Discover the Best Beans to Include in Your Keto Diet Plan – A Comprehensive Guide to Keto-Friendly Beans.
What are the best beans to include in a ketogenic diet?
🫘 The best beans to include in a ketogenic diet are black soybeans, adzuki beans, and mung beans because these are low in carbohydrates and high in fiber and protein.
While many alternative foods and veggies are safe for people on a keto diet, some food can be tricky to navigate, and beans are one of them. Beans are often considered a healthy and nutritious food. Still, they can be high in carbohydrates, making them a challenging addition to a keto diet and keeping people wondering which beans are keto-friendly or is it safe to eat when on a keto diet.
This guide will comprehensively summarize which beans are safe for a keto diet and why. We’ll explore the grams of net carbs of different beans, explain why some beans are better for keto than others, and provide recipe ideas for incorporating keto-friendly beans into meals. Whether new to the ketogenic diet or a seasoned veteran, this guide will help you choose which beans to include in your keto diet.
Table of Contents
- Understanding Carbs on Keto
- Safe Keto Beans
- Borderline Keto Beans
- Keto-Unfriendly Beans
- Frequently Asked Questions
- Final Thoughts
Understanding Carbs on Keto
If you’re following a ketogenic lifestyle, you know that carbohydrate intake is crucial to monitor, typically limited to around 20-50 grams per day, as the goal of the diet is to enter ketosis, where the body primarily burns fat instead of carbs.
While, beans are a healthy addition to many diets due to their protein and fiber content. But because they are also a significant source of carbohydrates, hence they are typically not included in a strict keto diet. A half-cup serving of cooked black beans typically contains about 20 grams of carbs, which is near the daily limit for many people following a keto diet. If you’re following a cyclical ketogenic diet, you may have some flexibility in containing higher-carb beans like kidney beans.
It’s important to note that not all beans have the same carb content. For instance, green beans, wax beans, and mung beans are low-carb options, while chickpeas and black beans have higher carbs. Green beans, for example, contain only 2.9g net carbs per 1/2 cup serving, while black beans contain 13.6g net carbs per 1/2 cup serving. Some people may still be able to include small amounts of beans in their diet and maintain ketosis, depending on their carb needs and tolerance.
By understanding the relationship between carbs and beans on a keto diet and carefully selecting bean varieties and alternatives, you can make informed dietary choices that support your health goals.
Safe Keto Beans
Despite their relatively high carbohydrate content, beans are a valuable source of protein, which plays a crucial role in building muscle, regulating appetite, and serving as an essential macronutrient. In addition to their protein content, beans are rich in amino acids, the building blocks of protein our bodies require for various functions.
We have researched which beans are keto-friendly and how they can be incorporated into your meal plan to help you meet your nutritional requirements while staying within your daily carb limit.
Top 10 Keto-Friendly Beans
We have compiled the top 10 most popular beans for a keto diet and included their macros for every 1/2 cup of serving. For some of these beans, a smaller serving size may be more appropriate to add flavor and texture to keto dishes.
Here are some beans that are safe for a keto diet, along with their carb counts as per 1/2 cup serving:
Green Beans
- Net carbs – 2.9g
- Protein – 1.8g
- Fat – 0.1g
- Fiber – 1.8g
Wax Beans
- Net carbs – 3g
- Protein – 1.4g
- Fats – 0.1g
- Fiber – 1.4g
Snow Peas
- Net carbs – 2.6g
- Protein – 1.5g
- Fat- 0.1g
- Fiber – 1.1g
Mung Beans
- Net carbs – 5.9g
- Protein – 7g
- Fat – 0.5g
- Fiber – 7.6g
Lupin Beans
- Net carbs – 1g
- Protein – 10g
- Fat – 2g
- Fiber – 7g
Navy Beans
- Net carbs – 16g
- Protein – 6g
- Fat – 0.5g
- Fiber – 10g
Black Soybeans
- Net Carbs – 1g
- Protein – 11g
- Fat – 2g
- Fiber – 7g
Fava Beans
- Net carbs – 10g
- Protein – 7g
- Fat – 0.5g
- Fiber – 6g
Adzuki Beans
- Net carbs – 17g
- Protein – 7g
- Fat – 0.1g
- Fiber – 12g
Kidney Beans
- Net carbs – 19g
- Protein – 7g
- Fat – 0.2g
- Fiber – 6g
These keto friendly beans should be consumed in moderation, but this can be incorporated into your meals by choosing safe beans keto while staying within your daily carb intake and maintaining ketosis.
Borderline Keto Beans
Here are some beans that are higher in carbs but can still be consumed in moderation on a keto diet, along with their carb counts and serving sizes:
- Chickpeas (garbanzo beans) are a good source of protein and fiber, but they contain 13.5 grams of net carbs per 1/2 cup serving.
- Black beans are a common ingredient in many Mexican dishes, containing 13.6 grams of net carbs per 1/2 cup serving.
- Cannellini beans are a good source of iron and contain 12 grams of net carbs per 1/2 cup serving.
- Lima beans are relatively low in carbs compared to other borderline keto beans, with only 8.5 grams of net carbs per 1/2 cup serving.
- Pinto beans are a good source of protein and fiber, but they contain 14.5 grams of net carbs per 1/2 cup serving.
Moderation is vital because consuming too many carbs can disrupt ketosis and hinder your progress toward your goals.
Meal Suggestions
Here are some recipe ideas for incorporating borderline keto beans into your meals:
- Chickpea curry: Make a flavorful and satisfying curry with chickpeas, coconut milk, and spices.
- Black bean salad: Toss black beans, corn, diced veggies, and a simple dressing for a delicious and colorful salad.
- Cannellini bean soup: Whip up a comforting soup with cannellini beans, chicken broth, veggies, and herbs.
- Lima Hummus: Make a twist on classic hummus by using lima beans instead of chickpeas.
- Pinto bean tacos: Fill soft or crispy taco shells with seasoned pinto beans, veggies, and toppings for a hearty and satisfying meal.
Keto-Unfriendly Beans
Here is a list of beans that are not recommended on a keto diet, along with their carb counts and reasons why they should be avoided:
Baked beans: Baked beans are often loaded with sugar and contain 29 grams of net carbs per 1/2 cup serving.
Kidney beans: Kidney beans are high in carbs, with 19 grams of net carbs per 1/2 cup serving.
Black-eyed peas: These beans are often used in Southern cooking but contain 16 grams of net carbs per 1/2 cup serving.
Cannellini beans: While cannellini beans are a good source of iron, they contain 12 grams of net carbs per 1/2 cup serving.
Lima beans: Lima beans are higher in carbs than other keto-friendly bean options, with 8.5 grams of net carbs per 1/2 cup serving.
These beans should be avoided on a keto diet because they are too high in carbohydrates, preventing you from reaching and maintaining a state of ketosis.
There are plenty of keto-friendly options if you’re looking for alternatives to these beans. Some great choices include cauliflower rice, zucchini noodles, spaghetti squash, and other low-carb vegetables.
Potential Risks of Eating Beans
Beans are generally considered a healthy and nutritious food, but some potential risks are associated with eating them. Here are a few:
Flatulence: Beans are high in complex carbohydrates that can be difficult for some people to digest. This can lead to gas production in the digestive system, which can cause bloating and flatulence.
Digestive Issues: Some people may experience digestive discomfort when eating beans, including abdominal pain, diarrhea, and constipation. This is often due to the high fiber content in beans, which can be challenging to digest for some individuals.
Allergic Reactions: Although rare, some people may be allergic to beans. In severe cases, symptoms may include hives, itching, swelling, difficulty breathing, and anaphylaxis.
Antinutrients: Some types of beans contain antinutrients, such as phytates and lectins, which can bind to minerals and prevent their absorption in the body. This can lead to mineral deficiencies over time.
Poisoning: Certain beans, such as raw or undercooked kidney beans, contain the lectin phytohaemagglutinin, which can cause nausea, vomiting, and diarrhea. Proper cooking can eliminate this toxin.
Overall, beans are a healthy and nutritious food for most people, but it’s essential to be aware of these potential risks and to prepare and consume them properly.
Beans substitute
Here are some keto-friendly substitutes for beans:
Eggplant: This low-carb vegetable is high in fiber and can be used instead of beans in dishes such as curries, stews, and chili.
Mushrooms: These low-carb vegetables are high in fiber and can be used in soups, stews, and stir-fries as a substitute for beans.
Seeds: Sunflower, chia, and flax seeds are all keto-friendly and can be used in place of beans in recipes such as hummus and dips.
Frequently Asked Questions
Which Bean is the Lowest in Carbs?
The bean with the lowest carb count is the green bean. A 1/2 cup serving of cooked green beans contains only 2.9 grams of net carbs. This makes green beans an excellent choice for those following a ketogenic or low-carb diet. Other beans that are relatively low in carbs include wax beans, snow peas, and mung beans. It’s worth noting that while some beans are higher in carbs than others, they still offer nutritional benefits and can be incorporated into a keto or low-carb diet in moderation. You can add variety and nutrition to your meals by choosing low-carb beans like green beans while staying within your daily carb limit.
Can I Eat White Beans on Keto?
White beans are relatively high in carbohydrates and not recommended on a strict ketogenic diet. One cup of cooked white beans contains around 45 grams of carbohydrates, more than the recommended limit of 20-50 grams of net carbs for those following a keto diet. However, if you are following a more liberal low-carb diet, you may be able to include white beans in your diet in small quantities.
It’s important to note that the glycemic index of white beans is relatively low, which means they have a slow impact on blood sugar levels, making them healthier than other high-carb foods like pasta or bread.
If you choose to include white beans in your diet while following a low-carb or keto diet, keeping track of your carbohydrate intake and ensuring you stay within your daily limit is essential. You may also want to consider pairing white beans with high-fiber, low-carb vegetables to help offset their carb content and keep you feeling full and satisfied.
Final Thoughts
Safe keto beans are an excellent choice for those following a ketogenic diet, as they offer a low-carb source of protein and fiber. Green beans, wax beans, snow peas, mung beans, and lupin beans are all great options for your keto meal plans.
Pay attention to carb counts when choosing beans for a keto diet, as some types are higher in carbs than others. Borderline keto beans, such as chickpeas and black beans, can still be consumed in moderation.
When choosing beans on a keto diet, it’s crucial to balance carb counts with nutritional value and to consider alternative low-carb options for recipes.
Overall, we encourage you to choose the safe keto beans in your meal and experiment with new recipes to add variety and nutrition to your diet.