Jeffrey Salazar
Beans are a great source of nutrients, but their high carbohydrate content makes them unsuitable for keto diets. However, some beans are lower in carbs and can be enjoyed in moderation on keto. These include black soybeans, kidney beans, green beans, and lupin beans. Soaking beans overnight can help reduce their carbohydrate content, and keto cycling—following a ketogenic diet for a few days and then taking a break to consume carbohydrates—can also allow for bean consumption.
| Characteristics | Values |
|---|---|
| Keto-friendly beans | Green beans, soybeans, black soybeans, lupin beans, kidney beans, pinto beans |
| Carbohydrates per cup | Garbanzo beans (38g), pinto beans (45g) |
| Carbohydrates per half cup | Mung beans (12g), lentils (12g), black beans (11.7g), pinto beans (15g), garbanzo beans (16.2g), kidney beans (16.4g), white northern beans (16.5g) |
| Net carbs per day | 25g (strict), 50g (moderate) |
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What You'll Learn
Green beans are keto-friendly
Green beans are a fantastic keto-friendly option. They are a staple in any low-carb diet and can be included in your meals without disrupting ketosis. With only about 3g of net carbs per half cup of cooked green beans, they are a very healthy and low-carb option for your keto diet.
Green beans are a valuable component of a ketogenic diet, offering a balance of nutrients and culinary possibilities. They are known for their high protein and fibre content, and their low net carb count makes them a valuable source of plant-based protein and fibre.
While green beans are keto-friendly, it is important to remember that moderation is key when adding them to a strict keto diet. It is crucial to stay within your daily carb intake limit, which for keto enthusiasts is typically a cap of 50 grams or less of total carbs, with a stricter limit of 25 grams of net carbs.
Green beans can be a delicious and nutritious addition to your keto meals, providing sustained energy levels and helping with maintaining satiety. They are also versatile and can be used in a variety of recipes, allowing for creative and tasty meal options while staying within keto guidelines.
So, if you're following a keto diet, you don't have to give up beans completely. Green beans, in particular, can be enjoyed in moderation as part of a well-rounded and enjoyable keto diet.
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Black soybeans are a good option
While beans are known for being rich in fibre, healthy fats, and protein, they are not always considered keto-friendly due to their high carbohydrate content. Most types of beans are high in carbs, which means they have to be limited or excluded from the ketogenic diet. However, black soybeans are a good option if you're looking to include beans in your keto diet.
Soybeans, in general, are a keto-friendly option. They are available in a few different forms, including organic dried whole mature yellow soybeans, black soybeans, canned black soybeans, roasted soy nuts, and frozen edamame soybeans in their pods or shelled. Black soybeans, in particular, are a good option because they have a slightly lower carb content compared to their yellow counterparts. They are also packed with essential nutrients that support a healthy diet and are a great source of plant-based protein and fibre.
It is important to note that even when including keto-friendly beans in your diet, moderation is key. Individuals on the keto journey must be strategic in enjoying the nutritional advantages of beans while adhering to their prescribed carb limits for optimal results. Striking this balance demands thoughtful meal planning and portion control. For example, while experimenting with keto-friendly beans, one person was able to incorporate up to one cup of black soybeans per day while still staying in ketosis. However, it is important to note that this may vary for each person's individual gut microbiome.
In addition to black soybeans, other keto-friendly beans include green beans, mung beans, kidney beans, and lupini beans.
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Kidney beans have lower net carbs
Kidney beans are a great source of plant protein, fiber, vitamins, and minerals. They are mainly composed of carbs and fiber but also contain substantial amounts of protein. A cup of kidney beans contains 112.8g of total carbs, 84.8g of net carbs, 2g of fat, 41.5g of protein, and 620 calories.
Despite being rich in fiber, healthy fats, and protein, beans are not always considered keto-friendly due to their high carbohydrate content. Most beans are to be avoided on keto as they are much too high in carbs, ranging from 15-25 grams of net carbs per half-cup serving. However, some beans have lower net carb content, making them suitable for a keto diet in moderation.
Red kidney beans, for example, have fewer total carbs minus fiber, resulting in lower net carbs. They are a safer option for a keto diet because they have fewer net carbs compared to other varieties of beans. Additionally, black soybeans and navy beans are also lower in net carbs and pack a good amount of protein.
To further reduce the carb content of kidney beans, it is recommended to soak them overnight before cooking. This helps to decrease their overall carbohydrate level. Kidney beans also contain starch blockers, a type of protein that impairs or delays the digestion and absorption of carbs. These starch blockers can be inactivated by cooking the beans thoroughly, such as boiling them for 10 minutes.
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Lupin beans are a great choice
While beans are rich in fibre, healthy fats, and protein, they are not always a good fit for a keto diet due to their high carbohydrate content. However, lupin beans are a great keto-friendly option. Lupin beans are bright yellow and traditionally eaten pickled. They are available dried, brined in jars, or canned. If you buy dried lupin beans, they need to be prepared in a specific way to be tasty and good to eat. Lupin flour is also a popular choice for keto baking.
Lupin beans are naturally keto-friendly, with only five grams of net carbs per half-cup serving. This is significantly lower than other types of beans, such as mung beans, lentils, and lima beans, which have 11.7, 12, and 12 grams of net carbs per half-cup serving, respectively. While these beans may be included in a keto diet in small amounts on rare occasions, lupin beans can be a more regular part of your keto meals.
In addition to their low-carb content, lupin beans offer a range of nutritional benefits. They are a good source of plant-based protein and fibre, which can help you feel full and satisfied after meals. This can make it easier to stick to your keto diet and avoid high-carb cravings. Lupin beans are also versatile and can be incorporated into various recipes, adding flavour and texture to your keto meals.
Overall, lupin beans are an excellent choice for those on a keto diet. They are naturally low in carbs, nutrient-dense, and versatile in the kitchen. By incorporating lupin beans into your meals, you can enjoy the benefits of healthy eating while adhering to the keto guidelines. So, if you're looking for a bean option that aligns with your keto journey, lupin beans are definitely worth considering.
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Mung beans can be included in small amounts
Beans are typically not considered keto-friendly due to their high carbohydrate content, which can disrupt ketosis. However, some types of beans have lower net carb content and can be included in a ketogenic diet in moderation. For example, black soybeans, kidney beans, and green beans are often recommended as the safest options for a keto diet.
Mung beans, on the other hand, are lower in carbs than many other types of beans, but they still present a challenge for those on a keto diet. A half-cup serving of cooked mung beans contains 12 grams of net carbs, which is relatively high compared to other keto-friendly options. Additionally, mung beans have 46.32 grams of net carbs per 100 grams, which exceeds the standard daily net carb allowance for a ketogenic diet, typically ranging from 20 to 50 grams.
However, this does not mean that mung beans are entirely off the table if you are following a keto diet. It is possible to include small amounts of mung beans occasionally while still maintaining ketosis. The key is portion control and ensuring that the rest of your meals for the day are strictly low-carb to compensate for the higher carb content of mung beans. By being mindful of your overall carb intake and using mung beans sparingly, you can still enjoy them without sacrificing your ketogenic goals.
To manage your cravings for mung beans, it is essential to plan your meals ahead of time. This way, you can find low-carb alternatives that satisfy your taste buds while keeping you on track with your keto diet. Additionally, being aware of the dishes and cuisines that commonly use mung beans, such as salads, stews, stir-fries, Asian desserts, soups, and curries, can help you make informed choices and opt for substitutions when necessary.
In summary, while mung beans may not be the ideal choice for a keto diet due to their relatively high carb content, they can still be included in small amounts. By practicing portion control, carefully planning your meals, and being mindful of your overall carb intake, you can enjoy mung beans without compromising your ketogenic lifestyle.
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Frequently asked questions
Yes, there are some beans that are keto-friendly, including green beans, soybeans, black soybeans, and lupini beans. These beans are relatively low in carbohydrates and can be included in your keto diet in moderation.
The number of carbs in keto-friendly beans can vary depending on the type of bean and the serving size. For example, a half-cup serving of cooked green beans has about 3 grams of net carbs, while soybeans have about 7.5 grams of net carbs per cup.
Yes, if you're looking for plant-based sources of protein and fiber, you can try ground turkey, chicken, beef, eggs, blackberries, raspberries, coconut, and cauliflower. These options can provide similar nutritional benefits to beans while being lower in carbohydrates.
To make beans more keto-friendly, you can try keto cycling, which involves following a ketogenic diet for a few days and then taking a break to eat higher levels of carbohydrates, including beans. Additionally, soaking beans overnight can help reduce their carbohydrate content.
