Are Beans Keto? Understanding the Role of Legumes in a Ketogenic Diet - PharmEasy Blog (2024)

Key Highlights:

• The ketogenic diet focuses on low-carb and high-fat consumption
• Beans are nourishing but can be quite high in carbs
• Some beans are said to have less carb content than others and may fit into a keto diet
• Green beans, black soybeans, and peas are suggested to be the keto-friendly beans
• Non-legume substitutes like mushrooms, eggplant, and avocado may replace beans

Introduction

Are you familiar with the ketogenic or keto diet? It’s a popular health-focused lifestyle. The main idea is to eat lots of fats but fewer carbs. Now, you may be wondering – do beans fit into this plan? After all, they are said to be packed with nutrients. If you’ve had this thought, you’re in the right place!

In this blog post, we will explore the role of beans in a keto diet. We’ll look at their nutritional values, talk about beans that are potentially good for keto, and suggest what you may use as a substitute. Keep reading to learn how to eat beans and still stay in ketosis.

Grasping the Keto Diet Concept

In simple terms, the ketogenic diet is a diet where you eat more fats and fewer carbs. This way, your body looks for other energy sources and starts breaking down fat. The process produces something called ketone bodies – hence the name, ketogenic diet or ketosis.

The Role of Macronutrients in Keto

So, what does a regular keto diet look like? Let’s think in terms of macronutrients:

• Fats provide 70-80% of the calories
• Proteins give 20-25% of the calories
• Carbohydrates offer only 5-10% of the calories

The problem with beans is that some of them have lots of carbohydrates (carbs), which can mess with your keto diet.

Importance of Low Carb Intake

Why should you limit carbs in a keto diet? Firstly, it helps your body enter and maintain ketosis. This may aid in weight loss. Secondly, it may lower blood sugar and insulin levels, leading to improved health in some people.

Research has shown that including beans in the keto diet can be quite difficult due to their elevated carbohydrate content. To better align bean consumption with dietary requirements, there are several apps available that can help manage and monitor carbohydrate levels effectively.

Dr. Rajeev Singh, BAMS

Nutritional Value of Beans

1. Macronutrientontent in Beans

• Carbohydrates

Beans are mostly carbs. Some types are said to contain more carbs than others. For a keto diet, it’s crucial to keep track of the carb content as it plays a significant role in maintaining ketosis.

• Proteins

Beans potentially provide lots of plant-based proteins. But in a keto diet, you need to focus more on fats than proteins.

• Fats

Beans are found to contain a low amount of fats, which is the opposite of what a keto diet needs. However, that does not mean beans cannot fit into a keto diet. Remember, their carbs and proteins matter more than their fats.

2. Key Vitamins and Minerals in Beans

Besides carbs and proteins, beans may offer plenty of essential vitamins and minerals like B vitamins, iron, potassium, magnesium, and zinc. You can get these nutrients from other keto-friendly foods, but beans can still help with your daily intake of vitamins and proteins.

3. Dietary Fiber in Beans

Dietary fiber is said to help keep your stomach health in check and support regular bowel movements. It may also assist in managing your blood sugar and cholesterol levels. Now, when it comes to beans, you may find lots of fibers, which affect their net carb count – the carbs your body absorbs.

Let’s summarize the nutrients found in beans:

Are Beans Keto-Friendly?

Evaluating Beans Based on Carb Content

The most daunting obstacle in bringing beans into a keto diet is their high carb content. Some types of beans are found to have many carbs, which could mess with your daily carb limits. To figure out if beans are good for a keto diet, you must learn about their total carb content and compare it to your daily carb goals.

Benefits of Beans in a Non-Keto Context

In a diet that prefers higher carb intake, beans can be very healthy. They’re proposed to be rich in essential nutrients, plant-based proteins, and dietary fibers. Also, they’re found to be low in fats. That said, just because beans have these potential benefits doesn’t mean they’re suitable for a ketogenic diet. It’s their carb content that matters when you are on a ketogenic diet.

Carb Counts of Various Types of Beans

Different types of beans are proposed to have varying amounts of carbs. Some like green beans and black soybeans, are said to contain fewer carbs. They can be more keto-friendly compared to others like black beans and kidney beans.

In my understanding, beans are generally not considered compatible with the keto diet due to their carbohydrate content. The keto diet relies on the principle that when carbohydrates are limited, the body shifts to using fats for energy. The consumption of beans, with their higher carbohydrate content, may not align with the mechanism of the keto diet.

See Also

Is pasta healthy?

Dr. Siddharth Gupta, MD

List of Bean Types and their Carb Counts (per 1/2 cup cooked)

Let’s look at the carbohydrate content of some popular beans:

• Black beans: 20 grams of total carbs, 12 grams of net carbs
• Navy beans: 24 grams of total carbs, 14 grams of net carbs
• Kidney beans: 20 grams of total carbs, 13 grams of net carbs
• Black soybeans: 8 grams of total carbs, 2 grams of net carbs
• Chickpeas: 25 grams of total carbs, 18 grams of net carbs
• Lima beans: 19 grams of total carbs, 12 grams of net carbs
• Pinto beans: 23 grams of total carbs, 15 grams of net carbs
• Lentils: 18 grams of total carbs, 11 grams of net carbs
• Green beans: 4 grams of total carbs, 2 grams of net carbs

Highest and Lowest Carb Beans

Among these, black soybeans and green beans have the lowest carbs, potentially making them better for a keto diet. On the other hand, chickpeas, pinto beans, and navy beans have high carbs. You might want to avoid these if you’re strictly following a keto diet.

Keto-Friendly Beans

What Makes a Bean Suitable for Keto

Well, a bean suitable for the keto diet should have a carb content low enough to fit within your daily intake. So, you should look for beans with low total and net carbs.

• Low Carb and High Protein Options

Ideally, low-carb and high-protein beans can prove to be best for a keto diet. Some examples are green beans, black soybeans, and to some extent, edamame (green soybeans).

So, here are the best beans suggested for a keto diet along with their carb content:

• Green beans: 4 grams of total carbs, 2 grams of net carbs per 1/2 cup cooked
• Black soybeans: 8 grams of total carbs, 2 grams of net carbs per 1/2 cup cooked
• Edamame (soybeans): 14 grams of total carbs, 8 grams of net carbs per 1/2 cup cooked

Substitutes for Traditional Beans in a Keto Diet

1. Non-Legume Alternatives

When on a keto diet, you may substitute beans with some low-carb options as well. These can be:

• Low-Carb Vegetables: You may use cauliflower, zucchini, or spinach.
• Low-Carb Nuts and Seeds: Almonds, pistachios, or chia seeds can potentially make up for the absence of beans.

2. Modified Bean Products

Modified bean products like black bean pasta could be a more keto-friendly option. Just keep in mind to check the labels!

3. Bean-Free Recipes for Keto Dieters

When you plan your keto meals, think of ways to make traditional bean dishes without beans. For instance, you can replace them with low-carb veggies and meats for a keto-friendly version of chili or stew.

The Bottom Line: Can You Include Beans in a Keto Diet?

Yes, you may include beans in a ketogenic diet. But, be cautious of their carb content. It’s best to stick to low-carb options like green beans and black soybeans. Remember, it’s all about portion sizes, so choose beans that have the least carb counts.

Briefly:

• Some beans can fit into a keto diet
• Stick to low-carb options like green beans, black soybeans
• Be mindful of your portions and carb counts
• Use low-carb bean alternatives creatively

Also Read: What is Edamame: A Comprehensive Research-Based Guide on Its Benefits

Conclusion

Beans are rather healthy, potentially offering essential nutrients and dietary fiber. However, their high carbohydrate content might be an issue for strict ketogenic diet followers. When consuming beans on a ketogenic diet, it’s best to keep a close eye on your carb intake. Choose lower-carb beans or substitutes when planning your meals.

So, yes, beans can be part of a well-planned ketogenic diet but, you need to account for their carbs. Low-carb beans like green beans and black soybeans, plus non-legume alternatives like mushrooms, eggplant, and avocado, may help you enjoy the benefits of beans while keeping your keto goals.

Frequently Asked Questions (FAQ)

References:

1. National Center for Biotechnology Information (NCBI). Ketogenic Diet [Internet]. [cited 2023 Sep 19]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830
2. National Center for Biotechnology Information (NCBI). Ketogenic diets: Boon or bane? [Internet]. [cited 2023 Sep 19]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251269
3. American Diabetes Association. Get to Know Carbs [Internet]. [cited 2023 Sep 19]. Available from: https://diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/get-to-know-carbs#:~:text=%E2%80%9CNet%20carbs%E2%80%9D%20are%20determined%20by,label%20from%20the%20total%20carbohydrates.
4. PubMed. Soy and phytoestrogens: possible side effects [Internet]. [cited 2023 Sep 19]. Available from: https://pubmed.ncbi.nlm.nih.gov/25587246

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