What Kind of Beans Can You Have on the Keto Diet? A Comprehensive Guide

According to Healthline, a half-cup serving of green beans contains only 2 grams of net carbs, proving that some beans are indeed keto-friendly. Navigating the world of legumes on a low-carb eating plan requires knowing exactly what kind of beans can you have on the keto diet and in what quantities to stay in ketosis.

Quick Summary

While most traditional beans are too high in carbs for a ketogenic diet, certain low-carb varieties can be enjoyed in moderation. Focus on green beans, black soybeans, edamame, and lupini beans.

Key Points

• Low-Carb Options: Focus on green beans, black soybeans, edamame, and lupini beans for low-carb legume choices on a keto diet.

• High-Carb Beans: Avoid most common beans like kidney, pinto, and chickpeas due to their high net carb counts, which can disrupt ketosis.

• Net Carbs Matter: Remember that net carbs are total carbs minus fiber. Prioritize beans with high fiber to keep net carb counts low.

• Portion Control is Crucial: Even keto-friendly beans must be eaten in moderation to prevent exceeding your daily carbohydrate limits.

• Check Labels: Always verify the net carb content on packaged products, as it can vary by brand and preparation.

• Safe Soy Consumption: When properly cooked, soy-based beans like black soybeans are a safe, low-carb alternative, despite some unsubstantiated hormone concerns.

• Consider Alternatives: Use mushrooms, eggplant, or ground meat as excellent low-carb substitutes for beans in many recipes.

Most people assume all beans are off the menu for a ketogenic diet due to their high carbohydrate content. While this is true for common varieties like black beans and kidney beans, a few select types are low enough in net carbs to fit into a keto meal plan. Success on a keto diet hinges on limiting net carbs to induce ketosis, typically between 20 and 50 grams per day. Incorporating small portions of the right kind of beans can add valuable fiber, protein, and nutrients without derailing your progress. The key is careful selection and moderation.

Low-Carb Beans to Enjoy on Keto

Green Beans (Snap Beans)

Green beans are arguably the most keto-friendly option, often treated more like a non-starchy vegetable than a traditional legume.

• Net Carbs: Approximately 2 grams per 1/2-cup serving.
• Uses: Excellent as a side dish, in casseroles, stir-fries, or steamed and tossed with garlic and butter. They can also be a crisp addition to salads.

Black Soybeans

These are a fantastic low-carb alternative to traditional black beans and can be used in many of the same recipes.

• Net Carbs: Approximately 2 grams per 1/2-cup serving, though amounts can vary by brand and preparation. Always check the nutrition label.
• Uses: Perfect for keto-friendly chili, soups, bean dips, or 'refried beans'.

Edamame (Green Soybeans)

Commonly served as a snack or appetizer, edamame are immature soybeans that provide a good source of protein and fiber.

• Net Carbs: Approximately 4 grams per 1/2-cup shelled serving.
• Uses: Enjoy them steamed with a sprinkle of salt, added to salads, or blended into a dip.

Lupini Beans

Less common in mainstream grocery stores, lupini beans are exceptionally low in carbs, especially when pickled.

• Net Carbs: Some products boast very low to zero net carbs per serving.
• Uses: Snack on pickled lupini beans or use lupin flour in keto baking for a low-carb boost.

High-Carb Beans to Avoid on Keto

Most common beans are too high in net carbs to be easily included in a standard keto diet. A small portion might be technically possible but would use up a significant portion of your daily carb allowance.

• Black Beans: With around 12 grams of net carbs per 1/2 cup, they are generally avoided.
• Kidney Beans: At approximately 13 grams of net carbs per 1/2 cup, they are not keto-friendly.
• Chickpeas: With around 17 grams of net carbs per 1/2 cup, they are best avoided.
• Pinto Beans: These have about 15 grams of net carbs per 1/2 cup.
• Lentils: While high in fiber, they still contain about 11 grams of net carbs per 1/2 cup.

Keto-Friendly vs. High-Carb Beans: A Comparison

Feature	Keto-Friendly Beans (e.g., Green Beans)	High-Carb Beans (e.g., Black Beans)
Net Carbs (per 1/2 cup)	Very low (approx. 2-4g)	Very high (approx. 12-17g)
Diet Compatibility	Easy to fit into standard daily keto carb limits	Can quickly exceed daily keto carb limits
Primary Function	Can be a main vegetable component or side dish	Best used as a very small garnish, if at all
Typical Uses	Stir-fries, side dishes, salads, snacking	Used in chili, soups, Mexican dishes (high carbs)
Portion Size	Larger portions are acceptable within moderation	Strict portion control required for minimal intake

Important Considerations for Including Beans in Keto

Portion Control is Key

Even with low-carb beans, portion control is paramount to staying in ketosis. While a cup of green beans is likely fine, an entire bag might push your daily carb count too high. Start with small amounts and monitor how your body reacts.

Read the Labels

Always check the nutrition labels for canned or pre-packaged beans. Some products, especially canned black soybeans, can have different carb counts depending on the brand and preparation. Also, be wary of added sugars or starches in canned varieties like baked beans, which are a major keto no-go.

Addressing Concerns About Soy and Lectins

• Soy and Hormones: Some people express concerns about soy's effect on hormones, but research has not drawn any firm conclusions. For most, black soybeans are a low-carb alternative worth exploring, but if you have personal reservations, other options like green beans or lupini beans are available.
• Lectins: Lectins are proteins found in many plants, including beans, which some claim are harmful. However, cooking beans thoroughly, especially methods like boiling or pressure cooking, destroys the majority of lectins, making them safe for consumption.

Keto-Friendly Alternatives to Beans

If you prefer to avoid beans altogether or want more variety, several other foods can replicate the texture and bulk of beans in recipes.

• Mushrooms: Sliced mushrooms can mimic the texture of beans in chili or soups.
• Eggplant: Diced eggplant can be a robust, low-carb addition to many dishes.
• Avocado: Creamy avocado can replace the thick texture of refried beans in certain recipes.
• Ground Meat: For dishes like chili, extra ground meat is an excellent, protein-rich bean substitute.

How to Incorporate Keto-Friendly Beans

Adding low-carb beans to your diet can be delicious and simple. Consider these ideas:

• Keto Chili: Use canned black soybeans instead of kidney or black beans for a hearty, low-carb chili.
• Garlicky Green Beans: Sauté fresh green beans with garlic, butter, and a sprinkle of parmesan for a quick and flavorful side dish.
• Edamame Salad: Toss steamed, shelled edamame with your favorite keto-friendly vegetables and a vinaigrette for a protein-packed salad.
• Lupini Bean Snack: Grab a jar of pickled lupini beans for a convenient, flavorful snack on the go.

Conclusion

While the keto diet's strict carb limits mean most traditional beans are off the table, it doesn't mean you must give them up entirely. By focusing on low-carb varieties like green beans, black soybeans, edamame, and lupini beans, you can enjoy the nutritional benefits of legumes in moderation. Remember to always monitor portion sizes and check nutrition labels to stay within your daily carb goals. Whether used as a simple side dish or a clever substitute in complex recipes, these keto-friendly beans offer a delicious and healthy way to add variety to your low-carb lifestyle. For more information on keto nutrition, consult a resource like Healthline's guide on the topic.

How to Cook Black Soybeans

Using a Pressure Cooker

1. Soak dried black soybeans in water overnight to soften.
2. Drain and rinse the beans, then add them to the pressure cooker with fresh water.
3. Cook on high pressure for about 20 minutes, followed by a natural release.

Using Canned Beans

1. For convenience, use canned black soybeans, ensuring they are free of added starches or sugars.
2. Rinse the beans well to remove excess sodium.
3. Incorporate them directly into soups, chilis, or refried bean recipes.

Frequently Asked Questions

Can I have any kind of beans on the keto diet?

No, most traditional beans like black beans, kidney beans, and chickpeas are too high in carbs for a standard ketogenic diet. Only specific low-carb varieties like green beans and black soybeans can be enjoyed in moderation.

Are green beans really keto-friendly?

Yes, green beans are very keto-friendly. They contain only about 2 grams of net carbs per half-cup serving, making them a safe and nutritious option.

What are black soybeans and how are they different from regular black beans?

Black soybeans are a low-carb alternative to traditional black beans. They have a significantly lower net carb count, making them suitable for keto, while regular black beans are too high in carbs.

Can I eat edamame on a keto diet?

Yes, edamame can be consumed on a keto diet in moderation. With approximately 4 grams of net carbs per half-cup shelled serving, it's a good source of protein and can fit within daily carb limits.

What is the net carb count for lupini beans?

Lupini beans are known for their very low carb count, especially in prepared or pickled forms. Some products are even advertised with zero net carbs, making them an excellent keto snack option.

What should I use instead of beans in chili for a keto diet?

You can use cooked black soybeans as a direct, low-carb replacement for beans in chili. Alternatively, add extra ground meat, mushrooms, or diced eggplant for a bean-free version.

Is it safe to eat soy on a keto diet?

For most people, soy is safe to consume. While some concerns about soy and hormones exist, they are not supported by conclusive evidence. When cooked properly, soy-based beans like edamame and black soybeans are nutritious keto options.

Why do some sources show different net carb counts for black soybeans?

Net carb counts for black soybeans can vary between brands and preparation methods. Always check the specific nutrition label of the product you are purchasing, as illustrated by differing reports on various canned products.