Milly Gaines
Beans are a nutritious food, rich in protein and fiber, and they can be included in a low-carb diet, but it depends on the type of bean and the specific diet. Most beans are high in carbohydrates, making them unsuitable for strict low-carb and ketogenic diets, especially in the initial phase. However, some beans, like green beans and black soybeans, are low in carbs and can be incorporated into keto diets. Other types of beans, such as lima beans, can be included in small amounts or on less restrictive low-carb diets. When including beans in a low-carb diet, it's important to be mindful of portion sizes and choose highly nutritious, low-carb options. Additionally, preparing beans from scratch by soaking and cooking them in fresh water can help minimize gastrointestinal issues.
| Characteristics | Values |
|---|---|
| Carbohydrates | High |
| Fibre | High |
| Protein | High |
| Vitamins and Minerals | High |
| Types of Beans to Include | Green Beans, Black Soybeans, Lima Beans, Peas, Mung Beans |
| Types of Beans to Avoid | Black Beans, Pinto Beans, Chickpeas, Kidney Beans |
| Preparation | Soak beans, throw away soaking liquid, cook in fresh water |
| Portion Size | 1/4 to 1/2 cup |
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What You'll Learn
Green beans are a low-carb option
Green beans are a nutritious and low-calorie vegetable that can be incorporated into a keto-friendly diet. They are a good source of vitamins, minerals, and antioxidants, and have a crunchy texture with minimal carbs.
A cup of green beans contains around 7 grams of carbohydrates and 2.7 grams of fiber, resulting in a total of 4.3 grams of net carbs. This makes them a great option for those on a keto diet, which typically limits carbs to less than 50 grams daily.
When preparing green beans for a low-carb diet, it's important to avoid adding excessive sugar or other high-carb ingredients. You can steam or saute them, and they go well with mushrooms or slivered almonds. Green beans are versatile and can be added to salads, stir-fries, or roasted with Parmesan cheese for extra flavor.
Green beans are an excellent low-carb option, providing a range of nutrients without the high carb count associated with other types of beans. They are a tasty and healthy addition to any keto meal plan.
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Black soybeans are keto-friendly
Most beans are too high in carbohydrates to be considered keto-friendly. However, black soybeans are a notable exception. With only five grams of net carbs per half-cup serving, they are an excellent low-carb option for those on a keto diet.
Black soybeans are a good source of fiber and protein and can be used as a substitute for traditional beans like pinto beans and black beans. They can be purchased online, canned or dried, and used in any dish that calls for beans, including refried beans. Black soybeans are especially tasty in soups and stews, and they can also be mashed and added to low-carb tortillas. For a Mexican-style dish, black soybeans can be cooked with green onion, garlic, chicken bone broth, chili powder, cumin, cayenne pepper, and salt and pepper. They can also be used in recipes like keto black soybean brownies and black soybean hummus.
Black soybeans can be prepared by first soaking them overnight in salted water, which helps keep the skins firm during cooking. They can then be boiled with fresh, salted water, using a ratio of one part beans to four parts water.
While black soybeans are a good low-carb option, it is important to note that soy products can be contentious among those on the keto diet due to the presence of phytoestrogens, or plant-based compounds that mimic the hormone estrogen.
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Lima beans are suitable for flexible low-carb diets
Lima beans are a common legume with a buttery texture and mild flavor. They are often prepared with ham. While lima beans are a good source of plant-based protein, dietary fiber, and several minerals, they are also high in carbohydrates. A 100g serving of lima beans contains 44.38g of net carbs and 63.38g of total carbohydrates. This makes them unsuitable for strict ketogenic diets, which aim for a very low-carb, high-fat approach.
However, lima beans can be suitable for flexible low-carb diets that allow for slightly higher carb intake. A half-cup serving of cooked lima beans contains 12 grams of net carbs. While this is still considered high for keto diets, it may fit within the parameters of a more flexible low-carb diet plan.
It's important to note that the suitability of lima beans ultimately depends on the specific guidelines and carb limits of your chosen low-carb diet. Some low-carb diets may allow for small amounts of beans, while others may restrict them entirely.
If you're following a keto diet or a strict low-carb plan, there are several alternatives to lima beans that are lower in carbs. Green beans, black soybeans, and lupin beans are excellent low-carb options that can be used in various dishes. Non-bean alternatives include zucchini, cauliflower, and mushrooms, which provide similar textures and nutritional benefits.
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Hummus is a good bean-based dip
Beans are often considered a very healthy food, packed with fibre, protein, and healthy fats. However, due to their high carbohydrate content, they are usually not recommended for a keto diet. The keto diet is a low-carbohydrate diet, and beans can contain between 11 and 25 grams of net carbs per half-cup serving, which is a significant amount of the daily allowance.
Hummus is a bean-based dip, with chickpeas being the main ingredient. Chickpeas are also high in carbohydrates, so hummus is not typically considered keto-friendly. However, hummus can be included in a keto diet in small amounts, and there are ways to make it more keto-friendly. Firstly, when snacking on hummus, it is best to pair it with low-carb vegetables or keto crackers or pita. Secondly, when buying hummus, look for low-carb options, which may replace chickpeas with other ingredients such as cauliflower, avocado, or edamame. Finally, you can make your own hummus at home, allowing you to control the ingredients and their quantities. For example, tahini, a major ingredient in hummus, is keto-friendly and full of beneficial fats and nutrients, so choosing a hummus that leans more heavily on tahini will maintain the flavour while keeping the carb count lower.
There are some keto-friendly hummus options available to buy, such as Lilly's Original Keto Hummus, which is made with cauliflower instead of chickpeas and has only 1g net carb per 8oz serving. Another option is BRAMI Keto Lupini Dip, which has 0 net carbs and is made with Lupini beans, olive oil, sunflower oil, lime, and spices.
In conclusion, hummus is a delicious and healthy bean-based dip that can be included in a keto diet in moderation, especially when paired with low-carb vegetables and crackers. There are also keto-friendly store-bought options available, or you can make your own at home.
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Soak and cook beans from scratch to reduce bloating
Soaking and cooking beans from scratch can help reduce bloating. This is because beans contain oligosaccharides, a sugar that humans cannot digest well. As a result, the sugar ferments in the lower digestive system, leading to bloating.
To reduce the sugar content in beans, you can soak them in water for 8 to 24 hours. The beans will absorb the water, so make sure there is enough water to cover them. After the initial soak, drain and rinse the beans, then soak them again in fresh water for another 8 hours. You can add a teaspoon of baking soda to the water to help break down the sugars. Drain and rinse the beans again, then cook them in fresh water.
Alternatively, you can boil the beans for 2-3 minutes, then leave them covered in the hot water to soak overnight. The next day, drain and rinse the beans until the water runs clear. This process can dissolve up to 90% of the indigestible sugars, reducing the likelihood of bloating.
While these methods can help reduce bloating, it is important to note that they may not eliminate it completely. Additionally, the specific carb diet you are following may have different recommendations for preparing beans, especially if you are on a low-carb or keto diet, where beans are generally not recommended due to their high carbohydrate content.
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Frequently asked questions
Green beans, black soybeans, and lima beans are low-carb options that can be incorporated into a low-carb diet.
If you're new to eating beans, you may experience bloating and gas. To reduce these symptoms, prepare beans from scratch by soaking them, discarding the soaking water, and then cooking them in a fresh pot of water.
The number of beans you can eat depends on your daily carb limit. Most beans are high in carbohydrates, so they should be consumed in moderation. A quarter-cup serving of beans can help control carb intake.
Mushrooms, eggplant, avocado, ground meat, and boiled peanuts are low-carb substitutes that can be used in place of beans in recipes.
Yes, it's important to check the labels of bean products for added sugars, as these can increase your carb intake. Additionally, black soybeans are a source of soy, which may affect hormone balance.
