Leena Watts
The keto diet is a high-fat, low-carbohydrate diet that restricts carbohydrate intake to 5% to 10% of daily calories, which amounts to 25 to 50 grams per day for a 2,000-calorie diet. While beans are generally considered healthy and nutritious, they are often too high in carbohydrates to be considered keto-friendly. However, some types of beans, such as green beans, soybeans, and green peas, have a low enough carbohydrate content to be included in a keto diet in small quantities. So, can you eat yellow beans on the keto diet? Let's find out.
| Characteristics | Values |
|---|---|
| Are yellow beans keto-friendly? | Yellow beans are not explicitly mentioned in the sources. However, green beans are keto-friendly, and green beans with yellow pods are called wax beans. |
| Carbohydrate content of keto diet | 50 grams or less of total carbs per day, or no more than 25 grams of net carbs (total carbs minus fiber and sugar alcohols) |
| Carbohydrate content of green beans | One cup of green beans contains around 7 grams of carbohydrates and 2.7 grams of fiber, for a total of 4.3 grams of net carbs |
| Substitutes for beans in keto diet | Squashes (yellow squash, zucchini), ground meat, sausage, mushrooms, eggplant, avocado, boiled peanuts |
| Low-carb beans | Green beans, lupin beans, black soybeans, soybeans, green peas |
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What You'll Learn
Green beans are keto-friendly
A strict keto diet limits carbohydrates to less than 50 grams per day. Green beans contain only 2 grams of net carbs per half-cup (60-90 gram) serving. This means that green beans can easily fit into the daily allowance of fewer than 50 grams of carbohydrates.
Green beans also provide many nutrients, such as fibre, which helps maintain healthy bacteria in the gut and may have an anti-inflammatory effect. They are also high in carotenoids, a type of antioxidant, and contain vitamin K, which helps the body make certain proteins and may help prevent heart disease.
For those who want to include beans in their keto diet, green beans are a good option. However, it is important to watch portion sizes and be mindful of the overall carbohydrate intake to stay within keto diet limits.
In addition to green beans, soybeans and lupin beans are also considered keto-friendly due to their low carbohydrate content.
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Soybeans are keto-friendly
Soybeans are also a good source of fat because they do not contain any non-keto ingredients. However, it is important to note that most of the fats in a keto diet should come from natural and minimally processed sources like virgin olive oil, MCT oil, and grass-fed butter.
Edamame beans, a type of soybean, are also keto-friendly. They have a low glycemic index, meaning they do not cause a spike in blood sugar. They are also high in fibre and protein, which are important for a keto diet. However, it is important to consider the preparation of edamame beans, as they are often topped with salt, seasoned mixes, or glazes, which may add to the overall carb count.
Overall, soybeans are a keto-friendly option due to their low net carb content and moderate fat content, but it is important to be mindful of portion sizes and the preparation methods to ensure they fit within the keto diet's guidelines.
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Black soybeans are controversial
While beans are a healthy source of nutrients, fiber, and protein, they are often too high in carbohydrates to be eaten on a keto diet. However, some beans, such as green beans, soybeans, green peas, and lupin beans, are low enough in carbohydrates to be considered keto-friendly. Black soybeans, in particular, are a good low-carb substitute for traditional beans like pinto beans and black beans. They are a rare legume native to China and are used in Chinese medicine to clear toxins from the body. They are also a good source of plant-based protein, vitamin K, iron, potassium, magnesium, copper, manganese, and riboflavin.
However, black soybeans have been the subject of some controversy due to their high content of FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols), which can cause digestive symptoms in some people. Additionally, they contain estrogen-like compounds called isoflavones, which have raised concerns among those with thyroid conditions. While research has shown that these compounds are not associated with an increased risk of hormone-related cancers, some people may still have concerns about their potential impact on hormone function. Furthermore, black soybeans may be cross-contaminated with gluten due to the rotation of crops, making them unsuitable for those with celiac disease or non-celiac gluten sensitivity.
Despite these controversies, black soybeans can be a nutritious and keto-friendly option for those who are not allergic to soy or gluten-sensitive. They are a good source of plant-based protein and offer various vitamins and minerals. When incorporating black soybeans into a keto diet, it is important to monitor portion sizes and overall carb intake to ensure compliance with keto guidelines.
It is worth noting that keto cycling can be considered, which involves following a ketogenic diet for a few days and then taking a break to consume higher levels of carbohydrates, including beans. This approach can improve the body's ability to switch between fuel sources and address potential fiber and antioxidant deficiencies that may arise from a strictly fat-filled diet.
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Portion sizes are important
While beans are rich in fiber, healthy fats, and protein, they are also high in carbohydrates, which are restricted on the keto diet. The keto diet restricts carbohydrates to about 5% to 10% of your daily calories, which amounts to 25 to 50 grams daily for a 2,000-calorie daily intake. As a result, most beans are not considered keto-friendly.
However, portion sizes are important. With careful planning, you can include small servings of beans occasionally. A half-cup (60–90-gram) serving of green beans and black soybeans contains only 2 grams of net carbs, making them keto-friendly bean options. Green beans are also called snap beans or string beans, and they can be green, purple, or yellow.
Other keto-friendly beans include lupin beans, soybeans, and green peas. Soybeans come in a few different forms, most of which are keto-friendly. For example, a half-cup serving of cooked lupini beans has less than 6 grams of net carbs, while mature yellow soybeans have about 4 grams of net carbs. However, some people recommend avoiding black soybeans due to the controversy surrounding soy's potential effects on hormone balance.
When incorporating beans into a keto diet, it is important to be mindful of portion sizes and strictly limit your carb intake in other meals to remain in ketosis. Additionally, always check the labels of bean products, as certain products like baked beans commonly contain added sugar, which can drastically increase the carb count.
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Keto cycling can help
The keto diet is a high-fat, very low-carb diet that can be challenging to stick to. Keto cycling can help in this regard by allowing for a more flexible approach. It involves following the keto diet for a certain period and then taking a day or more off, during which you can consume higher levels of carbohydrates, including foods like beans.
Keto cycling can make the keto diet more sustainable and help individuals stick to it for longer. The knowledge that they can consume carbs again in the near future may motivate them to adhere to the keto diet for a more extended period. For example, someone might choose to follow keto for five or six days and then take one or two days off. However, it is recommended not to take more than two days off keto to prevent a return to intense carb and sugar cravings.
Keto cycling can also provide nutritional benefits. When following a strict fat-filled keto diet, your food choices may be low in fiber and antioxidants and high in inflammatory properties. By incorporating keto cycling, individuals can benefit from the nutrients, fiber, and protein that beans offer. Additionally, beans are associated with a lower risk of chronic diseases.
Keto cycling may also be advantageous for athletes. Research has shown that a strict keto diet can impair exercise performance, particularly in anaerobic exercises like sprinting. By incorporating keto cycling, athletes can benefit from the extra carbohydrates used as energy during difficult workouts and races. The timing of carbohydrate intake based on activity intensity and type can have performance benefits.
It is important to note that before attempting keto cycling, it is recommended to first follow a clean keto diet for at least two to three months to ensure your body is fat-adapted and can easily return to ketosis after consuming carbs.
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Frequently asked questions
Most beans are too high in carbohydrates to be considered keto-friendly. However, there are a few varieties of low-carb beans that can be eaten in moderation on the keto diet, including soybeans, which come in yellow, black, and other varieties.
Yes, green beans are a keto-friendly option, as they are low in carbohydrates. Lupin beans are also a good option.
Yes, there are several substitutes for beans that can be eaten on the keto diet, including mushrooms, eggplant, avocado, ground meat, and boiled peanuts.
Beans are a good source of protein, fiber, and various vitamins and minerals, such as potassium, copper, phosphorus, manganese, iron, and magnesium. They can also help to reduce the risk of chronic diseases.
