Dante Carrillo
The keto diet is a high-fat, low-carb plan that restricts carbohydrates, allowing only about 5% to 10% of daily calories from carbs. This equates to 25 to 50 grams of carbs per day for a 2,000-calorie diet. Beans are a nutritious food, offering fibre, protein, vitamins and minerals. However, they also contain carbohydrates, which can make them challenging to include in a keto diet. While some beans, such as green beans and black soybeans, are low in carbs and suitable for keto, others, like pinto beans, are high in carbs and should be avoided. For instance, one cup of cooked pinto beans contains 29.4g of carbs. However, there are ways to include beans in a keto diet, such as through keto cycling or by carefully planning meals to stay within the daily carb limit.
| Characteristics | Values |
|---|---|
| Carbohydrates | Pinto beans are high in carbohydrates, with 24-29.4g of net carbs per cup. |
| Fats | Pinto beans contain about 1.23g of fat per 100g. |
| Protein | Pinto beans provide 9g of protein per 100g. |
| Fiber | Pinto beans are a good source of fiber. |
| Vitamins and minerals | Pinto beans have a rich profile of vitamins and minerals. |
| Keto-friendliness | Pinto beans are not typically keto-friendly due to their high carbohydrate content. However, they can be included in a cyclical ketogenic diet or in small portions. |
| Substitutes | Keto-friendly substitutes for pinto beans include avocado, zucchini, cauliflower, and chia seeds. |
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What You'll Learn
Pinto beans are high in carbohydrates
Pinto beans are a variety of the common bean (Phaseolus vulgaris) and are primarily comprised of carbohydrates, fiber, and protein. They are also rich in vitamins and minerals, such as magnesium, potassium, thiamine (vitamin B1), and iron.
The high net carb content of pinto beans goes against the fundamental principle of a ketogenic lifestyle, which emphasizes limited carb intake to maintain the metabolic state of ketosis. This means that pinto beans are not typically compatible with a keto diet and could disrupt the keto balance.
However, it is important to note that there are ways to include beans in a keto diet. For example, miniature portions of pinto beans might be acceptable, provided they are accommodated within the tight frame of daily carb allotment. Additionally, those following a cyclical or targeted ketogenic diet may be able to incorporate higher-carb beans into their diet during carb-up days.
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Keto diets emphasise low-carb foods
The keto diet is a low-carb, high-fat dietary plan that has gained popularity due to its potential health benefits, including weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. Keto diets emphasise low-carb foods, aiming to restrict carbohydrates to maintain the metabolic state of ketosis, where the body uses fat and ketones as its main fuel source instead of glucose.
To achieve this, keto dieters typically base their meals on meat, poultry, fish, eggs, and other protein-rich foods. These foods are generally considered keto-friendly as they contain little to no carbohydrates. For example, fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which can help manage blood sugar levels and lower insulin levels. Similarly, eggs are a staple in keto diets as they are a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.
In addition to animal proteins, keto diets include a variety of plant-based foods, such as non-starchy vegetables, nuts, seeds, and some fruits. Non-starchy vegetables like leafy greens, broccoli, cauliflower, tomatoes, and eggplant are low in calories and carbs but high in nutrients and antioxidants. Most nuts and seeds are also low in net carbs, and berries are a keto-friendly fruit option as they are lower in carbs than other fruits.
While beans are a healthy source of nutrients, fibre, and protein, they are typically not considered keto-friendly due to their high carbohydrate content. For example, pinto beans have 45 grams of carbs per one-cup serving, which is significantly higher than the recommended daily carb intake on a keto diet, which is generally under 20 to 50 grams of carbohydrates per day. However, some beans, such as green beans, lupin beans, black soybeans, and mung beans, are lower in carbs and may be included in small amounts on a ketogenic diet.
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Pinto beans are a good source of protein and fibre
Pinto beans are a popular variety of the common bean (Phaseolus vulgaris) and are frequently used in Mexican cuisine. They are also the most popular type of bean eaten by Americans. They are beige with reddish-brown speckles when dried and become light brown or pale pink when cooked. They have an earthy, nutty flavour and are simple to prepare.
The fibre in pinto beans is beneficial for digestive health as it helps feed the good bacteria in the gut. It also helps to stabilise blood sugar, boost satiety, and improve digestive health. One cup of boiled pinto beans provides 40-60% of the daily recommended fibre intake for women and men, respectively.
However, it is important to note that pinto beans are also high in carbohydrates, which may not align with a keto diet. The keto diet restricts carbohydrates, limiting them to only 5-10% of daily calories. Therefore, while pinto beans offer nutritional benefits, they may need to be consumed in moderation or as part of a cyclical keto diet.
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Keto-friendly substitutes for pinto beans
While beans are a healthy source of nutrients, fibre, and protein, most types are too high in carbohydrates to be considered keto-friendly. Pinto beans, in particular, have a high net carb content, with 45 grams of carbs per one-cup serving. This makes them incompatible with the keto diet's emphasis on drastically reducing carbohydrate intake to maintain the metabolic state of ketosis.
However, this does not mean that you have to give up on flavorful and nutritious eating while following a keto diet. Here are some keto-friendly substitutes for pinto beans:
- Green Beans: Green beans are one of the few keto-friendly beans, with only about 2-3 grams of net carbs per 1/2-cup serving. They are a good source of similar nutritional benefits as low-carb vegetables.
- Soybeans: Black soybeans, in particular, are a great alternative to starchier beans in soups, bean dips, and refried beans. They have a low carb content, with only 2 grams of net carbs per 1/2-cup serving.
- Lupin Beans: Lupin beans are another good option for keto dieters. They are traditionally eaten pickled and contain 5 grams of net carbs per half-cup serving. Lupin flour is also a popular choice for keto baking.
- Mushrooms: Mushrooms are low in carbs and can be used as a substitute for pinto beans in soups, stews, and chilli. They absorb the flavour of what they are cooked in and add an extra layer of umami to your meal.
- Eggplant: Diced eggplant is a healthy, low-carb alternative to pinto beans. It can add bulk to your dishes and is especially good for making baba ganoush, a keto-friendly dip similar to hummus.
- Avocado: Avocado is a great keto-friendly option, especially if you're craving Mexican food. Choose guacamole or smashed avocado instead of high-carb refried beans or bean dip.
- Ground Meat: In soup or chilli recipes, ground meat, such as beef, pork, or turkey, can be used as a flavorful and protein-rich alternative to pinto beans.
- Chia Seeds: Chia seeds are packed with fibre, omega-3 fats, and only have 1 gram of net carb per 28 grams. They can add thickness to soups or stews, similar to the role of pinto beans.
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Cyclical ketogenic diets allow for higher-carb days
The cyclical ketogenic diet is a variation of the standard keto 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 keto days, it is recommended to consume 20-50 grams of carbs per day, with healthy fats delivering approximately 65-90% of total calorie intake.
The higher-carb days are referred to as "refeeding days" as they replenish the body's glucose reserves. During these days, the body is taken out of ketosis, allowing for a temporary benefit from carb consumption. This can be particularly useful for athletes engaging in longer, more intense exercises, as the high-carb days refill glycogen stores, aiding recovery and preparation for the next training session.
The cyclical keto diet is a form of carb cycling, which involves alternating between higher and lower carb days. It is important to note that keto cycling is different from carb cycling, as the latter does not necessarily imply that the individual is on a ketogenic diet.
The cyclical keto diet may be a good option for those seeking muscle growth, improved exercise performance, and an enhanced athletic performance. However, there is limited research on its effectiveness, and it may be easy to consume too many calories on refeeding days.
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Frequently asked questions
No, pinto beans are not keto-friendly as they are very carb-dense. One cup of pinto beans contains 24-45 grams of net carbs.
Green beans, soybeans, and black soybeans are keto-friendly due to their low net carb content.
Most people on a keto diet aim to eat 50 grams or less of total carbs per day, or no more than 25 grams of net carbs.
