Are Beans Paleo or Keto? An In-Depth Nutritional Comparison

November 4, 2025 •

4 min read

While globally recognized for their fiber, protein, and nutrients, legumes like beans present a dietary conundrum for those following restrictive eating plans. So, the central question remains: Are beans paleo or keto? For the vast majority of varieties, the answer is a resounding no, but the reasons differ significantly between the two diets.

Quick Summary

Most types of beans are excluded from the paleo diet due to being a post-agricultural food and containing specific compounds. The high net carbohydrate content in common beans prevents their inclusion in a standard ketogenic diet, though some low-carb exceptions exist.

Key Points

Paleo Excludes Legumes: Beans are not paleo because they were not a part of the ancestral diet and contain compounds called antinutrients like lectins and phytic acid.
Keto Limits Carbs: The high net carbohydrate count in most common beans makes them unsuitable for a standard ketogenic diet, which restricts carb intake to a low daily limit.
Low-Carb Keto Exceptions: Certain beans, such as green beans and black soybeans, are low enough in net carbs to be included in small, controlled portions on a keto diet.
Nutrient Content Disagreement: While beans are nutritious, paleo advocates focus on antinutrients, while mainstream nutrition acknowledges benefits like fiber and protein, highlighting a key difference in perspective.
Available Alternatives: For both diets, many substitutes can mimic the texture and bulk of beans in recipes, including chopped vegetables, mushrooms, nuts, and seeds.
Check Labels for Additives: Dieters should be cautious of canned and processed bean products, as they often contain added sugars and other non-compliant ingredients.

Understanding the Paleo Stance on Beans

For followers of the paleo diet, the exclusion of beans and other legumes is a fundamental principle. The philosophy is based on mimicking the diet of early humans from the Paleolithic era, a period predating the agricultural revolution. Since legumes were not widely consumed during this time, they are deemed inappropriate for the modern paleo lifestyle.

The "Antinutrient" Argument

Beyond their historical context, paleo proponents cite the presence of "antinutrients" in beans as a primary reason for their removal from the diet. The two most commonly mentioned are:

Lectins: These proteins bind to cell membranes and can cause digestive distress and inflammation in sensitive individuals. While proper soaking and cooking can significantly reduce lectin content, strict paleo followers still avoid them.
Phytic Acid: This compound, also found in grains and nuts, can bind to minerals like zinc, iron, and calcium, potentially inhibiting their absorption. Advocates argue that this compromises the nutritional value of an otherwise healthy food.

Many nutrition experts challenge these concerns, noting that these compounds are also found in acceptable paleo foods and that the overall benefits of beans often outweigh the potential downsides for most people. However, the rules of the diet are clear: traditional beans and legumes are not allowed.

The Keto Carb Conundrum with Beans

The ketogenic diet's primary goal is to shift the body into a state of ketosis by severely restricting carbohydrate intake. For most people, this means limiting net carbs (total carbs minus fiber) to 20-50 grams per day. This tight restriction makes incorporating most beans challenging, as their carbohydrate count is surprisingly high.

Net Carb Count in Common Beans

To illustrate the issue, consider the net carbs in a half-cup serving of cooked beans:

Kidney Beans: ~13g net carbs
Pinto Beans: ~15g net carbs
Black Beans: ~12g net carbs
Chickpeas: ~18g net carbs

As seen above, just a half-cup serving of these popular varieties can consume a significant portion of, or even exceed, a daily carb allowance for many keto dieters. This makes them an unsustainable staple for maintaining ketosis.

Are There Any Keto-Friendly Beans?

Yes, but with crucial caveats. Some beans are significantly lower in net carbs and can be included in moderation. The two main exceptions are:

Green Beans: A cup of green beans contains only about 4 grams of net carbs. While technically a pod, their low-carb profile makes them a suitable vegetable on the keto diet.
Black Soybeans: These are an excellent keto-friendly option, with only around 2 grams of net carbs per half-cup serving. They offer a similar texture to traditional black beans and are a great substitute in many recipes.

Alternatives for Bean Lovers on Strict Diets

If a recipe calls for beans and you're on a diet where they're excluded, several substitutes can provide similar flavor, texture, and bulk without compromising your dietary goals.

For Chili and Stews: Finely chopped cauliflower florets, mushrooms, or ground meat can mimic the chunky texture of beans.
For Refried Beans: A popular keto hack is to create beanless refried beans using zucchini, onion, and spices.
For Salads and Bowls: Nuts and seeds, like toasted walnuts or pumpkin seeds, can add a satisfying crunch and a boost of healthy fats.
For Hummus: Creamy dips can be made from roasted eggplant, cauliflower, or avocado instead of chickpeas.

The Verdict: A Comparative Table


Feature	Paleo Diet	Keto Diet	Verdict on Beans
Core Principle	Eat like hunter-gatherer ancestors.	Shift metabolism to burn fat for fuel by restricting carbs.	Both exclude most traditional beans, but for different reasons.
Carbohydrates	Doesn't limit carbs but avoids high-carb legumes and grains.	Severely restricts daily net carbs (20-50g).	Most beans are too high in carbs for strict keto.
Antinutrients	Avoids lectins and phytic acid due to historical and health concerns.	Not a primary focus, but can be a concern for some.	The antinutrient argument is specific to paleo.
Allowed Beans	No traditional beans or legumes allowed.	Green beans and black soybeans are acceptable in moderation.	Keto has specific low-carb exceptions, while paleo is a blanket ban.
Substitutes	Emphasis on vegetables, nuts, seeds, and lean meats.	Focuses on low-carb vegetables, meats, and high-fat options.	Alternatives are readily available for both diets.

Conclusion: Are beans paleo or keto?

The short answer is that most beans are neither paleo nor keto-friendly. For the paleo diet, the ban on legumes is absolute, rooted in the historical and "antinutrient" philosophy. For the keto diet, the issue is macronutrient composition; the high net carb count of most beans makes them incompatible with the diet's carbohydrate restrictions. However, keto dieters have some low-carb exceptions like green beans and black soybeans that can be enjoyed in moderation. Ultimately, for those following these specific dietary guidelines, beans must be carefully considered or replaced with appropriate alternatives to stay on track.

Health Benefits of Beans | Health.com is a good starting point for exploring why some people praise beans for their nutritional value.

Frequently Asked Questions

Legumes are excluded from the paleo diet based on the premise of eating like ancient hunter-gatherers, who did not consume them. Additionally, paleo proponents argue that legumes contain antinutrients like lectins and phytic acid, which can cause digestive issues and inhibit mineral absorption.

The most keto-friendly beans are green beans and black soybeans. Green beans contain only 4 grams of net carbs per cup, while black soybeans have just 2 grams per half-cup serving.

For low-carb chili, you can substitute beans with finely chopped cauliflower, mushrooms, or extra ground meat. There are also recipes for 'beanless' refried beans using ingredients like zucchini.

No, a standard ketogenic diet does not allow for chickpeas. A single cup of cooked chickpeas can have over 30 grams of net carbs, which is well over most daily carb limits for ketosis.

Yes, black soybeans are a suitable option for the keto diet in moderation. They are significantly lower in net carbs than regular black beans, with only about 2 grams per half-cup serving.

The scientific community holds differing views on the impact of antinutrients like lectins and phytic acid. While they can inhibit some nutrient absorption, many experts believe the benefits of consuming beans outweigh the risks, especially when they are properly prepared.

On a standard keto diet, common beans are generally not consumed due to their high carb load. However, if following a cyclical ketogenic diet (CKD), higher-carb foods like beans might be included on carb-up days.