Are Beans Keto? Can You Eat Beans On The Keto Diet In 2023?

The legume family contains three subgroups including oilseed legumes, fresh legumes, and pulses. Legumes are plants that have edible seeds inside of a pod. Beans and peas are part of the pulses subgroup.

Often, legumes are eaten as a vegetarian source of protein. In particular, beans are popular due to the varieties available and their versatility in recipes. Their nutritional benefits are plentiful, but with one catch for a strict keto diet – they are full of carbohydrates.

While a low-carb diet pushes you to consume more fats and high protein, it is important to minimize carbohydrate intake to balance your diet. Recently, the World Health Organization reevaluated^[1] the classification of high-quality carbohydrates resulting in the inclusion of some starchy vegetables such as beans.

In this article, we discuss everything about beans. Are beans keto-friendly? Are there low-carb beans? Let’s start with how eating beans fits into a ketogenic diet.

Keto Diet: An Overview

The keto diet is a low-carbohydrate, high-fat diet used to lose weight by lowering glucose levels in the body. From not eating carbohydrates the body breaks down fat into ketones to use as an energy substitute for glucose. This metabolic state offers various benefits aside from weight loss such as improved insulin sensitivity.

A typical keto-friendly diet^[2] involves consuming fewer than 130 grams of carbohydrates per day with the primary source of calories coming from fat and then proteins. It is crucial to pick the best low-carb foods to obtain all the nutrients needed to balance your diet without going over your calorie limit.
Knowing what and how much to eat can be complicated. It is important to plan your diet to ensure it is balanced and safe for you. Need help getting started? Check out a review of some of the best keto apps to begin your journey.

Nutritional Value Of Beans You Should Know

Despite their carbohydrate content, beans offer a range of nutritional benefits that have garnered them the label of a high-quality carbohydrate^[3]. They are rich in fiber, vitamins, minerals, and protein. They contain essential nutrients like iron, folate, and potassium while remaining low in sodium. Some beans are an excellent source of healthy fats such as Omega-3 fatty acids.

When we look at the fiber in beans, the ratio of fiber per carbohydrate within beans is high. 

Some beans with the highest fiber content are broad beans^[4], kidney beans^[5], and lima beans^[6] with about 5-7 grams of fiber to 20-22 grams of carbohydrates in a 100-gram portion. Kidney beans are one of the beans highest in iron.

Soybeans^[7] stand out as they have fewer carbohydrates and high amounts of nutrients such as calcium and Omega-3. They are very versatile in cooking as they can be prepared in almost any dish.

In a ketogenic diet, you must pick the right types of beans to match your needs. If you need to eat beans, fresh beans have fewer net carbs than dry beans. Baked beans often are loaded with extra sugars and should be avoided.

Benefits Of Beans In The Diet

Incorporating beans for weight loss in any diet is beneficial, even within the restrictions of a keto diet. The keto diet requires fiber and beans are one of the best choices. Eating beans helps digestion, prevents constipation, and makes you feel full. A healthy digestive system is essential for nutrient absorption and waste elimination.
The nutrients^[8] provided by beans contribute to overall health. Folate is important for pregnant women. Iron is vital for red blood cells, preventing anemia. Magnesium and calcium support bone health and muscle function. Beans have low sodium and high potassium, and some are high in Omega-3 which are all useful in promoting heart health.

6 Keto-Friendly Beans

The following list contains ideal foods to boost protein, limit carbohydrate content, increase fiber intake, and provide nutrients:

• Soybeans^[9] fiber 6, carb 8.36, calc 102mg, iron 5.14, protein 18.2

With low carbohydrates and high fiber, they also have more than triple the calcium and omega-3 of other beans with half the carbs. Soybean varieties have similar nutrition but vary in flavors and use. Look for Black Soybeans^[10] that have a slightly nutty flavor and may be used as a substitute for black beans in soups, salads, or even refried beans.

• Edamame^[11]

Be mindful when choosing these young soybeans because while they have fewer calories, they also have fewer nutrients. This may be used to your advantage to fight hunger as you are eating the same amount but still receiving a super amount of nutrients without the calories.

• Natto^[12]

These fermented soybeans^[13] have fewer carbohydrates than regular soybeans with more amino acids.

• Snow Peas^[14]

Fresh peas and green beans^[15] have similar benefits to other vegetables. Commonly found everywhere, green beans and peas have low calories and are an excellent source of nutrients. Green beans tend to have less fiber and nutrients than peas, but not enough to exclude them from a keto diet.

• Kidney Beans^[16] fiber 7.4, carb 22.8, calc 28mg, iron 2.94mg, protein 8.67

If you must choose a traditional dry bean, kidney beans have the most compatible nutrient profile for a low-carb diet. These have 7.4 grams of fiber with only 22.8 grams of carbohydrates in a 100-gram serving. They are a good source of calcium, iron, and protein too.

• Lima Beans^[17] fiber 7 per carb 20.9, calc 17mg, iron 2.39mg, protein 7.8

Lima beans are similar to kidney beans but with slightly fewer nutrients. Their fiber-to-carbohydrate ratio is very good for the keto diet.

7 Keto-Friendly Substitutes For Beans

Looking for very low carbohydrate alternatives to beans? Here are some suggestions of foods that can fill in the role of carbohydrates or meat in a meal without breaking a low-carb keto diet.

• Avocado^[18]

Have you ever wondered, if is avocado a superfood? While being low-carb and super nutritious they are also very good substitutes for the texture of beans. Avocados are used in many dips and can be mixed with chocolate plus low-calorie sweeteners for carb-free desserts.

• Cauliflower^[19]

When lightly cooked and put through a food processor cauliflower has a similar texture to rice. It holds a firmer texture similar to some meats when used in soups and stews too.

• Zucchini^[20] or spaghetti squash^[21]

You can barely tell the difference between some pasta dishes using these vegetables. Try cooking spaghetti squash with coconut chicken or pad thai with zucchini noodles for low-carb meal options.

• Mushrooms

There are many varieties of mushrooms and they can easily make low-carb sauces or substitute for the texture of meats in a dish. Learn about the nutritional benefits in one of our other articles, Are Mushrooms Good For You?

• Chia seeds^[22]

As a great source of fiber, chia seeds may be added to almost any dish. They are a great alternative to starches for thickening liquid meals.

• Radishes

Looking for crunchy? Raw or lightly cooked radishes add an excellent texture to meals.

• Roasted peanuts^[23]

Peanuts have one of the highest protein contents of all nuts. In small amounts, boiled peanuts are great as a low-carb snack.

When looking to balance out your diet from other means, it is always helpful to do your research first. Some products advertise themselves as keto-friendly, but might not be the best product for you. As an example, check out our Keto Complete reviews.

Conclusion

Overall, incorporating beans into a ketogenic diet requires careful consideration of their carbohydrate content. Knowing which beans are keto-friendly and consuming them in moderation to limit your grams of net carbs is one of the best ways to introduce more fiber and nutrients into your diet.

Our recommendations provide you with the best healthy bean choices and some low-carb alternatives to lower your intake even more. Soybeans are a standout for their versatility and fresh green beans are peas will give you the nutrients you need with low net carbs per serving. Experiment with our suggestions by incorporating beans into your ketogenic diet today.

Frequently Asked Questions

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