Can you eat beans on a ketogenic diet. Are there any keto-friendly bean alternatives. How do different types of beans impact ketosis. What are the best low-carb substitutes for beans on keto.

Understanding the Ketogenic Diet and Its Macronutrient Requirements

The ketogenic diet is a low-carbohydrate, high-fat eating plan designed to shift the body’s primary fuel source from glucose to ketones. This metabolic state, known as ketosis, occurs when carbohydrate intake is significantly restricted, forcing the body to burn fat for energy instead.

To achieve and maintain ketosis, the standard ketogenic diet typically follows these macronutrient ratios:

• 75% of calories from fat
• 20% of calories from protein
• 5% of calories from carbohydrates

For a person consuming 2,000 calories per day, this translates to approximately:

• 167 grams of fat
• 100 grams of protein
• 25 grams of net carbohydrates

Net carbohydrates are calculated by subtracting fiber and sugar alcohols from the total carbohydrate count. This strict carbohydrate limitation is crucial for maintaining ketosis and reaping the potential benefits of the ketogenic diet.

The Carbohydrate Content of Common Beans: Are They Keto-Friendly?

Beans are generally considered a nutritious food, packed with protein, fiber, and essential vitamins and minerals. However, their high carbohydrate content poses a challenge for those following a ketogenic diet. Let’s examine the net carbohydrate content of some common bean varieties per cup:

• Black Beans: 26g net carbs
• Pinto Beans: 30g net carbs
• Kidney Beans: 23.5g net carbs
• Lima Beans: 26g net carbs
• Lentils: 24g net carbs
• Chickpeas (Garbanzo Beans): 32.5g net carbs

As we can see, most beans contain more net carbohydrates in a single cup than the entire daily allowance for a strict ketogenic diet. This high carbohydrate content makes traditional beans incompatible with maintaining ketosis.

The Nutritional Profile of Beans: Beyond Carbohydrates

While beans may not be suitable for a ketogenic diet due to their high carbohydrate content, it’s important to acknowledge their overall nutritional value. Beans are known for their:

• High protein content
• Rich fiber content
• Abundance of vitamins and minerals (including thiamine, magnesium, and iron)
• Low-fat profile
• Affordability and versatility in cooking

These nutritional attributes make beans an excellent choice for many other dietary approaches, even if they don’t align with the strict carbohydrate limitations of the ketogenic diet.

Potential Digestive Concerns with Bean Consumption

Apart from their high carbohydrate content, beans can present digestive challenges for some individuals. The complex carbohydrates in beans can be difficult for the body to process, potentially leading to:

• Gas
• Bloating
• Constipation
• Stomach cramps

These digestive issues are another factor to consider when deciding whether to include beans in your diet, ketogenic or otherwise. For those who experience these symptoms, gradual introduction and proper preparation methods may help mitigate discomfort.

Keto-Friendly Bean Alternatives: Exploring Low-Carb Options

While traditional beans may not fit into a ketogenic diet, there are some bean-like alternatives that can be incorporated in moderation. Two notable options are:

1. Edamame

Edamame, which are immature soybeans, offer a more keto-friendly nutritional profile:

• 8g net carbs per cup
• 17g protein
• 8g fat
• 8g fiber

With their lower carbohydrate content and higher fat content, edamame can be enjoyed in moderation on a ketogenic diet. They’re particularly popular in Asian cuisine and can be served steamed with a sprinkle of sea salt.

2. Eden Black Soybeans

Eden black soybeans are another low-carb alternative to traditional beans. They contain only 1g of net carbs per half-cup serving, making them a viable option for those following a ketogenic diet. These beans can be used in recipes that call for black beans, providing a similar texture and appearance with a fraction of the carbohydrates.

Strategies for Incorporating Bean-Like Foods on a Ketogenic Diet

If you’re following a ketogenic diet but miss the texture and flavor of beans, consider these strategies:

1. Use small portions of low-carb bean alternatives like edamame or black soybeans in recipes.
2. Experiment with vegetable-based bean substitutes, such as diced zucchini or eggplant, in stews and chilis.
3. Try cauliflower “rice” as a base for dishes that traditionally use beans.
4. Incorporate more nuts and seeds to add texture and nutrition to your meals.
5. Focus on other low-carb, high-fiber foods to replicate some of the nutritional benefits of beans.

By employing these strategies, you can maintain ketosis while still enjoying dishes reminiscent of those that traditionally contain beans.

The Importance of Careful Carbohydrate Tracking on a Ketogenic Diet

Maintaining ketosis requires diligent tracking of carbohydrate intake. Even small amounts of high-carb foods can potentially disrupt ketosis. When considering any food, including bean alternatives, it’s crucial to:

• Accurately measure portion sizes
• Calculate net carbohydrates
• Consider the impact on your overall daily carbohydrate limit
• Be aware of hidden carbs in sauces, seasonings, and prepared foods

By maintaining this level of awareness and precision, you can make informed decisions about which foods to include in your ketogenic meal plan.

Balancing Nutritional Needs with Ketogenic Diet Requirements

While the ketogenic diet can be an effective approach for some individuals, it’s important to ensure that all nutritional needs are met. Beans provide several important nutrients that may need to be obtained from other sources when following a ketogenic diet:

• Fiber: Crucial for digestive health and satiety
• Plant-based protein: Important for vegetarians and vegans
• Micronutrients: Such as folate, potassium, and magnesium

When eliminating beans from your diet, consider incorporating other low-carb foods that can provide these nutrients:

• Leafy greens for fiber and micronutrients
• Nuts and seeds for plant-based protein and healthy fats
• Low-carb vegetables like broccoli, cauliflower, and spinach for various vitamins and minerals

By carefully planning your meals and potentially supplementing where necessary, you can adhere to ketogenic principles while still meeting your body’s nutritional requirements.

Conclusion: Navigating Bean Consumption on a Ketogenic Diet

In conclusion, traditional beans are generally not compatible with a strict ketogenic diet due to their high carbohydrate content. However, low-carb alternatives like edamame and black soybeans can be incorporated in moderation. When following a ketogenic diet, it’s crucial to:

• Carefully track carbohydrate intake
• Consider the nutritional value of foods beyond just their carb content
• Explore creative alternatives to replicate the texture and flavor of beans in recipes
• Ensure overall nutritional needs are met through careful meal planning

By understanding the role of beans in nutrition and their impact on ketosis, you can make informed decisions about your diet that align with your health goals and dietary preferences. Remember, while the ketogenic diet can be an effective approach for some, it’s always best to consult with a healthcare professional or registered dietitian before making significant changes to your eating habits.

Can I Eat Beans on Keto?
– KetoLogic

Wondering whether beans are keto-friendly? The quick answer is no, but let’s look into why. Plus, we have a couple keto-friendly bean options you can try if you don’t want to give up beans.

Beans fall into the legume family, along with lentils and peas, and feature a number of great benefits — they’re inexpensive; high in protein, fiber, and vitamins, including thiamine, magnesium, and iron; and they can add some heartiness to your favorite meal! After all, what’s grandma’s homemade chili without a dash of love and a can of dark red kidney beans?

All of that is great, but it doesn’t really matter if you can’t eat beans while on the ketogenic diet. So, if you’re interested in whether beans have a high carbohydrate count or fit into the keto lifestyle, you’ve come to the right place. To get to the bottom of this, let’s take a look at the basic guidelines for keto and how your favorite beans fit into the lifestyle.

Keto at a Glance

Whether you’re new to the ketogenic way of eating or a seasoned vet, it’s helpful to go over how keto works in order to understand whether or not you can include beans in your diet.

In short, the ketogenic diet is a low-carbohydrate, high-fat way of eating. By ridding your body of the carbohydrates you would normally consume for energy, your body turns to burning fat instead. When this occurs, your liver produces ketones which your body then uses for fuel in a process called ketosis.  

In order to achieve this state of ketosis, you have to focus on the number of macronutrients — protein, carbohydrates, and fat — you are consuming. For the standard ketogenic diet, 75% of your daily calories should come from fat, 20% should come from protein, and 5% should come from carbohydrates. There may be some wiggle room depending on your gender, weight, nutritional goals, and activity level, but for a person consuming a 2,000-calorie diet, that would mean consuming 167g of fat, 100g of protein, and 25g of net carbohydrates (net carbs = total carbs – fiber – sugar alcohols). In order to keep your body in a state of ketosis, you must keep your carb count as low as possible.

Are beans keto-friendly?

If you’re new to the ketogenic diet and doing the math, you’ll soon realize that 25g of carbohydrates (give or take) is not a lot. If you’re living a ketogenic lifestyle, then you already know how particular you need to be about the foods you eat to ensure you don’t overdo it on the carbs. Beans are healthy and provide a number of health benefits, but where do they stand with regard to carbs?

It depends.

Generally speaking, most beans are high in carbohydrates, so unless eaten in extreme moderation, you’re going to find it tough to stay within your daily carbohydrate limit. Here’s the carb count for one cup of the beans that are most commonly used in recipes.

• Black Beans: 26g net carbs
  • 41g carbs, 15g fiber, 15g protein, 1g fat, 227 calories
• Pinto Beans: 30g net carbs
  • 45g carbs, 15g fiber, 15g protein, 1g fat, 245 calories
• Kidney Beans: 23.5g net carbs
  • 40g carbs, 16. 5g fiber, 16g protein, 0.2g fat, 219 calories
• Lima Beans: 26g net carbs
  • 39g carbs, 13g fiber, 15g protein, 0.7g fat, 216 calories.
• Lentils: 24g net carbs
  • 40g carbs, 16g fiber, 18g protein, 0.8g fat, 230 calories
• Chickpeas (Garbanzo Beans): 32.5g net carbs
  • 45g carbs, 12.5g fiber, 14.5g protein, 4.2g fat, 269 calories

The verdict? Beans will give you a decent amount of protein, a lot of carbs, and practically no fat. They’re great for other diets, but not for keto. We say avoid them. Furthermore, beans contain carbohydrates that are difficult for our body to process, so many people have trouble digesting them. This can result in gas, constipation, bloating, and stomach cramps. No fun.

Want to be sure about keto-friendly foods? Download our Master Keto Food List with 100+ keto food mapped out for you!

Now, if you really want any of the beans listed above, you could limit yourself to half of a cup or less. However, doing that will still put you close to half of your daily allowance of carbs so keep that in mind.

Are there keto-friendly bean options?

Seeing as beans aren’t a keto-friendly food, what choices are you left with, if any? Luckily, we have a couple options worth considering.

Edamame

If you’re not familiar with edamame, give it a try. They’re a part of the soybean family and are extremely popular in Asian cuisine. If you go to an Asian restaurant, you’ll likely find them offered as an appetizer or side dish. They’re delicious steamed, with a sprinkling of sea salt. Unlike most of their bean cousins, they’re low in carbs and high in fat. You could eat a half cup — or even a full cup — and stay within your daily carb limit.

• Edamame: 8g net carbs
  • 16g carbs, 8g fiber, 17g protein, 8g fat, 189 calories

Eden Black Soybeans

Eden black soybeans are an even safer option than edamame. These are a staple in many low-carbohydrate diets because they only contain 2g of net carbs in a 1-cup serving. Incorporate these beans into any of your keto-friendly recipes — soups, salads, hummus, and more.

• Eden Black Soybeans: 2g net carbs
  • 16g carbs, 14g fiber, 22g protein, 12g fat, 240 calories

The Keto Verdict on Beans

Don’t get us wrong — beans are great. They are a good source of nutrition and will fill you up and keep you satiated. However, when it comes to consuming beans on a ketogenic or low-carb diet, you’ll want to steer clear as best you can. If you over-consume carbs, you’ll kick yourself out of ketosis. With high carb counts, even eating beans in a small amount is probably a fire you don’t want to play with. That being said, if you’ve got a hankering to add beans to your next meal, edamame and Eden black soybeans are solid, low-carb alternatives that will help you stay in ketosis.

In need of a new recipe to spice up your diet? We’ve got you covered. Head over to our recipe section for keto dishes that will help you meet your health and nutrition goals.

Keto Recipes

KetoLogic recipes are delicious and entirely satisfying. Use them to lose weight,
maintain your form, feel more energetic, and supercharge your brain.

View Recipes

Are Beans Keto-Friendly?

Are Beans Keto-Friendly?

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Nutrition

Medically reviewed by Natalie Olsen, R. D., L.D., ACSM EP-C — By SaVanna Shoemaker, MS, RDN, LD on September 10, 2020

Beans are generally considered a healthy food. They’re rich in protein and fiber and provide a variety of vitamins and minerals.

However, they also contain some carbs, so it can be a challenge to work them into a low carb, high fat keto diet.

Most people on a keto diet aim to eat 50 grams or less of total carbs per day, or no more than 25 grams of net carbs, which is the number of total carbs minus the fiber and sugar alcohols.

This article reviews the total and net carb counts of various types of beans, which ones are keto-friendly, and some low carb alternatives.

This table provides the carb counts for some of the most common types of beans per 1/2-cup (60–90-gram) serving, cooked (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11):

Note that for most varieties of beans, a 1/2-cup serving weighs about 90 grams. However, green beans are much lighter, so a 1/2-cup serving weighs only about 60 grams.

Summary

This table details the total and net carb amounts in a 1/2-cup (60–90-gram) serving of different varieties of beans.

As you can see, some beans can be fairly high in carbs — both total and net — while others have much lower carb counts.

On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans.

While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.

However, some people recommend avoiding black soybeans on a keto diet because of the controversy surrounding soy and its potential effects on your hormone balance, although no firm conclusions have been drawn regarding these potential effects (12).

Regardless, black soybeans have low total and net carb counts that will help you meet your goals while on keto.

What’s more, most of the other types of beans can be incorporated into a well-planned day of keto eating if you stick to the proper portion size of just 1/2 cup (90 grams).

Always check the label, though, as certain products like baked beans commonly contain added sugar, which can drastically increase the carb count.

Summary

Green beans and black soybeans are low carb beans that can easily be incorporated into a keto diet. With careful planning, other types of beans can be included in small amounts as well.

If you’re looking for some other keto-friendly substitutes for beans, here are promising alternatives:

• Mushrooms. Cooked mushrooms are low in carbs and calories and can be used in place of beans in soups, stews, and chili to drastically reduce their carb counts.
• Eggplant. Like mushrooms, diced eggplant can be used to replace beans in certain recipes. You can also use eggplant to make a keto-friendly dip called baba ganoush, which can be used as an alternative to chickpea-based hummus.
• Avocado. If you’re enjoying Mexican food, opt out of high carb refried beans or bean dip with your meal and choose guacamole or smashed avocado instead.
• Ground meat. In soup or chili recipes, you can also omit beans and simply add extra ground meat, such as beef, pork, or turkey. Unlike the veggies listed above, this is a high protein option.
• Boiled peanuts. When boiled, peanuts adopt a texture that’s remarkably similar to that of cooked beans. They’re also similarly high in protein and fiber, as peanuts are technically a legume in the bean family — not a nut.

Several other low carb veggies can serve as an adequate substitute for beans in soup recipes, too. You likely have one or two options in your pantry, fridge, or freezer.

Summary

Mushrooms, eggplant, boiled peanuts, and ground meat can be substituted for beans in soup, stew, and chili recipes. Meanwhile, baba ganoush and guacamole are keto-friendly dips that can replace higher carb options like hummus and bean dip.

Most beans are too high in carbs to be staples on the keto diet. However, with careful planning, you can include small servings of beans occasionally. Always be sure to check labels for added sugars, though.

Green beans and black soybeans are keto-friendly bean options, each containing only 2 grams of net carbs per 1/2-cup (60–90-gram) serving.

Some promising keto substitutes for beans include mushrooms, eggplant, avocado, ground meat, and boiled peanuts.

With these low carb beans and bean alternatives, there’s no need to shy away from bean recipes while on keto.

Last medically reviewed on September 10, 2020

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Sep 10, 2020

Written By

SaVanna Shoemaker

Edited By

Susanne Arthur

Medically Reviewed By

Natalie Olsen, RD, LD, ACSM EP-C

Copy Edited By

Christina Guzik, BA, MBA

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Medically reviewed by Natalie Olsen, R. D., L.D., ACSM EP-C — By SaVanna Shoemaker, MS, RDN, LD on September 10, 2020

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Low Carb Legume Replacements: Ketogenic Alternatives

Eating a high-fat, low-carb diet means sometimes you need to get a little creative with food substitutions.

While there are many health benefits associated with legumes, staying in ketosis means limiting legumes too much… or even avoiding them altogether. Yes, even if you include net carbs.

If you love the benefits of ketosis but miss legumes, this article is for you. No ” Leave Tacos, Indian and Asian Foods Just Because You’re Low on Carbs. Instead, try these compatible keto forms to mimic the texture and even taste of your favorite bean dishes.

Table of contents

As you read in this article, legumes are not exactly keto-compatible. , fruits or seeds of a plant originating from the Fabaceae family.0003

The main difference between legumes and vegetables is their protein content, as legumes are a rich source of plant-based amino acids.

Legumes are a summer crop. After planting, they mature in 55-60 days. Inside the main pod, the beans turn green to the ripe color you see in the store.

You will find legumes in various cuisines around the world. Culturally, they have been used as a source of protein for many civilizations for thousands of years.

How many carbohydrates are in legumes?

Legumes are full of vitamins and minerals. For example, a cup of black beans contains:

However, if you look on their macronutrient profile, you will see a different picture ( ¹ ): 032 protein 35% Total Carbs 61% Fiber 35% Net Carbs 36

With 41 grams of total carbs and 13 grams of fiber, black beans provide a net carb count of 26 grams. Even if you split it into a half-cup serving, you still get 13 grams of net carbs.

For most people on a ketogenic diet, this is simply too much carbohydrate.

And black beans aren’t the only ones when it comes to high carbohydrate legumes. In fact, most legumes contain about the same amount of carbohydrates.

chickpeas ( 2 )	45 grams carbs	13 grams fiber	32 grams net carbs
Pinto beans ( 3 )	45 grams carbohydrates	15 grams fiber	30 grams net carbs 9Beans Moral of the story? Legumes will probably fall into your category ” avoid “If you want to stay in ketosis. That is, unless you’re doing a Targeted Keto Diet (TKD) or a Cyclical Keto Diet (EKD). The good news is that that nature (plus a bit of ingenuity) can provide you with great bean alternatives.0003 3 low carb legume substitutes Keto is not about deprivation. In fact, part of staying on the keto diet long term is finding joy in the food you eat. This aspect is crucial in the ketogenic diet. You cannot ignore it. You won’t be able to lead a keto lifestyle for long if you don’t feel like your diet is limiting you. With that in mind, if you have x bean cravings, check out these low-carb, keto-compatible legume substitutes. Green peas. Roasted beans without beans. Enoki mushrooms. #1: peas If you go after him legume appearance peas are the best you can get. They have a similar texture and, although smaller than most legumes, they are also similar in shape. The benefit of peas is that they contain about half the carbohydrates per serving of a typical bean. For 10 grams of carbs and 4 grams of fiber, you get 6 grams of net carbs per half cup of peas. Compared to black beans, which contain about 13 grams of net carbs, peas are best for low-carb legumes. Peas are also an excellent source of vitamin A and vitamin K and are rich in protein. You can easily add peas to chili peppers, salads or curries instead of beans. However, due to their distinctive flavor, peas may not be suitable for certain cuisines. In this case, you may need a bit of trial and error. And remember, just because they don’t have as many carbs as legumes, peas are still higher in carbs than most other low carb vegetables. Therefore, keep their consumption under control! # 2: Roasted beans without beans If you crave a low-carb bean dish but don’t want to eat beans, you’re in luck. Introduce: fried beans without beans. You can try this Keto-adapted recipe that uses eggplant, bacon, and various seasonings to recreate the taste and texture of roasted beans, but with a low carb content. Top with cheese, sour cream and diced green onions for full effect. And with each serving, you provide only 93 calories, 5.7 grams of protein and 3. 2 net carbs. Which is great and tastes almost the same. There are many other recipes for keto fried beans. Just do a quick search and find the recipe that’s right for you. # 3: enoki mushrooms Photo: Chicken and mushroom enoki mixed with fried food. If you’re looking for a low-carb substitute that has the texture of cooked legumes, mushrooms are a great option. While mushrooms have a natural meaty and umami flavor, they also tend to absorb many flavors. Like legumes, enoki mushrooms are available fresh and canned, making them the perfect accompaniment to soups and salads. One cup of these mushrooms has a total of 24 calories, less than 1 gram of fat, 5 grams of carbs, 3 grams of net carbs, and nearly 2 grams of carbs. protein. With just 3 grams of net carbs, these mushrooms are guaranteed to meet the standards of your low-carb or keto diet. However, that’s not the only benefit of this low-carb bean replacement. Enoki mushrooms also contain a number of vitamins and minerals, including iron, magnesium, phosphorus, potassium, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), and vitamin B9 (folic acid). ). ) ( 5 ). Tolerate Food: Prevents Legumes from Ketosis While some legumes are not necessarily bad for you, they can be too high in carbs if you’re on a low-carb or keto diet. With these low carb alternatives, there is no limit to the variety of different legume dishes you can make. Still want to eat beans? Take a look at this article which may help you find a small serving or two of a certain variety. Low Carb Legume Substitutes: Ketogenic Alternatives Eating a high-fat, low-carb diet means sometimes you need to get a little creative with food substitutions. While there are many health benefits associated with legumes, staying in ketosis means limiting legumes too much… or even avoiding them altogether. Yes, even if you include net carbs. If you love the benefits of ketosis but miss legumes, this article is for you. No ” Leave Tacos, Indian and Asian Foods Just Because You’re Low on Carbs. Instead, try these compatible keto forms to mimic the texture and even taste of your favorite bean dishes. Table of contents As you read in this article, legumes are not exactly keto-compatible. , fruits or seeds of a plant originating from the Fabaceae family.0003 The main difference between legumes and vegetables is their protein content, as legumes are a rich source of plant-based amino acids. Legumes are a summer crop. After planting, they mature in 55-60 days. Inside the main pod, the beans turn green to the ripe color you see in the store. You will find legumes in various cuisines around the world. Culturally, they have been used as a source of protein for many civilizations for thousands of years. How many carbohydrates are in legumes? Legumes are full of vitamins and minerals. For example, a cup of black beans contains: 1.1 mg 7% RDE Folic acid 256ug 64% RDR Hierro 3.6 mg 20% RDR Phosphor 241mg 34% RDE Zinc 1. 93 mg 20% R + D + I Magnesium 120mg 38% RDR However, if you look on their macronutrient profile, you will see a different picture ( 1 ): 032
protein	35%
Total Carbs	61%
Fiber	35%
Net Carbs	36

With 41 grams of total carbs and 13 grams of fiber, black beans provide a net carb count of 26 grams. Even if you split it into a half-cup serving, you still get 13 grams of net carbs.

For most people on a ketogenic diet, this is simply too much carbohydrate.

And black beans aren’t the only ones when it comes to high carbohydrate legumes. In fact, most legumes contain about the same amount of carbohydrates.