Best Keto-Friendly Beans: A Comprehensive Guide

Beans are a nutritious food, offering essential vitamins and minerals, as well as being a good source of protein and fibre. However, they are also high in carbohydrates, which can be problematic for those following a keto diet. The keto diet is a low-carb, high-fat diet, which means that most types of beans are not suitable. However, some beans are lower in carbs than others and may fit into a keto diet in small amounts.

So, which beans are best for keto? Green beans and black soybeans are the best options, as they have the lowest carb content. Per 1/2 cup cooked, green beans have 4 grams of total carbs and 2 grams of net carbs, while black soybeans have 8 grams of total carbs and 2 grams of net carbs.

It's important to note that even these low-carb beans should be consumed in moderation on a keto diet. Other options for including beans in a keto diet include keto cycling, which involves following the diet for a few days and then taking a break to eat higher levels of carbohydrates, or using non-legume substitutes like mushrooms, eggplant, and avocado.

Mung beans are the most keto-friendly option

Mung beans are a great alternative to other, starchier beans in soups, dips, and other recipes. They can be easily incorporated into a keto diet and are a good source of plant-based protein and dietary fibre. Mung beans also contain essential vitamins and minerals such as B vitamins, iron, potassium, magnesium, and zinc.

It is important to note that, even with mung beans, portion sizes should be considered. A half-cup serving of mung beans is a good amount to stick to, so as not to exceed your daily carb intake.

If you are looking for other keto-friendly substitutes for beans, there are a few alternatives you can try. These include low-carb vegetables like cauliflower, zucchini, and spinach, as well as low-carb nuts and seeds such as almonds, pistachios, and chia seeds. Non-legume substitutes like mushrooms, eggplant, avocado, and ground meat are also good options.

Black soybeans are a great alternative to starchy beans

Beans are a nutritious food, packed with vitamins, minerals, and fiber. However, they are also high in carbohydrates, which can be an issue for those following a keto diet. The keto diet is a low-carb, high-fat diet, and most types of beans fall into high-carb categories.

Black soybeans can be used in soups, bean dips, refried beans, and other recipes as a substitute for starchier beans. They are a good source of plant-based protein and dietary fiber, and they offer essential vitamins and minerals like B vitamins, iron, potassium, magnesium, and zinc.

While black soybeans are a keto-friendly option, it's important to note that some people recommend avoiding them due to the controversy surrounding soy and its potential effects on hormone balance. However, no firm conclusions have been drawn regarding these potential effects.

In addition to black soybeans, green beans are another low-carb bean option for those following a keto diet. With only 4 grams of total carbs and 2 grams of net carbs per 1/2 cup cooked, green beans are a healthy and low-carb choice.

When following a keto diet, it's important to be mindful of your carbohydrate intake and choose low-carb options like black soybeans and green beans.

Green beans are low-carb and can be cooked like vegetables

Green beans are a great option for those on a keto diet. They are low in carbohydrates and can be cooked and prepared like vegetables.

On a keto diet, it is important to restrict your net carb intake to 50 grams or fewer. Beans, in general, are considered a healthy food, rich in protein and fibre, and provide a variety of vitamins and minerals. However, they also contain carbohydrates, which can be a challenge to work into a low-carb, high-fat keto diet.

Green beans, however, are an exception. They have a low carbohydrate content, with only 4 grams of total carbs and 2 grams of net carbs per 1/2 cup cooked serving. This makes them a very healthy and low-carb option for a keto diet.

When preparing green beans, they can be cooked like vegetables. They can be steamed, boiled, sautéed, or roasted. Green beans can be a tasty side dish or added to salads, stir-fries, or soups. They are versatile and can be prepared in a variety of ways to suit your taste preferences.

In addition to their low-carb content, green beans also offer essential vitamins and minerals like B vitamins, iron, potassium, magnesium, and zinc. They are also a good source of dietary fibre, which can help support digestive health and regular bowel movements.

So, if you're following a keto diet, green beans are a great option to include in your meals. Just remember to keep an eye on your portion sizes and overall carbohydrate intake to ensure you stay within your keto goals.

Soy products like tempeh and chocolate-covered coffee beans can be high in carbs

While beans are considered a superfood due to their nutritional benefits, they are not the best option for a strict keto diet because of their carbohydrate content. A keto diet is a low-carb, high-fat diet, and most types of beans fall into high-carb categories.

Soy products, such as tempeh, can be high in carbs. For example, a single serving of tempeh (3oz/85g) contains 16g of net carbs. Similarly, chocolate-covered coffee beans can also be high in carbs due to the addition of chocolate. A single-cup serving of black coffee beans has virtually no carbs, but eating chocolate-covered coffee beans can provide upwards of 15g of carbs per ounce! This is because cocoa beans translate to about 15g of carbs per 1oz of dark chocolate or 9g net carbs for plain cocoa beans.

Therefore, while beans can provide many health benefits, their high carbohydrate content might be an issue for strict ketogenic diet followers. If you're following a keto diet, it's best to opt for low-carb options like green beans and black soybeans, and remember to be mindful of your portions and total carb intake.

Lupini beans are a good option for keto snacking

Lupini beans are a great option for those following a keto diet and looking for a crunchy snack. Lupini beans are legumes that have been enjoyed in the Mediterranean region, Latin America, and North Africa since ancient times. They have a sweet and nutty flavor, similar to chickpeas or fava beans, but with a silkier and firmer texture.

Lupini beans are a good source of plant-based protein and are high in fiber, making them a satisfying snack. They also have anti-inflammatory properties, support healthy blood pressure, and improve gut health.

When it comes to preparing lupini beans, it is best to buy them jarred, canned, or vacuum-sealed, as raw lupini beans contain bitter alkaloids that can be dangerous. Preparing lupini beans as a snack is simple and can be done in an air fryer or oven. First, drain and rinse the beans, then pat them dry with a clean towel. Toss the beans with olive oil and your desired seasonings; options include chili and lime, salt and vinegar, garlic Parmesan, or coconut curry. Spread the beans in a single layer on a baking sheet and bake for 15 minutes at 400 degrees Fahrenheit, stirring halfway through. Alternatively, cook them in an air fryer at 380 degrees Fahrenheit for 10 minutes.

Lupini beans are a nutritious and delicious snack option for those following a keto diet. They are a good source of protein and fiber and can be prepared in a variety of ways to suit different taste preferences. So, if you're looking for a crunchy, satisfying, and keto-friendly snack, lupini beans are a great option!

Frequently asked questions