Leena Watts
While beans are rich in fiber, healthy fats, and protein, they are also high in carbohydrates, which are limited on the keto diet. A half-cup serving of most beans contains 15-25 grams of net carbs, making them unsustainable as a major part of a keto diet. However, some low-carb beans, such as black soybeans, green beans, and lupin beans, can be enjoyed in moderation on keto. Cannellini beans, with 11 grams of net carbs per half-cup, may be included in small quantities while maintaining ketosis, especially if paired with other low-carb meals. For those who can't give up beans, keto cycling offers an alternative, involving a cyclical ketogenic diet with occasional days of higher carbohydrate intake, allowing for the inclusion of beans.
| Characteristics | Values |
|---|---|
| Carbohydrates | 11g net carbs per 1/2 cup |
| Calories | 100 calories per 1/2 cup |
| Fats | 0g fat per 1/2 cup |
| Proteins | 6g protein per 1/2 cup |
| Keto-friendly | Not keto-friendly, but can be consumed in small quantities occasionally |
| Substitutes | Black soybeans, green beans, lupin beans, mung beans, mushrooms, eggplant, avocado, ground meat, boiled peanuts |
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What You'll Learn
Cannellini beans are not keto-friendly
A half-cup serving of cannellini beans contains 19 grams of total carbs, 11 grams of net carbs, and 100 calories. This is a significant portion of the recommended daily carb intake for those on a keto diet. Therefore, cannellini beans are not a good fit for the keto diet and should be avoided or only consumed in small quantities.
Some beans, like green peas, soybeans, and green beans, are low-carb and keto-friendly. Black soybeans, in particular, have low total and net carb counts, making them a good option for those on the keto diet. Other low-carb beans include lupin beans and mung beans, although these are still not considered a great fit for keto due to their slightly higher carb content.
If you are unable to avoid cannellini beans or other types of beans, there are ways to include them in your keto diet. One option is keto cycling, which involves following a ketogenic diet for a few days and then taking a break to consume carbohydrates for a day. This can include beans and other non-keto foods. Another option is to carefully plan your meals to include beans in small amounts, such as a 1/2 cup serving, and to stick to the proper portion size. It is important to check labels, as some products like baked beans contain added sugar, which can increase the carb count.
Overall, while cannellini beans are not keto-friendly due to their high carbohydrate content, there are ways to include small amounts of them in a keto diet through keto cycling or careful meal planning. However, it is important to be mindful of portion sizes and adjust your carb intake in other meals to remain in ketosis.
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Keto-friendly alternatives to cannellini beans
Beans are rich in fiber, healthy fats, and protein, but they are not always a good fit for the keto diet due to their high carbohydrate content. Most beans should be avoided on keto, but there are some exceptions that are lower in carbs.
If you're looking for keto-friendly alternatives to cannellini beans, here are some options:
Green Beans
Green beans are one of the few true keto beans, with only about 2-3 grams of net carbs per 1/2 cup serving. They can be a great addition to your keto diet, whether used as a side dish or added to your favorite keto casserole or entree.
Black Soybeans
Black soybeans are an excellent replacement for traditional beans in soups, bean dips, refried beans, baked beans, and other bean-based recipes. They are a great low-carb option, with only 2 grams of net carbs per 1/2 cup serving.
Lupin Beans
Lupin beans are another great keto-friendly option, although you may need to order them online. They are traditionally eaten pickled and contain 5 grams of net carbs per 1/2 cup serving. Lupin flour, made from lupin beans, is also a popular choice for keto baking.
Mushrooms
Cooked mushrooms are low in carbs and calories and can be used as a substitute for beans in soups, stews, and chili. They absorb the flavor of what they're cooked in, making them a versatile addition to many dishes.
Eggplant
Diced eggplant is a healthy, low-carb alternative to beans. It can be used in various recipes and is especially good for making baba ganoush, a keto-friendly dip similar to hummus.
Avocado
Avocado is a perfect substitute for high-carb refried beans or bean dip when enjoying Mexican food. Opt for guacamole, smashed avocado, or chopped avocado salad instead.
Ground Meat
Ground meat, such as beef, pork, or turkey, can be added to soup or chili recipes instead of beans. It is a high-protein option that will add flavor and substance to your meal.
While cannellini beans may not be the best option for a strict keto diet, you can include them in moderation by tracking your macros and ensuring you don't exceed your targeted daily carb intake. However, if you're looking for keto-friendly alternatives, the options provided above offer similar benefits without the high carbohydrate content.
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How to occasionally include cannellini beans in keto
While beans are a rich source of fibre, healthy fats, and protein, they are not always a good fit for a keto diet due to their high carbohydrate content. However, there are ways to occasionally include cannellini beans in your keto diet without compromising ketosis. Here are some tips to do so:
Monitor Your Carb Intake: To stay in ketosis, it is crucial to monitor your daily carbohydrate intake. Most keto diets aim for 50 grams or less of total carbs per day, or no more than 25 grams of net carbs (total carbs minus fibre and sugar alcohols). Therefore, when including cannellini beans, ensure you are mindful of portion sizes and strictly limit carbs in your other meals. A half-cup serving of cannellini beans contains approximately 11 grams of net carbs, so plan your meals accordingly.
Keto Cycling: If you can't imagine a keto diet without beans, consider keto cycling. This approach involves following a ketogenic diet for a few consecutive days, then taking a break to consume higher levels of carbohydrates, including beans, for a day or two. Keto cycling can improve your body's ability to transition between different fuel sources and prevent a strictly fat-filled diet, which may be low in fibre and antioxidants and high in inflammatory properties.
Low-Carb Bean Alternatives: When you crave beans, opt for low-carb alternatives like green beans, black soybeans, or lupin beans. Green beans are crunchy and nutritious, and keto-friendly. Black soybeans have low total and net carb counts, making them an excellent choice for keto diets. Lupin beans, though harder to find, are another great option with only five grams of net carbs per half-cup.
Substitute with Other Ingredients: Instead of relying solely on cannellini beans, substitute them with other ingredients in your recipes. For example, cooked mushrooms are low in carbs and calories and can be used in soups, stews, and chilis. Diced eggplant is another versatile option and can be used to make baba ganoush, a keto-friendly dip. If you're in the mood for Mexican food, choose guacamole or smashed avocado instead of refried beans.
Portion Control and Planning: If you choose to include cannellini beans in your keto diet, practice portion control. Stick to a serving size of just half a cup (around 90 grams) to minimise your carb intake. Additionally, plan your meals carefully. When you know you'll be having cannellini beans, ensure your other meals for that day are low in carbs to compensate.
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Nutritional value of cannellini beans
Cannellini beans are a good source of fibre and potassium. A â…“ can of drained cannellini beans contains 71 calories, with a macronutrient breakdown of 69% carbs, 5% fat, and 26% protein.
While cannellini beans are not considered keto-friendly due to their relatively high carbohydrate content, they are a rich source of nutrients. Fibre, for example, is abundant in beans and essential for a healthy digestive system. Fibre can also help lower cholesterol levels and control blood sugar levels. Potassium is another vital mineral found in cannellini beans, which helps maintain healthy blood pressure and heart function.
Although cannellini beans are not typically recommended for a strict keto diet, they can be incorporated in small quantities on occasion. The key is to be mindful of portion sizes and strictly limit carb intake in other meals to stay in ketosis.
Some keto dieters practice keto cycling, which involves following a ketogenic diet for a few days and then taking a break to consume higher levels of carbohydrates, which can include cannellini beans. This approach can improve the body's ability to switch between fuel sources and ensure a more balanced intake of fibre and antioxidants.
Overall, while cannellini beans may not be a staple food on a keto diet, they can be enjoyed in moderation and as part of a well-planned keto cycling approach.
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Other keto-friendly beans
Beans are typically considered unsuitable for keto due to their high carbohydrate content, which can disrupt ketosis. However, some beans are lower in carbs and can be enjoyed occasionally as part of a keto diet. Here are some keto-friendly bean options:
Green Beans
Green beans are a staple in any low-carb diet and are keto-approved. They are low in total carbs, with only about 3g of net carbs per half-cup serving.
Soybeans
Soybeans are a good option for keto dieters looking for a bean that packs protein without maxing out their daily carb intake. A cup of cooked soybeans has 3.8 to 7.5 g of net carbs and 18.4 g of protein.
Black Soybeans
Black soybeans are an excellent low-carb option, especially if you're looking for a replacement for traditional beans like pinto beans. They are high in protein and lower in net carbs.
Mung Beans
Mung beans are commonly used in Asian cooking and are lower in carbs than many other bean varieties. They contain 12 g of net carbs per half-cup serving. While they may not be ideal for strict keto diets, they can be included in small amounts on occasion.
Kidney Beans
Red kidney beans have a lower net carb content due to their higher fibre content. However, it's important to note that they still contain carbohydrates, so portion size and overall carb intake should be considered.
Lupin Beans
Lupin beans are bright yellow and traditionally eaten pickled. They contain 5 g of net carbs per half-cup serving. Lupin flour is also a popular choice for keto baking.
Cranberry Beans
Cranberry beans, also known as Roman beans, are keto-friendly in multi-serving recipes. A cup of cooked and unsalted cranberry beans has 28.1 g of net carbs, which equates to 4.68 g of net carbs per serving in a 6-serving recipe.
Fava Beans
Fava beans, also known as broad beans, can work in multi-serving recipes. A cup of cooked and unsalted fava beans has 24.22 g of net carbs, resulting in 4.03 g of net carbs per serving in a 6-serving recipe.
Great Northern Beans
Great Northern beans, or navy beans, are another option for keto-friendly recipes with multiple servings. A cup of cooked and unsalted navy beans has 24.94 g of net carbs, yielding 4.14 g of net carbs per serving in a recipe with six or more servings.
Keto Cycling
If you can't give up beans entirely, consider keto cycling. This involves following a ketogenic diet for a few days, then taking a break to consume higher levels of carbohydrates, including beans. This approach can improve your body's ability to transition between fuel sources and ensure your diet is not overly restrictive.
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Frequently asked questions
While cannellini beans are not keto-friendly, they are relatively low-carb compared to other beans, with 11 grams of net carbs per 1/2 cup. If you're willing to be flexible with your diet, you can include small quantities of cannellini beans occasionally.
Green beans, black soybeans, and lupin beans are low-carb beans that can be easily incorporated into a keto diet.
If you can't live without beans, you can try keto cycling, which involves following a ketogenic diet for a few days and then taking a break to eat high or average levels of carbohydrates, including beans. Alternatively, you can incorporate other types of beans in small amounts by sticking to a portion size of 1/2 cup and keeping your carb intake low in other meals.
