Most traditional beans, such as kidney, pinto, and chickpeas, contain a high amount of carbohydrates that can quickly disrupt ketosis. However, not all beans are off-limits for those who want to stick to their keto diet. By understanding the net carb content and practicing portion control, you can still enjoy certain types of beans. Net carbs are the total carbs minus the fiber, as fiber is not digested and does not affect blood sugar levels in the same way as other carbohydrates. This guide will help you navigate the bean aisle and identify the most suitable, lowest carb options.
The Best Keto-Friendly Beans
Green Beans
Green beans are arguably one of the most keto-friendly beans available. As a non-starchy vegetable, they have a very low net carb count, making them a safe and versatile addition to your meal plan. A single cup of fresh green beans typically contains just over 4 grams of net carbs, making it easy to fit into a daily carb allowance. They are a great source of vitamins C and K and work well as a side dish or mixed into salads.
Black Soybeans
Black soybeans are another exceptional choice for keto dieters and are often used as a substitute for higher-carb black beans in recipes like chili or refried beans. They are high in protein and fiber, helping to promote satiety. A half-cup serving of canned black soybeans typically contains as little as 1 gram of net carbs, making them an excellent option for staying within your carb limits.
Edamame
Edamame, or young soybeans, can be enjoyed in moderation on a ketogenic diet. Most commonly served steamed in their pods with a sprinkle of salt, they offer a good source of protein and fiber. A half-cup serving of shelled edamame contains approximately 4 grams of net carbs. This makes them a great snack option or a vibrant addition to salads.
Lupini Beans
Less common but highly keto-friendly are lupini beans. These beans are packed with fiber and protein and have an incredibly low net carb count. Some pickled versions contain virtually no net carbs per serving, making them a popular grab-and-go snack for those on keto. They have a waxy texture, similar to edamame, and can be found dried, brined, or canned.
Highest Carb Beans to Avoid
To stay in ketosis, it's crucial to be aware of which beans to avoid. The following beans are typically too high in carbohydrates to be included in a standard keto meal plan:
- Baked Beans: Often loaded with added sugar, baked beans are exceptionally high in carbs, with some varieties containing almost 38g of net carbs per cup.
- Chickpeas: While a staple for hummus, one cup of cooked chickpeas contains a staggering amount of carbs, with around 32g of net carbs.
- Pinto Beans: Often used in chili, a single cup of pinto beans can pack nearly 30g of net carbs.
- Kidney Beans: These popular beans are too carb-heavy for keto, with about 29g of net carbs per cup.
- Lentils: Despite being high in fiber, lentils contain a high number of total and net carbs, with one cup of cooked lentils having around 22g of net carbs.
Comparison of Bean Net Carb Counts
| Bean Type | Serving Size | Net Carbs (g) | Keto Friendly? |
|---|---|---|---|
| Black Soybeans | 1/2 cup | ~1 | Yes |
| Green Beans | 1 cup | ~4 | Yes |
| Edamame | 1/2 cup | ~4 | Yes (in moderation) |
| Lupini Beans | 1/2 cup | <6 | Yes |
| Lentils | 1/2 cup | ~11 | No (occasionally in small portions) |
| Pinto Beans | 1 cup | ~29 | No |
| Kidney Beans | 1 cup | ~29 | No |
| Chickpeas | 1 cup | ~32 | No |
Incorporating Beans into Your Keto Diet
To successfully include these low-carb beans in your diet, portion control is key. A small amount of black soybeans in a low-carb chili or a side of seasoned green beans can be a great way to add flavor, fiber, and nutrients without derailing your progress. Always check the nutritional information on packaged products, especially canned items, as net carb counts can vary by brand. For instance, a brand's black soybeans might have a slightly different count than another's. Utilizing beans as a flavor enhancer or textural element rather than the main component of a dish is a strategy that works well for many keto followers. For those on a very strict ketogenic plan, limiting or avoiding beans altogether may still be the safest bet.
Conclusion
For those on a ketogenic diet, not all beans are created equal when it comes to carbohydrate content. While most traditional varieties are too high in carbs for regular consumption, low-carb choices like green beans and black soybeans are excellent additions that provide fiber, protein, and other nutrients. By focusing on these specific types and practicing careful portion control, you can enjoy the benefits of beans while maintaining ketosis. Always prioritize your individual daily carb limit and choose the options that fit your specific dietary needs.
