If you’re following a keto diet, you know that it’s all about cutting down on carbs. The goal of a ketogenic diet is to get your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This means you need to keep your daily carb intake very low, typically between 20 to 50 grams. In this blog, we will explore the different types of beans and see which beans are keto-friendly, including black beans, French beans, kidney beans, mung beans, and bean sprouts. Let’s dive into the details and find out!
But what about beans? Beans are a staple in many diets around the world because they are high in protein, fiber, and other nutrients. However, they also contain carbohydrates, which raises the question: are beans keto-friendly?
Table of Contents
- Understanding the Keto Diet
- Carbohydrates in Beans
- Which Beans Are Keto-Friendly?
- Are Black Beans Keto-Friendly?
- Are French Beans Keto-Friendly?
- Are Kidney Beans Keto-Friendly?
- Are Mung Beans Keto-Friendly?
- Are Bean Sprouts Keto-Friendly?
- Alternatives to Beans on a Keto Diet
- Final Thoughts: Are Beans Keto-Friendly?
Understanding the Keto Diet
Before we explore whether beans are keto-friendly, let’s quickly review what the keto diet is.
A keto diet is a low-carb, high-fat diet. When you restrict carbs to a very low level (typically under 50 grams per day), your body enters a state called ketosis. In ketosis, your body switches from using glucose (from carbohydrates) as its primary fuel source to using fats.
The macronutrient breakdown of a typical keto diet looks like this:
- 70-75% fat
- 20-25% protein
- 5-10% carbohydrates
Because the diet is very low in carbs, foods that are rich in carbohydrates, like bread, pasta, and even some vegetables, are limited or avoided altogether.
Carbohydrates in Beans
Beans are known for being an excellent source of plant-based protein, fiber, and various vitamins and minerals. However, beans also contain carbohydrates.
Carbohydrates come in different forms:
- Fiber: This is the indigestible part of carbohydrates that doesn’t impact blood sugar.
- Net Carbs: These are the total carbs minus fiber. This is what most keto dieters focus on because net carbs affect your body’s blood sugar levels and ketosis.
Beans typically contain a higher amount of carbs, which can make them tricky for those following a strict keto diet.
Which Beans Are Keto-Friendly?
Not all beans are created equal when it comes to carb content. Some beans are lower in net carbs than others, which makes them more suitable for a keto diet.
Let’s take a closer look at specific types of beans and find out if they fit into your keto lifestyle.
Are Black Beans Keto-Friendly?
Black beans are a favorite in many cuisines, especially in Latin American dishes. They’re packed with fiber and protein, making them a nutritious option. But what about the carbs?
- Carbs in Black Beans: Black beans contain approximately 24 grams of carbohydrates per half-cup serving. Of these, around 7 grams are fiber, leaving you with about 17 grams of net carbs.
Because a keto diet allows only 20-50 grams of net carbs per day, eating black beans would take up a significant portion of your daily carb allowance. This makes black beans not ideal for a strict keto diet.
Alternative: If you love the taste of black beans but want a keto-friendly option, try using black soybeans. Black soybeans have a much lower carb content and are considered keto-friendly.
Are French Beans Keto-Friendly?
French beans (also known as green beans or string beans) are much lower in carbs compared to other beans.
- Carbs in French Beans: A one-cup serving of French beans contains only about 4 grams of net carbs, making them a fantastic option for those on a keto diet.
French beans can be enjoyed in many ways on a keto diet. You can roast them, sauté them, or steam them for a delicious low-carb side dish. Because they are low in carbs and high in fiber, French beans are keto-friendly and can easily be included in your daily meal plan.
Are Kidney Beans Keto-Friendly?
Kidney beans are another popular type of bean that is commonly used in chili, soups, and stews. However, they are quite high in carbohydrates.
- Carbs in Kidney Beans: A half-cup serving of kidney beans contains around 20 grams of carbohydrates, with 7 grams of fiber. This leaves you with about 13 grams of net carbs.
While kidney beans are rich in protein and fiber, they are too high in carbs to fit into a strict keto diet. If you’re trying to stay under 20-50 grams of carbs per day, kidney beans are not keto-friendly.
Are Mung Beans Keto-Friendly?
Mung beans are small, green beans that are often used in Asian dishes and are known for their health benefits. However, their carb content may not fit well into a keto diet.
- Carbs in Mung Beans: A half-cup serving of cooked mung beans contains about 20 grams of carbohydrates, with 8 grams of fiber. This leaves you with around 12 grams of net carbs.
While mung beans are a great source of protein and fiber, their carb content is relatively high, making mung beans not ideal for a strict keto diet. However, they may be included in small amounts in a more lenient, moderate-carb diet.
Are Bean Sprouts Keto-Friendly?
Bean sprouts are a type of young shoot that grows from various types of beans, including mung beans. These sprouts are often used in salads, stir-fries, and soups. Luckily, they are much lower in carbs than fully mature beans.
- Carbs in Bean Sprouts: A one-cup serving of bean sprouts contains about 6 grams of carbohydrates, with 2 grams of fiber. This leaves you with around 4 grams of net carbs.
Because of their low carb content, bean sprouts are keto-friendly and can be enjoyed on a ketogenic diet. They add crunch and texture to dishes without the worry of exceeding your carb limit.
YOU MAY ASLO LIKE: What is the Fibre First Diet?
Comparison of beans Nutritional Values
Here’s a table comparing the nutritional values of various beans, particularly focusing on carbs, fiber, and net carbs, which are crucial for determining whether they are keto-friendly:
| Type of Bean | Serving Size (1/2 cup, cooked) | Total Carbs | Fiber | Net Carbs | Protein | Calories |
|---|---|---|---|---|---|---|
| Black Beans | 1/2 cup | 24g | 7g | 17g | 8g | 114 kcal |
| Kidney Beans | 1/2 cup | 20g | 7g | 13g | 7g | 110 kcal |
| Mung Beans | 1/2 cup | 20g | 8g | 12g | 7g | 105 kcal |
| French Beans | 1 cup | 8g | 4g | 4g | 2g | 31 kcal |
| Bean Sprouts | 1 cup | 6g | 2g | 4g | 3g | 31 kcal |
| Black Soybeans | 1/2 cup | 8g | 7g | 1g | 11g | 120 kcal |
| Green Lentils | 1/2 cup | 20g | 9g | 11g | 9g | 115 kcal |
Key Points:
- Net Carbs = Total Carbs – Fiber
- Black beans, kidney beans, and mung beans are relatively high in net carbs, making them less suitable for a strict keto diet.
- French beans (green beans) and bean sprouts are much lower in net carbs and are better options for keto dieters.
- Black soybeans have a very low net carb count, making them an excellent bean option for keto.
This table will help you make informed decisions about which beans you can include in your keto meal plan!
Alternatives to Beans on a Keto Diet
If you love beans but are following a keto diet, there are some great low-carb alternatives you can use in your meals:
- Black Soybeans: As mentioned earlier, black soybeans are much lower in carbs than regular black beans. They contain about 1-2 grams of net carbs per half-cup serving, making them a good option for keto.
- Zucchini: Zucchini can be spiralized or cubed and used in dishes where beans would typically go. It’s very low in carbs and high in fiber.
- Cauliflower: Cauliflower is another low-carb vegetable that can be used in place of beans. You can mash it, rice it, or even roast it for a variety of textures and flavors.
- Mushrooms: Mushrooms have a meaty texture and can be a great low-carb substitute in dishes that call for beans.
Final Thoughts: Are Beans Keto-Friendly?
So, are beans keto-friendly? The answer depends on the type of bean.
- Black beans, kidney beans, and mung beans are all relatively high in carbohydrates and are not considered suitable for a strict keto diet. These beans can easily push you over your daily carb limit.
- French beans (green beans) and bean sprouts are much lower in carbs and can be enjoyed on a keto diet without worrying about your carb intake.
If you’re craving beans on a keto diet, make sure to opt for low-carb varieties or try alternatives like black soybeans or low-carb vegetables. Remember, the key to success on keto is keeping your carb intake low, so choose wisely and always check the nutritional information.