Keto And Beans: A Bad Homemade Combo

Beans are a staple in many dishes, but are they suitable for a keto diet? The short answer is no. Beans are a member of the legume family, which also includes lentils and peas, and are packed with health benefits. They are a good source of protein and fibre and provide vitamins and minerals such as thiamine, magnesium and iron. However, they are also high in carbohydrates, which are restricted on a keto diet. To stay in ketosis, the body needs to burn fat for fuel, and this is achieved by limiting carbohydrates. Therefore, it is challenging to include beans in a keto diet without exceeding the recommended daily carb limit. While some types of beans, such as green beans and black soybeans, are lower in carbs, most varieties will need to be limited to very small portions or avoided altogether to stay within keto guidelines.

Beans are high in carbohydrates, which are restricted on keto

Beans are healthy and nutritious, and they are a cooking staple in many countries. They are a good source of protein and fiber, and they provide various vitamins and minerals. However, they are also high in carbohydrates, which are restricted on a keto diet.

The keto diet is a very low-carbohydrate, high-fat diet. The goal is to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, keto dieters must carefully monitor their macronutrient intake, keeping their carbohydrate consumption very low. Typically, this means limiting carbohydrates to around 20 to 50 grams per day, with some people aiming for as little as 25 grams or even less.

Most beans have a high carbohydrate content that can quickly add up and take up a significant portion of the allowed daily carb intake on a keto diet. For example, one cup of cooked chickpeas contains about 35 grams of carbohydrates, while black beans have 41 grams, and pinto beans have 45 grams per cup. Even a smaller serving of beans can still contribute a substantial amount of carbs. For instance, a half-cup serving of black beans contains 20 grams of carbs, and chickpeas have 28 grams.

Therefore, while beans are generally considered healthy, their high carbohydrate content makes them challenging to include in a keto diet. To stay within the strict carbohydrate limits of keto, one would need to consume beans in extreme moderation or opt for lower-carb alternatives.

Beans are a good source of protein, but there are other keto-friendly options

Beans are a good source of protein and are considered a healthy food. They are rich in fibre and provide a variety of vitamins and minerals. However, they are also packed with starch and carbohydrates, which makes them less suitable for a keto diet.

On a keto diet, the aim is to eat 50 grams or fewer total carbs per day, or 25 grams or fewer of net carbs. Net carbs are calculated by subtracting the fibre and sugar alcohols from the total carbs. Most beans contain too many carbs to fit into a keto diet and can impair ketosis. For example, a 1/2-cup serving of black beans contains 12-13 grams of net carbs, while pinto beans contain 15 grams, and chickpeas contain 16-17 grams of net carbs.

However, there are some keto-friendly alternatives to regular beans that can be incorporated into a keto diet in small amounts. These include:

• Green beans: These are one of the few true keto beans, with only 2-3 grams of net carbs per 1/2-cup serving. They are typically prepared more like a vegetable and can be added to soups, frittatas, or served as a side dish.
• Black soybeans: These beans are a great alternative to traditional beans like pinto beans and black beans. They can be used in any dish that calls for beans, including refried beans. A 1/2-cup serving contains 5 grams of net carbs.
• Edamame: These are young, white soybeans that are usually served steamed with salt. They are a protein-rich addition to salads, and a 1/2-cup serving contains 4 grams of net carbs.
• Tofu: A pressed soybean product commonly used as a meat alternative in plant-based diets. The texture is not identical to beans, but a 1/2-cup serving contains only 2 grams of net carbs.
• Lupin beans: These beans are bright yellow and traditionally eaten pickled. They are a great keto-friendly option, with 5 grams of net carbs per 1/2-cup serving. Lupin flour is also a popular choice for keto baking.

In addition to these low-carb beans, there are also some non-bean alternatives that can be used as substitutes in recipes:

• Mushrooms: Cooked mushrooms are low in carbs and can be used in place of beans in soups, stews, and chilli.
• Eggplant: Diced eggplant can be used as a substitute in recipes, and can also be used to make baba ganoush, a keto-friendly dip similar to hummus.
• Avocado: When enjoying Mexican food, opt for guacamole or smashed avocado instead of refried beans or bean dip.
• Ground meat: Lean ground beef or turkey can be added to dishes like chilli instead of beans.
• Boiled peanuts: These have a similar texture to cooked beans and are high in protein and fibre. A 1/2-cup serving contains about 6 grams of net carbs.

Beans can be hard to digest and cause gas, constipation, bloating, and stomach cramps

Beans are a great source of protein and fibre, and they also provide vitamins and minerals. However, they are not the best choice for a keto diet because they contain carbohydrates. A keto diet restricts carbohydrates to 5% to 10% of your daily calories, which amounts to 25 to 50 grams per day for a 2,000-calorie diet. Beans are also hard to digest and can cause gas, constipation, bloating, and stomach cramps.

Beans contain phytic acid, which can strip your body of minerals, and harder beans such as kidney and navy beans contain oligosaccharides, a complex sugar that humans cannot digest because they lack the enzyme alpha-galactosidase. When consumed, these oligosaccharides reach the lower intestine and, in the presence of anaerobic bacteria, produce carbon dioxide and methane gases, as well as discomfort and embarrassment.

To improve the digestibility of beans, traditional cultures used slow-food methods such as fermenting, soaking, and sprouting. Soaking beans for at least 48 hours in very warm, alkaline water can make them easier to digest. Cooking beans for a long time at low heat can also help break down hard-to-digest fibres. Additionally, cooking beans in stock or serving them with a fermented food can aid in digestion.

While beans offer many health benefits, their high carbohydrate content makes them less suitable for a strict keto diet. However, they can be included in small amounts or when keto cycling, which involves following a ketogenic diet for a few days and then taking a break to eat higher levels of carbohydrates.

It's challenging to eat beans and stay within keto's daily carb limit

Beans are a nutritious food, packed with protein, fibre, vitamins and minerals. They are also a good source of carbohydrates, which is where the problem lies for keto dieters.

The keto diet is a very low-carbohydrate diet. To achieve ketosis, a keto dieter needs to restrict their net carb intake to 25 or 50 grams or fewer per day, depending on their size. This equates to 5% to 10% of your daily calories from carbs.

Beans are high in carbohydrates, so it is challenging to eat them and stay within your daily carb limit. For example, one cup of cooked chickpeas provides 35 grams of carbs, while black beans have 41 grams of carbs per cup. Even if you halve the portion size, you're still consuming a significant number of carbs from one food source.

If you want to include beans in your keto diet, you need to practice careful portion control. For example, a 1/2 cup of black soybeans provides only eight grams of carbs, while green beans have just four grams of carbs per 1/2 cup. These beans are considered keto-friendly and can be incorporated into your keto routine if you are careful with your portions.

If you are extremely active and follow a cyclical ketogenic diet, you may have more flexibility to include beans in your diet. This version of the keto diet includes days of carbohydrate backloading, where you can consume higher amounts of carbs. However, for most people, it is challenging to include beans in a standard ketogenic diet without exceeding the daily carb limit.

There are some keto-friendly beans, like green beans and black soybeans, but they're not typical beans

Beans are generally considered a healthy food, packed with protein, fibre, vitamins, and minerals. However, they are also high in carbohydrates, which makes them unsuitable for a strict keto diet. The keto diet is a low-carb, high-fat approach, which aims to put your body into ketosis, achieved by reducing your carb consumption to around 20 to 50 grams per day.

That said, there are some keto-friendly beans, like green beans and black soybeans, but they're not your typical beans. These beans are particularly low in carbs. For example, a 1/2-cup serving of black soybeans provides only eight grams of carbs, 11 grams of protein, seven grams of fibre, and six grams of fat. Green beans are even lower, with just four grams of carbs per 1/2-cup serving.

While these beans are keto-friendly, they are not the most common varieties used in recipes. If you want to include more typical beans in your keto diet, you'll need to practice careful portion control. A 1/2-cup serving of beans is generally recommended to keep within your daily carb limit. However, this will still put you close to half of your daily carb allowance.

So, while there are some keto-friendly bean options, they are not your typical beans, and even then, careful planning and portion control are necessary to stay within the strict carb limits of a keto diet.

Frequently asked questions