Is green beans keto friendly? – Calories, Nutrition and Keto Recipes
Is green beans Keto-Friendly?
Yes, green beans are keto-friendly. They are low in carbohydrates which makes them a great food choice for those on the ketogenic diet. They also provide fiber, which is not only good for overall health but also helpful in maintaining satiety, which can be beneficial for those who are trying to lose weight.
Nutritional Facts About Green Beans
Green beans are a healthy and nutritious food, offering a host of vitamins, minerals, and other important nutrients.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 31 | 9 |
| Carbs | 7g | 2.5g |
| Sugar | 3.3g | 1.2g |
| Protein | 2g | 1g |
| Fat | 0.1g | 0.1g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a green bean pod is about 12 grams, making an ounce consist of approximately 2-3 green beans.
Additional Information About Green Beans
Aside from being low in carbs and calories, green beans are a good source of dietary fiber, vitamin A, vitamin C, and folate. They are also a good source of potassium, which is an important mineral for maintaining blood pressure levels.
Other Foods To Match With
Apart from being great on their own, green beans are commonly paired with other healthy foods such as almonds, garlic, and tomatoes in dishes because of their neutral flavor. This makes them a very versatile vegetable able to complement various cuisines. As well, their crunchiness provides a nice contrast to the textures of other foods like salmon or chicken.
8 Famous Keto-Friendly Dishes To Try
1. Keto Green Bean Casserole
This keto-friendly dish is delicious and flavorful. Made with green beans, heavy cream, and a variety of spices. The green beans, a low-carb vegetable, fit well within the keto diet, and the cream adds essential fats. Mushrooms and onions bring a depth of flavor.
2. Lemon Garlic Green Beans
Lemon Garlic Green Beans are simple, yet full of taste. The fresh lemon and garlic add a zing to the green beans. These vegetables are rich in fiber, contributing towards digestion and satiety, which can be important for keto dieters.
3. Keto Green Bean Fries
Keto Green Bean Fries puts a healthy twist on a comfort food favorite. The green beans are coated in almond flour and grated Parmesan then oven-baked, offering a delicious keto-friendly, gluten-free alternative to traditional fries.
4. Sautéed Green Beans with Bacon
Complete with the rich flavors of bacon and the crunch of green beans, this dish is hard to resist for keto followers. The high protein and fat content from bacon, along with the fiber from green beans, aligns well with keto diet requirements.
5. Green Beans Almondine
A classic French dish, Green Beans Almondine is a fantastic keto-friendly side. The crunchy almond slivers provide healthy fats and proteins, while the green beans offer valuable vitamins and fiber to the dish.
6. Keto Chicken Stir Fry with Green Beans
This Keto Chicken Stir Fry combines juicy chicken and crispy green beans, tossed in a savory sauce. Chicken for protein, healthy fats from the stir fry oil, and the low-carb green beans make it an excellent meal for a keto diet.
7. Keto Green Bean and Mushroom Skillet
Include this easy-to-make dish in your keto diet. It is full of healthy fats from the butter and provides a good amount of fiber from the green beans and mushrooms.
8. Keto Shrimp and Green Beans Foil Packets
Perfect for grilling season, these Keto Shrimp and Green Beans Foil Packets are a delicious and easy-to-clean-up meal. The shrimp offers lean protein, while the green beans add necessary fiber, making this a satisfying yet low-carb keto-friendly dish.
Are green beans keto friendly?
Yes, green beans are keto-friendly. They are low in carbs and high in fiber, making them a suitable vegetable for a ketogenic diet. A diet rich in foods with low net carbs, like green beans, can encourage the state of ketosis, where the body uses fat instead of carbohydrates for energy.
How many carbs are in green beans?
One cup of raw green beans contains about 10 grams of total carbohydrates. However, about 4 grams of this total is fiber, which doesn’t contribute to your total net carb count, as the body doesn’t digest fiber in the same way it processes sugars and starches. Taking into account fiber, the net carb count for one cup of green beans is approximately 6 grams.
How do green beans fit into a daily keto diet?
Vegetables, including green beans, are an important part of a well-rounded ketogenic diet as they provide necessary vitamins, minerals, and fiber. With just 6 grams of net carbs per serving, green beans can easily fit within the 20 to 50 grams of daily carbs most keto dieters aim for.
Can I eat green beans on a strict keto diet?
Yes, green beans are a low-carb vegetable that can be consumed on a strict ketogenic diet. It’s important to account for the carbs in green beans as part of your overall daily intake, but their high fiber content and low net carb count make them an excellent choice even for stricter low-carb plans.
What are some keto-friendly ways to prepare green beans?
There are numerous keto-friendly ways to prepare green beans. They can be steamed or roasted and topped with olive oil and a sprinkle of salt. You can also stir-fry them with fatty meats or toss them in a salad with high-fat dressings. Alternatively, you can pair them with full-fat cheeses and nuts for a more substantial keto-friendly meal. Just be sure to take into account the nutritional content of any added ingredients to ensure they align with your specific macronutrient goals.
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