Milly Gaines
The ketogenic diet is a low-carbohydrate, high-fat diet. Beans are legumes, which means they are high in fibre and carbohydrates. As a result, most types of beans are not considered keto-friendly. For example, a cup of black beans contains 41 grams of carbohydrates, which is almost a day's serving of carbs on a keto diet. However, some beans, such as green beans, soybeans, and green peas, are low-carb and can be included in a keto diet. Additionally, there are ways to make beans work within a ketogenic diet, such as keto cycling, which involves following the keto diet for a few days and then taking a break to consume higher levels of carbohydrates, which can include beans.
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What You'll Learn
Beans are high in fibre and carbohydrates
Beans are an incredibly versatile food with many health benefits. They are a good source of protein and are nutrient-dense, packing a lot of good stuff into relatively few calories. They are also high in fibre, which has numerous benefits. For example, fibre can help to lower cholesterol, as it decreases the amount of cholesterol absorbed when eating. Fibre also helps to lower blood sugar, prevents constipation, and protects against colon cancer. Fibre and protein can also help with weight management, as they fill you up and keep you feeling fuller for longer.
However, beans are also high in carbohydrates, which means they are not considered keto-friendly. The ketogenic diet is a low-carbohydrate method of eating. For example, one cup of black beans contains 41 grams of carbohydrates, which is nearly a whole day's serving of carbs on a keto diet. Even half a cup of black beans would provide 20 grams of carbs, which is the maximum daily carb intake for someone aiming for a 5% carb intake on the keto diet.
Some beans, such as green peas, soybeans, green beans, and lupini beans, are low-carb and can be incorporated into a keto diet. For example, a half-cup serving of cooked lupini beans contains less than 6 grams of net carbs, while mature yellow soybeans have about 4 grams of net carbs per half-cup serving.
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They are not suitable for stable blood glucose control
The ketogenic diet is a low-carbohydrate method of eating. The ultimate goal of a keto diet is to achieve nutritional ketosis, a metabolic state where the body burns stored fat for fuel instead of carbohydrates and sugar. As beans are high in fibre and carbohydrates, they are not suitable for stable blood glucose control.
Most beans are too high in carbs to be staples on the keto diet. For example, just one cup of black beans has 41 grams of carbohydrates. That's nearly a day's serving of carbs on a keto diet. Even if you cut it to half a cup of black beans, you'd still hit 20 grams of carbs, which maxes out your daily carb intake if you aim for a 5% carb intake on the keto diet.
However, there are some types of beans that are low in carbohydrates and can be incorporated into a keto diet. These include green beans, soybeans, lupini beans, and black soybeans. For example, a half-cup serving of cooked green beans has about 3 grams of net carbs, making them a very healthy and low-carb option for a keto diet. Similarly, lupini beans and soybeans are high in protein and very low in digestible carbohydrates.
There are also ways to make beans work within a ketogenic diet. For example, keto cycling involves following a ketogenic diet for a few days in a row, then taking a break and eating high or average levels of carbohydrates for a day, which can include beans.
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Some beans are keto-friendly, such as soybeans and lupini beans
Beans are legumes, which means they are high in fiber and carbohydrates. The keto diet is a low-carb, high-fat regimen, so beans are generally not considered keto-friendly. However, some beans have a lower carbohydrate content and can be incorporated into a ketogenic diet in moderation.
Soybeans, for example, are a good source of protein and very low in digestible carbohydrates. A half-cup serving of cooked soybeans has about 4g of net carbs, while edamame (green soybeans) has about 7.5g of net carbs. Soybeans are not always easily found in grocery stores and may need to be sourced from specialty stores or online.
Lupini beans are another variety of bean that is high in protein and low in digestible carbohydrates. A half-cup serving of cooked lupini beans has less than 6g of net carbs.
Other types of beans that are considered keto-friendly include green beans, pinto beans, and kidney beans. Green beans, in particular, are a staple in any low-carb diet, with a half-cup of cooked green beans containing about 3g of net carbs.
While these beans are lower in carbohydrates than other types of beans, it is important to note that the keto diet varies depending on the individual, and some people may need to limit their consumption of these beans to stay within their daily carb intake allowance. Additionally, the way the beans are prepared can affect their carbohydrate content. Soaking the beans overnight, for example, can help reduce their carb content.
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Beans can be included in a ketogenic diet with careful planning
Beans are a nutritious food, rich in protein, fibre, vitamins and minerals. However, they are also high in carbohydrates, which are limited on a ketogenic diet. As such, most beans are not considered keto-friendly.
However, some beans are low-carb and can be included in a ketogenic diet. Green beans, soybeans, green peas, and edamame are examples of beans that can be included in a ketogenic diet. These beans can be incorporated into a well-planned keto diet if the portion size is limited to half a cup (60-90 grams). Lupini beans and black soybeans are also keto-friendly, with a half-cup serving containing less than 6g of net carbs.
For those who want to include beans in their ketogenic diet, 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, which can include beans.
It is important to note that the effect of beans on ketosis may vary from person to person, and it is always advisable to consult a healthcare professional or nutritionist before making significant dietary changes.
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There are alternatives to beans that are keto-friendly
Beans are high in carbohydrates, which means that they are not considered keto-friendly. However, there are a few varieties of beans that are low in carbs and can be included in a keto diet, such as green beans, black soybeans, lupini beans, and soybeans.
If you are looking for alternatives to beans, there are several keto-friendly substitutes that can be used in cooking or as dips. Here are some suggestions:
- Mushrooms: They can absorb the flavour of what they are cooked in and are low in carbs and calories. They can be used in soups, stews, and chilli.
- Eggplant: Diced eggplant can be used in cooking and to make baba ganoush, a keto-friendly dip that can replace hummus.
- Avocado: Opt for guacamole or smashed avocado instead of high-carb refried beans or bean dip when enjoying Mexican food.
- Ground meat: Add extra ground meat, such as beef, pork, or turkey, to your soup or chilli recipes instead of beans.
- Boiled peanuts: These have a similar texture to cooked beans and can be used in bean-based dishes.
- Tofu: A pressed soybean product commonly used as a meat alternative, although the texture is not identical to beans.
- Squash: Squashes like yellow squash and zucchini have a mild flavour and are very low in carbs.
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Frequently asked questions
Beans are legumes, which means they are high in fibre and carbohydrates. The keto diet is a low-carb, high-fat diet, so beans are generally not recommended.
Yes, some beans are keto-friendly, including green beans, soybeans, lupini beans, and black soybeans. These beans are relatively low in carbohydrates and can be incorporated into a keto diet in small portions.
If you want to include beans in your keto diet, you can try keto cycling, which involves following the keto diet for a few days and then taking a break to consume higher levels of carbohydrates, such as beans. Additionally, you can substitute beans with low-carb, high-protein alternatives like boiled peanuts, mushrooms, eggplant, or ground meat.
The main challenge of including beans in a keto diet is managing carbohydrate intake. Beans have a relatively high carbohydrate content, and a single cup of beans can provide nearly a day's worth of carbohydrates on a keto diet. Therefore, careful planning and portion control are necessary to stay within the recommended carbohydrate limits.
