A ketogenic diet means focusing on low-carb, high-fat foods.
One of these low-carb foods is beans but many people still wonder if most beans are fit for consumption by keto dieters.
According to a study in Boston, a ketogenic diet can also be vegetarian, and one of the veggies you can consider includes beans.
But, are all bean varieties compatible with this diet type?
In this article, you will learn the carb content of all bean types, what bean types should be consumed, and what bean types should be avoided.
Beans: Are They Keto-Friendly Diet?
Are All Beans Keto?
Beans are generally healthy foods.
They are rich in vitamins and nutrients. But, for those who are on a ketogenic diet, it is essential to know the carb counts of these veggies.
Can I Eat Beans on Keto?
Folks who are on a ketogenic diet should only consume less than 50 grams of carbs per day and less than 25 grams of net carbs per day.
Net carbs are the total carbs minus the fiber content.
To understand more about the total carbs of beans, take a look at the information below:
- Black bean – 20 grams
- Navy bean – 24 grams
- Kidney beans – 20 grams
- Black soybean – 8 grams
- Green beans – 4 grams
- Chickpeas – 25 grams
- Lima bean – 19 grams
- Pinto beans- 23 grams
- Lentils – 18 grams
- Black-eyed peas – 21 grams
- Great Northern bean – 19 grams
Take note that how many carbs these bean varieties contain depends on whether they are heavy or light.
Heavier bean types contain higher carbs while lighter beans contain lower carbs.
Best Beans for Keto Diet
Based on the information above, some contain too many carbs while other beans contain few net carbohydrates.
So, what are the best keto-friendly beans you can consider?
1) Black soybean
Black soybeans are one of the low-carb beans that you can consider.
These have moderate amounts of fat such as olive oil and MCT oil. They are minimally processed and contain no added sugar.
Black soybeans can provide around 1 gram of net carbs for one cup serving.
2) Mung bean sprouts
Mung bean sprouts are also one of the best beans keto-friendly. You can get around 3 grams of net carbs per 100 grams of mung bean sprouts.
However, mung bean sprouts are low in fat.
Thus, you have to supplement them with foods that are high in fats to keep your body under ketosis.
Some of the healthy fats you can consider are virgin coconut oil and MCT oil.
3) Green beans
Green beans are keto-friendly beans that are typically prepared as veggie side dishes and they can provide around 4 grams of net carbs per 100 grams.
Unlike black soybeans, green beans are low in fat.
Thus, you have to consume these with healthy fats such as avocado oil to keep your body under ketosis.
4) Soybean sprouts
Soybean sprouts can provide around 5-6 grams of net carbs per serving.
They are considered keto-friendly beans but they should be taken in moderation.
5) Lupini bean
Lupini beans are kind of keto-friendly.
They can provide 7 grams of net carbs per 100 grams. You can also make perfect bean recipes using these keto-friendly bean options.
If you wish to buy these keto bean options, make sure to check the nutrition label to check other nutrients included in the product.
Worst Beans for Keto Diet
Again, not all bean types can be consumed.
There are high-carb beans such as baked beans and high-carb refried beans that should be avoided.
Other beans that should be avoided while practicing a keto lifestyle will be discussed in this section.
1) Mung bean
If you want to consume these while following a ketogenic lifestyle, you should avoid mung beans.
These are high in carbs and 100 grams can provide around 12 grams of net carbs. These net carb counts are significantly higher compared to mung bean sprouts.
Furthermore, keep in mind that cooked beans can provide higher net carb counts.
So, if you prefer to cook these mung beans, you are already keeping yourself out of ketosis.
2) Red lentils
Red lentils are one of the bean varieties that should be avoided on keto. Like mung beans, 100 grams of red lentils give 12 grams of net carbs.
If you want to stay under ketosis, make sure to follow a strict carb limit meal plan.
As much as possible, go for foods with lower-carb counts so that you can achieve your body goals in no time.
Lentils are one of the high-carb foods which you should avoid if you are on keto. Per 100 grams of lentils give around 12-13 g of net carbs.
Even a small amount of these beans will kick you out of keto.
4) Lima beans
Lima beans are edible beans but not for keto.
Per 100 grams of lima beans can give around 14 g of net carbs. Instead of these, you can consider avocado, salmon, and ghee.
5) Black beans
Black beans are different from black soybeans but their carb content is similar to baked beans, or the ones that come in a can.
A 100-gram serving of black beans can give around 24 g of net carbs and this is significantly higher compared to black soybeans.
Black soybeans only give around 8 grams. Thus, even a small amount of black beans can already kick you out of ketosis.
6) Kidney beans
If you want to eat beans, kidney beans should not be considered as well. Kidney beans provide around 14 g of net carbs per 100 grams of serving.
Usually, like refried beans, these are minimally processed.
If you wish to buy these products, make sure to check on the label as they may still contain additives or sweeteners as the latter can increase the carb count of the beans.
7) Navy beans
If you are looking for low-carb beans, navy beans should be out of your list.
One cup of these beans can give around 14 g of net carbs and this is quite high compared to the other keto-friendly bean options.
8) Black turtle bean
Black turtle beans are also not keto-friendly.
One cup of these beans can give around 21 g of net carbs.
Before adding these beans to your favorite keto recipes, you rather go with green beans as the latter are healthier options.
These bean types are also similar to baked beans. They both provide high amounts of carbohydrates.
9) Garbanzo beans
Garbanzo beans are also not considered low-carb beans. Just one cup of garbanzo beans can already give you around 20 g of net carbs.
The amount of carbs these bean types offer is similar to canned or baked beans.
10) Cooked pinto beans
Pinto beans are one of the worst beans ketogenic dieters should take note of. 100 grams of pinto beans can give around 47 g of net carbs!
Just one serving of these high-carb beans can knock your carb limit intake!
There is no way for pinto beans to fit into a standard ketogenic diet!
Keto Beans Substitutes
Many people try baked beans first thinking that they are keto-friendly but baked beans are rich in carbs.
Depending on the manufacturer, baked beans usually give 22 g of net carbs per can.
If you want to skip eating beans and try other keto recipes, there are also low-carb bean alternatives.
Some of these promising bean alternatives will be discussed in this section.
- Cooked mushrooms are perfect low-carb bean alternatives. They are both low in carbs and calories, too. You can add these to your favorite soup or chili recipes instead of string beans.
- Diced eggplant is also one of the great bean alternatives for refried beans or lentils.
- Avocados are also low-carb bean alternatives for Mexican food lovers. Instead of refried beans, these can make better and more nutritious bean dip and other keto recipes.
- If you want to increase your protein intake, you can eat beans together with ground meat. Ground meat is better with green beans. You can also make some bean dips with black pepper to enjoy this recipe even more.
- Boiled peanuts are also great alternatives for refried beans. Boiled peanuts are rich in protein and fiber but are low in carbs.
Eating beans together with all the flavors you like is an amazing option for keto dieters but if they opt to skip these, other foods are also fine as long as they are low in carbs and fit the ketogenic lifestyle.
Beans are nutritious snacks many health enthusiasts love.
However, for those who are in a keto, not all of these bean types are fit for this diet type.
For those who are wondering how many carbs beans contain, these depend on the variety. Usually, those heavy ones are rich in carbs.
Lastly, eating beans may provide many health benefits but when keto dieters consume those that are high in carbs, these foods can only cause weight gain.
Instead of beans, other foods such as chicken and peanuts may be considered.
Frequently Asked Questions (FAQs)
What are some compatible beans on keto?
You can consume beans on keto and some of the low-carb bean types you can consider are black soybeans, mung bean sprouts, green beans, and soybean sprouts.
What are the health benefits of beans?
Beans are a great source of fiber. Some of the health benefits you can get from these foods include proper digestion and cardiovascular support.
Can beans make you fat?
Yes, too many beans can make you fat as these foods are rich in calories.