September 20, 2023
If you follow a low-carb diet, a reduced carbohydrate diet, or a keto diet, you probably know that beans generally aren't a low-carb food. However, you may be looking to integrate some beans into your diet for their high fiber content or simply because you enjoy them! Nevertheless, completely abstaining from eating the foods you enjoy is not a good solution. Low-carb diets have gained a lot of popularity in recent years, and although any calorie-controlled diet can help you manage your weight, some people find that a low-carb diet is easier to stick to. With any diet, you should strive for balance in achieving your goal and enjoying your food. Keto is no exception: The diet's intense focus on maintaining a state of ketosis through very low carbohydrate intake excludes many common healthy foods. Beans and legumes are nutritional powerhouses, but low-net-carb beans are rare. Are there any "keto beans" that are at least keto-friendly? In this article, we will provide you with a list of beans that have lower carbohydrate content than others. Hopefully, we can help you find replacements for the beans you have decided to exclude from your diet! Every bean is analyzed for a serving size of 100 grams to make it easy to compare at a glance.
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1. Green Beans (fresh or cooked)
Total carbs: 4.3 grams
Net carbs: 2.4 grams
Protein: 2.2 grams
Fat: 0.1 grams
Green beans have the lowest carbohydrate content of any bean. With only 2.4 grams of net carbs in a 100g serving, it is a great choice for any low-carb diet. While they may not be a good replacement for beans like Kidney Beans and Black Beans, this low-carb bean is easy to prepare in a variety of ways. Although they are lower in protein than other beans, they are still very filling and packed with nutrients. Try tossing fresh beans in lemon juice, salt, and pepper for a bright pop of color on your plate. You can also toss them in olive oil, salt, and nutritional yeast and roast them in the oven until crispy to enjoy some green "fries." Green beans are perfect for even the most aggressive low-carb diets.
2. Black Soybeans (canned)
Total carbs: 8.4 grams
Net carbs: 4.5 grams
Protein: 18.2 grams.
Fat: 6 grams
Black Soybeans are another "keto bean" that you can enjoy while following a low-carb diet. The good news is that black soybeans are a valid substitution for commonly used beans. If you search the Internet for keto bean recipes, you'll find many copycat recipes for traditional bean dishes using black soybeans. In addition to having a low carbohydrate content, they're also an excellent source of protein. With more than 16 grams of protein, hitting your protein target while staying within your carbohydrate limits won't be a problem. Black soybeans can even stand in for refried beans or as a fun take on traditional hummus. You won't find many low-carb beans that recreate the flavor and texture of high-carb beans as well as black soybeans.
3. Firm Tofu (unflavored)
Total carbs: 2.8 grams
Net carbs: 1.4 grams
Protein: 17.3 grams
Fat: 8.7 grams
Although tofu is not a bean, it is a bean product that is particularly low in carbohydrates while also being high in protein. This is enough for us to make an exception and include it on our list. Firm tofu may be an option for keto dieters looking for low-net-carb bean products to enjoy as a plant protein source. Tofu can be a fantastic substitute for meat in many dishes, but it will not help you replace most beans. Make sure to purchase unflavored firm tofu to bypass added sugars that are often found in the marinade.
4. Mung Beans (sprouts only)
Total carbs: 4.2 grams
Net carbs: 2 grams
Protein: 2 grams
Fat: 0.1 grams
Mung beans come in at 20 grams of total carbs per 100-gram serving, but Mung Bean Sprouts fit into a keto diet without any effort at all. These tiny sprouts can fill you up at just two grams of net carbs and a surprising two grams of protein while you remain in ketosis. They may not be quite the bean you were looking for, but these raw bean sprouts a add a delicious freshness to salads, sandwiches, and more. You might also like to roast them in the oven and add them to your favorite soups and stir-fries.
5. Edamame (shelled)
Total carbs: 8.9 grams
Net carbs: 6.7 grams
Protein: 9 grams
Fat: 5 grams
Edamame is another low-carb bean that can be enjoyed on carb-restricted diets. In their mature form, after processing into tofu or tempeh, soybean products can contain significant carbohydrates. However, In their immature state, known as edamame, they have fewer carbs and a higher percentage of protein. The protein in Edamame is very high-quality when compared to a lot of other plant sources. This means that they contain all nine essential amino acids in the proper proportions. Even though edamame is one of the low net-carb beans, we are getting further down the list, so don't expect to be able to eat it in the same quantities as those further up the list. If you decide to add it to your list for the day, you can eat edamame, hot or cold, straight from the pod.
6. Lima Beans (boiled, not raw)
Total carbs: 20.9 grams
Net carbs: 20 grams
Protein: 7.8 grams
Fat: 0.4 grams
Lima beans have gotten as unappealing and tasteless. These rumors aren't true! While still a bean (and therefore higher in carbs than other plant-based proteins), the delicious lima bean is packed with nutrition and flavor, especially prepared the right way. They still contain many carbohydrates, so plan these for a higher-carb day, and they may not work too well for a keto diet. Dress up your lima beans with butter and salt, or enjoy them cold on a fresh salad with grilled chicken.
While most low-carb and keto dieters will avoid legumes altogether, it may be possible to find keto beans, particularly if you're following a targeted or cyclical ketogenic diet. You can enjoy them on your ketogenic diet with some careful planning. Varying the types of foods you eat is crucial to your overall health, and Prospre Nutrition's meal planning and tracking app can help you find ways to keep your diet enjoyable and successful.
