Jeffrey Salazar
Beans are a great source of protein and fiber, but their carb content makes them a challenge to incorporate into a keto diet. While most beans are too high in carbs to be keto-friendly staples, some varieties, like green beans and black soybeans, are low-carb options that can be enjoyed in moderation. For those craving a hearty bean soup while on keto, there are creative workarounds, including substituting beans with mushrooms, eggplant, avocado, or ground meat, or opting for low-carb beans like lupin beans or black soybeans.
| Characteristics | Values |
|---|---|
| Can you eat bean soup on a keto diet? | Yes, but with substitutions or careful planning. |
| Examples of keto-friendly bean soups | Keto Ham and Bean Soup, made with black soybeans |
| Examples of keto-friendly beans | Green beans, black soybeans, lupin beans, lima beans |
| Examples of keto-friendly bean substitutes | Mushrooms, eggplant, avocado, ground meat, boiled peanuts, beanless refried beans |
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What You'll Learn
Green beans are keto-friendly
Green beans are a keto-friendly food. They are low in calories and carbohydrates, and high in vitamins, minerals, and antioxidants. Green beans are technically members of the bean and legume food group, but their edible pods make them lighter in carbs and calories. They contain many of the same nutritional benefits as other true vegetables.
A strict keto diet limits net carbs to less than 25 grams daily, while a keto-friendly diet may include up to 50 grams of net carbs per day. Net carbs are calculated by subtracting the fibre and sugar alcohols from the total number of carbohydrates. Green beans contain only 2 grams of net carbs per 1/2-cup (60-90 gram) serving, making them a good choice for a keto diet.
Green beans can be prepared in a variety of ways and added to keto meals. They can be sauteed with mushrooms or almonds, cooked with butter and salt, or added to soups and frittatas. They are also a good side dish, and can be served with meat such as bacon or pork chops.
While green beans are keto-friendly, not all beans are. Most beans are too high in carbohydrates to be included in a keto diet. However, with careful planning, small servings of other beans can occasionally be included. Some keto-friendly substitutes for beans include mushrooms, eggplant, avocado, ground meat, and boiled peanuts.
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Black soybeans are a good low-carb option
Beans are a rich source of protein, fiber, and healthy fats. However, they are also high in carbohydrates, which can make them unsuitable for a keto diet. Most people on a keto diet aim to eat 50 grams or less of total carbohydrates per day, or no more than 25 grams of net carbs.
Black soybeans are a great low-carb option for those on a keto diet. They are much lower in carbs than other types of beans, containing only 2 grams of net carbs per 1/2-cup (60-90 gram) serving. They can be purchased online, either canned or dried, and used in any dish that calls for beans, including refried beans. They can also be used to make soy milk and tofu.
A recipe for low-carb Cuban-style black beans involves heating canned black soybeans with salt, pepper, cumin, dried oregano, and bay leaves. The longer the mixture simmers on low heat, the more the flavors will develop. Before serving, remove the bay leaves and add a splash of vinegar. For a thicker consistency, some of the beans can be smashed with a potato masher, or stock or water can be added for a thinner consistency. This dish can be served with cauliflower rice and Mojo chicken or pork.
Other keto-friendly substitutes for beans include mushrooms, eggplant, avocado, ground meat, and boiled peanuts.
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Lupin beans are a keto-friendly bean
The keto diet is a low-carbohydrate method of eating, where most people on the diet aim to eat 50 grams or fewer of total carbs per day. While beans are generally considered a healthy food, they contain some carbs, so it can be challenging to incorporate them into a keto diet.
Lupin beans, also known as lupini beans, are a keto-friendly bean option. They are a legume similar to lentils and chickpeas and can be traced back to the diets of Ancient Rome and Ancient Egypt. Lupin beans are a low-calorie food, offering 198 calories per serving, and are packed with protein, providing 16-26 grams per serving. They are also a good source of fiber, iron, and potassium.
Lupin beans can be prepared in just a few minutes and can be used as a side dish or in vegan and vegetarian recipes. They are a low-glycemic food, making them a suitable alternative to rice, flour, and other primary ingredients.
Some people on the keto diet may miss eating beans, and lupin beans can be a great substitute. They are traditionally eaten pickled and can be purchased online.
In addition to lupin beans, green beans and black soybeans are also keto-friendly options, with only 2 grams of net carbs per 1/2-cup serving.
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High-carb beans are acceptable on a cyclical or targeted ketogenic diet
The ketogenic diet is a low-carbohydrate method of eating that restricts carbohydrates and prioritises fats to transition the body into a state of ketosis. While beans are a great source of protein and fibre, they also contain some carbohydrates, which can make them challenging to work into a keto diet.
However, this does not mean that beans are entirely off the menu for those following a keto diet. High-carb beans can be acceptable on a cyclical or targeted ketogenic diet (TKD). With these approaches, you are allowed to have some carb intake during specific time periods, which can help restore your body's glycogen stores, optimise athletic performance, and increase muscle building. For example, with a cyclical ketogenic diet, you can have higher-carb days one or two times a week, during which you can include beans in your diet.
It is important to note that even on these more flexible ketogenic diets, the inclusion of beans should be carefully planned and limited to small servings. Black soybeans, for instance, are a popular choice for those on keto as they are relatively low in carbs, with only 2 grams of net carbs per 1/2-cup (60-90 gram) serving. Other options include lupin beans, which contain five grams of net carbs per half a cup, and mung beans, which have 12 grams of net carbs per half cup.
Additionally, there are several low-carb alternatives to beans that can be used in recipes like soups and stews. These include mushrooms, eggplant, avocado, ground meat, and boiled peanuts. By using these substitutes, you can still enjoy bean-like flavours and textures while adhering to your keto diet.
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Bean substitutes include mushrooms, eggplant, avocado, and ground meat
Beans are rich in fiber, healthy fats, and protein, but they may not always be suitable for a keto diet due to their carbohydrate content. While some types of beans, like green beans, lupin beans, and black soybeans, are considered keto-friendly, others may need to be limited or substituted. If you're looking for bean substitutes that fit within the keto diet, here are some options:
Mushrooms
Mushrooms can be a great substitute for beans in keto-friendly recipes. Like beans, mushrooms can absorb the flavors of the other ingredients they are cooked with. They are also versatile and can be used in various dishes. Mushrooms are commonly suggested as a substitute in recipes like chili and soup.
Eggplant
Eggplant, or aubergine, is another vegetable that can be used as a bean substitute. It has a mild flavor and a rich, creamy texture when cooked, making it a suitable replacement for refried beans in dishes like tacos. Blending eggplant can give it a similar consistency to refried beans, making it a tasty and satisfying option for those following a keto diet.
Avocado
Avocado has a unique texture that can be challenging to substitute in recipes. However, it is a popular choice in keto diets due to its healthy fats and versatility. Avocados can be used in both sweet and savory dishes. For example, they can be made into a dip or used as a replacement for butter or oil in baking. Additionally, avocado can be a key ingredient in keto-friendly dishes like stuffed avocados or salads.
Ground Meat
Ground meat, such as beef or pork, can be used as a bean substitute to increase the protein and fat content of a meal while keeping it keto-friendly. It is a suitable option for those who prefer a more savory and hearty substitute. Ground meat can be used in various recipes and is a good source of essential nutrients. It can be cooked and seasoned in multiple ways to suit different tastes and dishes.
While these substitutes can help create keto-friendly versions of bean-based dishes, it's important to remember that the specific recipe and overall macronutrient composition of your meal should be considered when making substitutions to ensure they align with your dietary goals.
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Frequently asked questions
Beans are a great source of protein and fiber, but they also contain carbohydrates, which can be a challenge to work into a low-carb, high-fat keto diet. While it is generally recommended to avoid beans on a keto diet, there are some low-carb beans and bean substitutes that can be incorporated into your meals.
Green beans and black soybeans are keto-friendly options, with only 2 grams of net carbs per 1/2-cup serving. Other low-carb beans include lupin beans, mung beans, and lima beans, but these should be consumed in smaller amounts.
If you're looking for alternatives to beans in your soup, mushrooms, eggplant, avocado, ground meat, and boiled peanuts can be used as replacements. Enoki mushrooms, in particular, are a good option with only 3 grams of net carbs per cup.
