Understanding Net Carbs in Beans
For keto dieters, understanding the concept of net carbs is crucial. Net carbs are calculated by subtracting the fiber and sugar alcohols from the total carbohydrates. Because fiber is indigestible, it doesn't impact blood sugar levels in the same way as other carbohydrates. Beans, in general, are a great source of dietary fiber, but their total carb count varies significantly by type. When selecting a keto-friendly bean, the goal is to find one with a low net carb count to avoid exceeding your daily limit of typically 20–50 grams.
The top keto-friendly bean options
- Black Soybeans: Often considered the champion of keto-friendly beans, black soybeans are notably lower in net carbs than regular black beans. A half-cup serving of canned black soybeans contains approximately 1 gram of net carbs, making them a fantastic substitute for traditional beans in recipes like chili, soups, or refried beans. They are also high in protein and healthy fats.
- Green Beans: Green beans, which are botanically legumes but treated culinarily as vegetables, are another excellent choice. One cup of green beans contains only about 4.3 grams of net carbs, leaving plenty of room in your daily carb budget. They are also a good source of vitamins C and K, as well as folate.
- Lupini Beans: Though less common, lupini beans are pickled and offer virtually no net carbs, according to some experts. They can be enjoyed as a snack or added to salads for extra protein and texture.
- Edamame: Shelled edamame is a moderate option for those with a slightly higher carb allowance. A half-cup serving contains around 4.5 grams of net carbs.
Beans to avoid on a keto diet
To maintain ketosis, it is essential to avoid beans with high net carb counts. The following are generally off-limits for a strict ketogenic diet, but may be possible on a cyclical or targeted keto diet during carb re-feed days.
- Kidney Beans: A half-cup of cooked kidney beans contains around 12 grams of net carbs, a significant portion of a typical keto daily limit.
- Pinto Beans: Just one cup of pinto beans can have nearly 30 grams of net carbs, which is enough to knock most people out of ketosis.
- Chickpeas (Garbanzo Beans): As the base for hummus and a popular salad topper, chickpeas are notoriously high in carbs. A half-cup serving of cooked chickpeas has over 13 grams of net carbs.
- Lentils: Despite their nutritional benefits, lentils pack a punch with about 24 grams of net carbs per cooked cup, making them unsuitable for most keto meal plans.
- Baked Beans: Often loaded with sugar, baked beans have an extremely high carb content and should be avoided.
How to prepare keto-friendly beans
Preparing your keto-friendly beans can be simple and delicious. For green beans, roasting is a popular method that enhances flavor and texture. Try tossing them with olive oil, garlic, and sea salt, then roasting until tender-crisp. Adding parmesan cheese can create a rich, cheesy side dish. Black soybeans can be used as a direct replacement for high-carb beans in many recipes. For example, use them in chili instead of kidney or black beans for a low-carb alternative. They can also be mashed to create a refried bean substitute.
Comparison of net carbs in common bean varieties
| Bean Type | Serving Size | Total Carbs (g) | Fiber (g) | Net Carbs (g) | Keto-Friendly? |
|---|---|---|---|---|---|
| Black Soybeans | ½ cup canned | ~8 | ~7 | ~1 | Yes (Best) |
| Green Beans | 1 cup cooked | ~7 | ~2.7 | ~4.3 | Yes (Excellent) |
| Lupini Beans | ¼ cup | Negligible | Varies | Near 0 | Yes (Excellent) |
| Edamame (shelled) | ½ cup boiled | ~8.9 | ~2.2 | ~6.7 | Yes (Moderate) |
| Kidney Beans | ½ cup cooked | ~18 | ~6 | ~12 | No |
| Chickpeas | ½ cup cooked | ~20 | ~7 | ~13 | No |
| Lentils | 1 cup cooked | ~36 | ~14 | ~22 | No |
| Pinto Beans | 1 cup cooked | ~45 | Varies | ~29.4 | No |
Tips for incorporating keto-friendly beans
- Use as a filler: Black soybeans or edamame can be added to salads and stir-fries to add bulk and protein without a high carb load.
- Make dips: Use black soybeans or pureed lupini beans as a base for a hummus-like dip. Look for recipes that use keto-friendly alternatives, like nut butter and chia seeds, for a creamy, low-carb dip.
- Spice up your sides: Roasted green beans are a quick and flavorful side dish. Experiment with different seasonings, from garlic and parmesan to a spicy cayenne pepper rub.
- Plan ahead: When adding any type of bean, even low-carb ones, measure your portion sizes and track your macros to ensure you stay within your daily limits.
Conclusion
While many people on a ketogenic diet believe all beans are off-limits, there are a few notable exceptions. For those who enjoy the nutritional benefits and versatility of legumes, knowing what beans are good for keto diet—specifically black soybeans, green beans, and lupini beans—provides valuable options. With careful portion control and preparation, these low-carb varieties can add protein, fiber, and flavor to a ketogenic meal plan without derailing your diet. By avoiding high-carb options like chickpeas and pinto beans and focusing on these keto-friendly selections, you can successfully incorporate legumes into your low-carb lifestyle. For more information on the keto diet, you can refer to resources from organizations like the Harvard T.H. Chan School of Public Health, which has compiled research on ketogenic diet for weight loss and more.
