Is green beans keto friendly? – Calories, Nutrition and Keto Recipes
Is Green Beans Keto-Friendly?
Yes, green beans are keto-friendly. Despite being a legume, which are typically high in carbs, green beans are low in carbs and can be included in a ketogenic diet. Keep in mind, the carb content can add up quickly if you are consuming large quantities. Therefore, it is important to consume within the limit of your daily net carbs to sustain ketosis.
Nutritional Facts About Green Beans
Green beans are known for being rich in vitamins A, C, and K, and also have healthy levels of folic acid and fiber. They contain several minerals including iron, calcium, and magnesium. Despite being a vegetable, green beans also provide a decent amount of protein.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 31 | 8.7 |
| Carbs | 7.1g | 2g |
| Sugar | 3.3g | 0.9g |
| Protein | 1.8g | 0.5g |
| Fat | 0.1g | 0.03g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a green bean pod is about 5 grams. However, green beans are often consumed in larger quantities, with a common serving size being 1 cup (about 100 grams).
Additional Information About Green Beans
Green beans offer a wealth of nutrients in addition to being low in carbohydrates. They are high in antioxidants and flavonoids, providing a variety of cardiovascular benefits, including decreased risk of heart disease and stroke. Despite their carbohydrate content, they are a low glycemic index food that can help manage blood sugar levels in individuals with diabetes.
Other Foods To Match With
Green beans pair well with several other foods due to their mild taste and satisfying crunch. They can be sauteed with garlic, paired with almonds, tossed in a salad with other keto-friendly vegetables, or served with fatty meats like rib-eye steak. Because they are low-carb and high in fiber, mixing green beans with higher fat foods can help you feel full, while simultaneously aiding in digestion.
8 Famous Keto-Friendly Dishes To Try
1. Keto Garlic Parmesan Green Beans
Garlic Parmesan Green Beans is an excellent keto-friendly dish. This dish requires minimum ingredients like fresh green beans, garlic, and parmesan cheese. Green beans provide a handful amount of net carbs that keep you within your keto diet boundaries, combined with nutrient-rich garlic and parmesan, it makes a tasty and healthy recipe option.
2. Keto Green Bean Casserole
Green Bean Casserole is a famous American holiday recipe. This keto version uses green beans, sour cream, onions, and cheese. Green beans are rich in fiber which helps in digestion and aids in maintaining low sugar levels. The additional keto-friendly ingredients fulfill the necessary fat requirements that align with the ketogenic diet.
3. Keto Sautéed Green Beans with Bacon
This keto-friendly recipe includes the nutrient-rich green beans and cravings fulfilling bacon. The low-carb profile of green beans combined with the fat-rich bacon makes this dish perfect for the keto diet. The added flavor from the bacon gives this simple dish a flavorful and satisfying twist.
4. Keto Green Beans Almondine
Keto Green Beans Almondine is a classic French recipe where green beans are sautéed with butter and topped with toasted almonds. This dish is packed with healthy fats from the butter and almonds, and the green beans provide the necessary fiber and vitamins, which makes it perfect for the keto diet.
5. Keto Green Bean and Mushroom Stir-fry
Green beans and mushrooms are sautéed together to form a perfect keto-friendly side dish. Green beans provide fiber and vitamins, while mushrooms add necessary protein. The dish is low in carbs while high in nutrients, it is a great addition to your keto meal plan.
6. Keto Green Beans with Pork Chops
This culinary delight includes juicy pork chops served with a side of green beans. The protein-rich pork chops and nutrient-dense green beans make this a balanced keto meal. The recipe uses minimal ingredients, but the flavors are robust and satisfying.
7. Keto Lemon Butter Green Beans
A delectable keto-friendly recipe, Lemon Butter Green Beans are cooked in butter and seasoned with lemon zest and pepper. The recipe is rich in healthy fats and low in carbs. The added lemon zest gives a refreshing and tangy twist to the nutritional green beans.
8. Keto Green Beans with Toasted Coconut
This delicious and unique recipe involves green beans topped with toasted coconut. The green beans provide the required fiber and vitamins, whereas the toasted coconut adds a contrast of flavor and texture. This low carb, high-fat dish can be a great meal for those following a ketogenic diet.
1. Are green beans keto-friendly?
Yes, green beans are keto-friendly. They are relatively low in carbohydrates, making them a good fit for a ketogenic diet. A cup of green beans has about 10 grams of total carbohydrates, 4 grams of which are dietary fiber. This gives green beans a net carb count of 6 grams, which is quite low making it compatible with a ketogenic lifestyle.
2. Can green beans be a part of every keto meal?
Even though green beans are low-carb and high-fiber, individuals on keto need to consider their daily carb limit. As a general rule, you want to limit your net carb intake to 20–50 grams per day on a keto diet. You may include green beans in all your meals as long as they don’t exceed your daily carb limit.
3. Are frozen or canned green beans as keto-friendly as fresh ones?
Yes, both canned and frozen green beans can be just as keto-friendly as fresh ones. The main thing to consider is added ingredients. Often, canned vegetables may contain added sugars, which would make them less keto-friendly. Ensure to read the nutritional information and ingredient list to confirm no extra carbs or sugars have been added.
4. How many green beans can you eat on a keto diet?
The number of green beans you can eat on a keto diet largely depends on your daily carb limit. As the net carbs of green beans are 6 grams per cup, you can adjust the quantity according to your remaining carb quota for the day. It is always recommended to measure your intake to avoid consuming too many carbs inadvertently.
5. Can I include green beans in my keto recipes?
Yes, green beans can be a great addition to many keto recipes due to their low carb content and high fiber content. They can be sautéed with garlic and butter for a simple side dish, or cooked with meats and other low-carb veggies in a stir-fry. Remember, seasoning can affect the nutrition makeup of the dish, therefore, opt for low-carb seasonings to keep the recipe keto-friendly.
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