Brenda Khan
Beans are a nutritious food, offering protein, fibre, vitamins, and minerals. However, they also contain carbohydrates, which can be problematic for those on a keto diet. The keto diet is a low-carb, high-fat diet, where the body burns fat instead of carbohydrates for energy, so it can be challenging to incorporate beans. While most beans are too high in carbs to be keto-friendly, some varieties, like green beans, black soybeans, and lupin beans, can be enjoyed in moderation. For those who can't give up beans, keto cycling, which involves following the keto diet for a few days and then taking a break to eat carbs, may be an option.
| Characteristics | Values |
|---|---|
| Keto-friendly beans | Green beans, black soybeans, lupin beans, green peas, edamame |
| High-carb beans to avoid | Red kidney beans, black beans, pinto beans, lentils, garbanzo beans, cannellini beans |
| Substitutes for beans in keto recipes | Mushrooms, eggplant, avocado, ground meat, boiled peanuts |
| Carb intake on keto diet | 25-50 grams daily for a 2,000-calorie diet |
| Macronutrient distribution on keto diet | 75% fat, 20% protein, 5% carbohydrates |
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What You'll Learn
Green beans are keto-friendly
Green beans are also a healthy source of nutrients, fibre, and protein, especially for those following a vegetarian keto diet. They can be enjoyed in a variety of ways, such as tossed in salt, pepper, and lemon juice, or alongside grilled chicken for a protein-packed, low-carb meal.
While green beans are keto-friendly, it is important to watch portion sizes and limit intake to one to one-and-a-half cups to stay within keto diet limits. Additionally, those on a cyclical or targeted ketogenic diet may have more flexibility to incorporate higher-carb beans into their diet during carb-up days.
Overall, green beans are a nutritious and tasty option for those on a keto diet, providing a good source of protein and fibre while being mindful of carbohydrate intake.
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Black soybeans are a good low-carb option
Beans are a great source of protein and fiber, but they are not typically keto-friendly due to their high carbohydrate content. Most types of beans, such as red kidney beans, black beans, and pinto beans, are too high in carbs to be included in a ketogenic diet. However, black soybeans are a notable exception and are considered a good low-carb option.
Black soybeans are touted as one of the best bean options for those following a keto diet. While they still contain carbohydrates, their carb count is lower than that of most other beans. The exact carb content of black soybeans can vary by brand. For example, Eden Foods Black Soybeans labels their product as containing 10g of net carbs per cup, while the USDA reports a much lower value of 2g per cup for black soybeans. Shiloh Farm's black soybeans fall somewhere in between, with 24.4g net carbs per cup. Therefore, while black soybeans are a better low-carb option compared to other types of beans, it is important to approach them with caution and keep portion sizes to a minimum.
In addition to black soybeans, there are a few other low-carb beans that can be incorporated into a keto diet. Green beans, for instance, have a relatively low net carb content of 5.8g per cup. Lupini beans, commonly eaten pickled, contain 5g of net carbs per half-cup, while mung beans contain 12g of net carbs per half-cup. However, it is important to note that these beans still contain a significant amount of carbohydrates and should be consumed in moderation as part of a well-planned keto meal.
For those who cannot live without beans, keto cycling can be an option. This involves following a ketogenic diet for a few days and then taking a break to consume higher levels of carbohydrates, including beans, for a day. This approach can improve the body's ability to switch between different fuel sources. Additionally, there are several low-carb alternatives to beans that can be used in recipes, such as mushrooms, eggplant, avocado, ground meat, and boiled peanuts.
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Mushrooms, eggplant, and avocado can be used as substitutes
Beans are a staple food and have been consumed by humans for as long as we have been cooking. However, they are not considered keto-friendly due to their high carbohydrate content. Most types of beans, such as red kidney beans, black beans, and pinto beans, are to be avoided on a standard ketogenic diet. Green beans and black soybeans are low-carb options that can be enjoyed in moderation.
If you are looking for substitutes, mushrooms, eggplant, and avocado can be used as alternatives to beans on a keto diet. Mushrooms, including white button, portobello, oyster, and shiitake, are low in carbohydrates and keto-friendly. They can be enjoyed raw or cooked in dishes like stir-fries, casseroles, soups, or stuffed with keto-friendly ingredients like cream cheese and bacon. However, canned or packaged mushroom products may be higher in carbs, so checking the nutrition label is recommended.
Eggplants are considered keto-friendly by some, as they are filling with minimal calories and can be cooked in keto-friendly ways, such as stuffed eggplant. While they are not a significant source of vitamins and minerals, they do provide some folate, potassium, and manganese.
Avocados are another popular choice for those on the keto diet, as they are low in carbohydrates and provide healthy fats. They can be easily incorporated into meals or enjoyed on their own.
In summary, while beans are typically not keto-friendly, mushrooms, eggplant, and avocado can be used as substitutes or alternatives in a ketogenic diet. These foods offer versatility in preparation and are low in carbohydrates, making them suitable options to include in your keto meal plans.
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Lupin beans are a keto-friendly option
While beans are a great source of protein and fiber, most types, such as red kidney beans, black beans, and pinto beans, are too high in carbohydrates to be considered keto-friendly. However, lupin beans, also known as lupini beans, are a great low-carb alternative.
Lupin beans are legumes that can be traced back to the diets of Ancient Rome and Ancient Egypt. They are bright yellow and traditionally eaten pickled. With 16 grams of protein, 15 grams of fiber, and containing iron and potassium, lupin beans offer a fantastic and well-rounded nutrient profile. They are also a good source of vegan protein, with 16 grams per serving.
Lupin beans are a popular choice for keto baking, with lupin flour used as a substitute for regular flour. They can also be used as a low-carb alternative to rice, quinoa, and couscous. Additionally, lupin beans can be incorporated into keto recipes, such as ceviche de chochos, a dish found in the Ecuador mountains.
When purchasing lupin beans, you may need to order them online. You can prepare them by mixing 1/4 cup of ground lupin beans with 1/2 cup of water and cooking them in the microwave or on the stovetop. Add your favorite seasonings, and you're good to go!
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Most beans are too high in carbs to be keto-friendly
Beans are a great source of protein and fiber, but they are not typically keto-friendly due to their high carbohydrate content. The keto diet is a low-carbohydrate, high-fat way of eating, and most beans fall into the legume family, which is known for its high carbohydrate content.
For example, a cup of black beans contains 45 grams of carbohydrates, and a cup of pinto beans contains 45 grams of carbs as well. With a standard ketogenic diet, an individual aims to consume 25 grams or less of total carbs per day, or no more than 50 grams for a 2,000-calorie daily intake. This means that the carb content of a single cup of beans is almost enough to reach the daily limit for a keto diet.
Therefore, it is challenging to include beans in a keto diet, and they should be avoided on a standard ketogenic diet. However, there are a few types of beans that are lower in carbs and can be enjoyed in moderation, such as green beans, black soybeans, and lupin beans. These beans can be incorporated into keto-friendly recipes in small quantities. Additionally, those following a cyclical or targeted ketogenic diet may be able to include higher-carb beans during carb-up days.
It is important to note that while beans are a healthy and nutritious food, they may not be suitable for a keto diet due to their high carb content. As a result, individuals on a keto diet may need to limit their bean intake or find suitable alternatives, such as mushrooms, eggplant, or boiled peanuts.
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Frequently asked questions
No, because they are high in carbohydrates. However, with careful planning, you can include small servings of beans occasionally.
Green beans, black soybeans, and green peas are keto-friendly beans.
Mushrooms, eggplant, avocado, ground meat, and boiled peanuts are some substitutes for beans in soup, stew, and chilli recipes.
On a keto diet, you can eat 50 grams or less of total carbs per day, or no more than 25 grams of net carbs.
Yes, if you are following a cyclical ketogenic diet, you can include higher-carb beans into your diet during carb-up days.
