, especially on the higher-carb days. Additionally, the cyclical keto diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional or nutritionist before making any significant dietary changes.
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Low-carb beans include green beans and soybeans
Beans are a good source of protein, fiber, vitamins, and minerals. However, they also contain carbohydrates, which can be a challenge to work into a low-carb keto diet. While some beans are fairly high in carbs, others have much lower counts. For example, one cup of cooked pinto beans has 29.4g of carbs, which is not keto-friendly.
If you're on a strict keto diet, green beans and black soybeans are your best options. Green beans are more like a non-starchy vegetable than a bean and can be easily incorporated into a keto diet. They have roughly 2 grams of net carbs per 1/2 cup serving. Green beans are great as a side dish or in soups or frittatas.
Black soybeans are a great alternative to starchier beans in soups, bean dips, and refried beans. They contain 5 grams of net carbs per 1/2 cup serving. However, some people recommend avoiding them due to the controversy surrounding soy's potential effects on hormone balance, although no firm conclusions have been drawn.
Other low-carb beans include tofu, edamame, mung beans, and lima beans. Tofu is a pressed soybean product commonly used as a meat alternative, with 2 grams of net carbs per 1/2 cup. Edamame are young, white soybeans, usually served steamed with salt, and contain 4 grams of net carbs per 1/2 cup. Mung beans and lima beans are lower in carbs than many other beans but may not be suitable for strict keto diets.
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Substitutes for beans include tofu, mushrooms, and eggplant
If you're on a keto diet, you may want to avoid pinto beans, as they are high in carbohydrates. One cup of cooked pinto beans contains 29.4g of carbs, which is not ideal for keto. However, if you are an athlete or looking to build muscle, you can include some high-carb beans like pinto beans in your diet on specific high-carb days with a cyclical ketogenic diet approach.
If you're looking for substitutes for beans, there are a few options to consider:
Tofu
Tofu is a plant-based meat substitute that can be made from soy beans. It has a similar texture to beans and is a good source of protein. While it is possible to make tofu from other types of beans, it is a complex process that may not be feasible in a home kitchen.
Mushrooms
Mushrooms are another option to replace beans in certain dishes, such as green bean casserole. They provide a similar texture and can be a good source of protein. Sun-dried tomatoes and walnuts are also suggested as substitutes in green bean casserole, as they are high in glutamate and can provide a similar texture when diced.
Eggplant
Eggplant is a versatile vegetable that can be used as a bean substitute in dishes like refried beans, tacos, and Mexican food. It has a mild flavour and can be blended to create a rich, bean-like texture. Salting the eggplant may help to mellow out its flavour if you find it too strong.
In addition to these substitutes, there are also beanless refried bean recipes that use ingredients like zucchini, onion, and almond butter to create a similar taste and texture to traditional refried beans.
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Beans are a good source of protein and fibre
A serving of beans averages about 8 grams of protein, and they are a great plant-based protein source for vegetarians, vegans, or anyone looking to reduce their meat consumption. Beans are also a good source of fibre, with a half-cup serving of black beans containing 8 grams of fibre, providing about 25% of the total fibre you need in a day.
The protein and fibre in beans can help with weight management. Studies have shown that people who regularly consume beans have lower body weight and smaller waist circumferences than those who don't. Additionally, the fibre in beans can help protect against diabetes, cardiovascular disease, and some cancers.
While beans are a good source of protein and fibre, they may not always be suitable for a keto diet due to their carbohydrate content. Pinto beans, for example, contain 29.4g of carbohydrates per cup, which is considered high for keto. However, there are low-carb bean options, such as green beans and black soybeans, that can be consumed in small amounts or during higher-carb days on a cyclical ketogenic diet.
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Frequently asked questions
No, pinto beans are not keto-friendly. One cup of pinto beans contains 29.4g of carbs.
Some keto-friendly alternatives to beans include tofu, lupin beans, green beans, black soybeans, boiled peanuts, and eggplant.
Yes, if you are following a cyclical ketogenic diet (CKD) or targeted ketogenic diet (TKD), you can consume some carbs during specific time periods. This allows your body to restore its glycogen stores for optimized athletic performance and increased muscle building.
If you are looking for bean-free keto meals, you can try using ground meat, such as beef, pork, or turkey, in place of beans in soups or chilis. You can also make a keto-friendly dip called baba ganoush, which is made from eggplant.
