Are what beans keto friendly? – Calories, Nutrition and Keto Recipes

Are what beans Keto-Friendly?

The ketogenic or “keto” diet is a low-carb, moderate-protein, and high-fat diet that is known for helping people lose weight more efficiently. In a typical keto diet, beans are typically avoided because of their high carb content.

However, some types of beans, such as green beans or black soybeans, can be included in a keto diet in moderate amounts because they have fewer carbs than other types. Green bean, for example, contain only 7 grams of carbs per 100 grams serving, which is significantly lower than other types of beans.

It’s essential to remember that everyone’s macro needs are different, so while some might be able to incorporate small amounts of beans and stay in ketosis, others might not. It’s a good idea to monitor your ketone levels to know how certain foods affect your state of ketosis.

Nutritional Facts About what beans

Beans are an excellent source of protein and dietary fiber. They’re also high in various vitamins and minerals, such as B vitamins, calcium, potassium, and iron. Different types of beans have varying nutritional profiles, but most are low in fat and free of saturated fat and cholesterol.

Calories, Carbs, Proteins and Fats

What is the Average Weight?

The average weight of a bean can vary significantly based on the type of bean. For example, a pinto bean, on average, weighs about 0.375 grams. A kidney bean, on the other hand, weighs an average of 0.5 grams.

Additional Information About what beans

Beans, in general, can be an excellent addition to a balanced diet because they’re nutrient-dense, offering a wealth of vitamins, minerals, and antioxidants. Specifically, they are a good source of linoleic acid, which is a heart-healthy omega-6 fatty acid. Some types of beans, such as black beans or kidney beans, are also good sources of anthocyanins, which are antioxidants that help protect cells from damage.

Other Foods To Match With

Beans can be paired with a wide variety of foods because they are so versatile. They can be added to stir-fries, salads, soups, and stews. They’re traditionally paired with rice in many cultures, but for those on a keto diet, they can be paired with other low-carb vegetables like zucchini, cauliflower or bell peppers. Beans also pair well with lean sources of protein, like chicken or tofu.

8 Famous Keto-Friendly Dishes To Try

1. Black Soybean Taco Soup

Black soybeans are the perfect keto bean substitute due to their low net carb count, rich protein content, and high fiber. The Black Soybean Taco Soup is a hearty and satisfying dish in which ground beef, spices, and black soybeans are the main ingredients. It delivers the flavors of a taco in a comforting soup, making it an excellent recipe for keto dieters.

2. Black Soybean Chili

This Black Soybean Chili implements black soybeans instead of high-carb beans traditionally used in chili. This dish, full of ground beef, tomatoes, and plenty of spices, provides comforting, deep, and spicy flavors with being a great keto-friendly option due to the black soybeans.

3. Edamame Hummus

Edamame is another legume that’s keto-friendly when eaten in moderation. The Edamame Hummus combines these green soybeans with tahini, olive oil, and lemon to make a refreshing dip. It’s a perfect snack and a great substitute for chickpeas that are high in carbs.

4. Lupini Bean Salad

Lupini beans are incredibly low in net carbs and high in protein. In the Lupini Bean Salad recipe, these nutritious beans are combined with cherry tomatoes, cucumber, and feta, making a refreshing and light meal that is great for the keto diet.

5. Black Soybean Pasta

Black Soybean Pasta is a unique and creative way to incorporate these low-carb beans into your diet. Made with black soybeans and a variety of savory Italian ingredients like garlic, tomatoes, and basil, this dish is a tasty, nutrient-packed pasta alternative for those on a keto regimen.

6. Pinto Bean Substitute Cauliflower Hummus

While traditional pinto beans aren’t keto-friendly, this recipe swaps them for cauliflower, resulting in a low-carb, high-fat cauliflower hummus. Combined with tahini, garlic, and lemon juice, it delivers the satisfying creamy texture of the traditional bean dip.

7. Lima Bean Substitute Avocado Salad

Lima beans aren’t quite keto-friendly due to their higher carb content. However, swapped with avocados, they offer nutritious fats and ample fiber, creating a magnificent creamy Avocado Salad. With added cucumber and cherry tomatoes, this is a refreshing, filling, and keto-friendly meal.

8. Black Bean Substitute Zucchini Enchilada Roll-ups

Though delicious, black beans aren’t suited to a keto diet. Replacing black beans with strips of zucchini layered with cheese and a rich enchilada sauce, this recipe creates a delectable, low-carb Zucchini Enchilada Roll-ups dish, perfect for those adhering to a ketogenic eating plan.

Frequently Asked Questions about what beans and Keto

Are beans keto-friendly?

Generally, most beans are high in carbohydrates and are not considered keto-friendly. The standard ketogenic diet recommends that you keep your intake of carbohydrates very low (around 5-10% of total calories), which is typically less than 50 grams of carbs per day. Most beans can easily exceed this limit.

Are there certain types of beans that are more suitable for a ketogenic diet than others?

Yes, there are some beans that are lower in carbs than others, making them slightly more suitable for a ketogenic diet. Black soybeans are one of those options, as they are low in net carbs (which are total carbs minus fiber) compared to other beans. While a 1/2-cup serving of most beans contains around 15-20 grams of net carbs, the same serving size of black soybeans contains only about 1 gram of net carbs. Green beans, wax beans, and other types of string beans are also lower in carbs and could fit into a ketogenic diet in moderate quantities.

Are there alternatives to beans that are more keto-friendly?

Yes, there are numerous alternatives to beans that are much more keto-friendly. Non-starchy vegetables, like leafy greens, broccoli, zucchini, peppers, and cauliflower, are great options as they are high in fiber but low in net carbs. Seeds and nuts, like chia seeds, flax seeds, almonds, and walnuts, are also good sources of fiber and healthy fats, but have fewer carbs than beans.

Can I eat chickpeas on a keto diet?

Chickpeas, also known as garbanzo beans, are relatively high in carbs and are typically not recommended for a ketogenic diet. A 1/2-cup serving of chickpeas contains around 22.5 grams of net carbs, which is almost half of the daily carb limit on a standard ketogenic diet.

What about lentils, are they keto-friendly?

Like beans and chickpeas, lentils are also high in carbohydrates and not usually recommended for a keto diet. A 1/2-cup serving of cooked lentils contains almost 20 grams of net carbs, making it challenging to fit into the strict carb limit of a ketogenic diet.

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