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

Are kidney beans Keto-Friendly?

Kidney beans are not considered Keto-friendly. This is because they are high in carbohydrates, and a diet that promotes ketosis typically requires you to limit your carb intake. The ketogenic diet usually includes foods that are high in fats and protein but low in carbs, and kidney beans do not fit this profile.

Nutritional Facts About kidney beans

Kidney beans are high in several nutrients, including fiber, protein, and vitamins. They are also an excellent source of complex carbs but unfortunately, these carbs may interfere with ketosis. Despite their high carb content, kidney beans offer a wealth of benefits including helping your body repair its cells, promoting gut health, and providing steady energy.

Calories, Carbs, Proteins and Fats

What is the Average Weight?

The average weight of a cooked kidney bean is approximately 0.2 ounces (5.7 grams).

Additional Information About kidney beans

Despite their high carbohydrate content, kidney beans are rich in important nutrients. They contain a lot of fiber, which can aid digestion and help control blood sugar levels. They are also a good source of vitamins and minerals such as vitamin K, iron, and magnesium. In addition, kidney beans contain beneficial plant compounds, including various antioxidants and phytohaemagglutinin.

Other Foods To Match With

Kidney beans can be paired with a variety of foods. They go well with lean proteins such as poultry and fish, and can also be paired with non-starchy vegetables like broccoli and bell peppers. Pair kidney beans with these low-carb foods to create balanced meals while also managing your carbohydrate intake.

8 Famous Keto-Friendly Dishes To Try

Before we dive into the recipes, it’s important to note that kidney beans are not typically considered keto-friendly. This is due to their relatively high carbohydrate content. On a keto diet, one should aim to stay under 20-50 grams of net carbs per day, and just one cup of kidney beans can contain around 40 grams. However, using kidney beans sparingly or finding a suitable keto-friendly substitute can still let you enjoy the classic dishes you love.

1. Classic Chili Con Carne

For our keto version of Chili Con Carne, you’ll replace kidney beans with lower-carb black soybeans. It’s a hearty dish full of ground beef, tomatoes, and spices. This recipe is a great comfort food packed with rich flavors and protein.

2. Keto-friendly Bean Salad

This salad features green beans instead of kidney beans. It is a cold, crunchy side dish, topped with cherry tomatoes, onions, and a tangy vinaigrette dressing. This is a delightful recipe known for its fresh flavor and variety of nutrients.

3. Low-Carb Red Beans and Rice

Emerald black soybeans again replace kidney beans in this classic dish. Mixed with sausage slices, bell peppers, onions, and served over cauliflower rice, this dish is loved for its creamy texture and savory, smoky flavor.

4. Keto Bean Soup

This recipe utilizes zucchini as a creative substitute for beans. Together with smoked sausage, vegetables, and spices, it makes a wholesome and heartwarming soup that’s delicious and satisfying.

5. Keto Burrito Bowl

Enjoy all the flavor of a burrito without the tortilla or beans. This keto-friendly version uses cauliflower rice, topped with spicy ground beef, avocado, cheese, and sour cream -a satisfying meal that is rich in fats and protein.

6. Keto Mixed Bean Salad

This crisp salad is made with a mix of green beans, wax beans, and black soybeans. Topped with a creamy dressing, this salad is high in fiber and nutrients, and perfect for a light lunch or side dish.

7. Keto Black Soybean Hummus

This is a delicious twist on traditional hummus, using black soybeans instead of chickpeas. It’s a creamy, delectable dip that pairs perfectly with raw veggies or keto-friendly chips.

8. Low-Carb Refried Beans

Traditionally made with pinto or kidney beans, this low-carb version uses black soybeans. This dish is creamy, full of flavor, and perfect as a side dish or a filling for low-carb tacos or burritos.

Can I include kidney beans in my keto diet?

The ketogenic diet is a low-carb, high-fat diet that aims to push your body to use fat as its primary source of energy. Since kidney beans are high in carbs, they are typically not included in a strict ketogenic diet. For instance, a one-cup serving of cooked kidney beans has approximately 40 grams of carbs. For someone following a strict ketogenic diet, this could quickly exceed their daily carb limit.

Why are kidney beans high in carbs?

Kidney beans contain a good amount of carbohydrates because they are legumes. Legumes are high in dietary fiber and starch, which contribute to the total carb count. The high carbohydrate content is one of the reasons why legumes, including kidney beans, are typically excluded from ketogenic diets.

Do kidney beans have any nutritional benefits in spite of being high in carbs?

Despite being high in carbs, kidney beans have numerous health benefits. They are an excellent source of plant-based protein and fiber. They also contain essential nutrients including iron, potassium, magnesium, and several types of B vitamins. Notably, they are rich in antioxidants and could help reduce inflammation in the body. However, while they work well in balanced diets, their high carbohydrate content makes them less suitable for strict ketogenic diets.

What can I use as a keto-friendly substitute for kidney beans?

If you are following a ketogenic diet and want to substitute kidney beans for a lower-carb option, you might want to consider vegetables like zucchini, cauliflower, or spinach. These vegetables are low in carbohydrates but high in fiber and other nutrients. For a source of plant-based protein, you might consider nuts and seeds, such as almonds or flaxseeds.

Are there any “keto-friendly” recipes that use a reduced amount of kidney beans?

If you aren’t following a strict keto diet and want to include small amounts of kidney beans, you could look for recipes that use reduced amounts or mix kidney beans with other keto-friendly ingredients. For example, a chili made with lean meat, a smaller amount of kidney beans, along with lower carb veggies might work. However, for strict ketogenic diets, kidney beans can’t really be included.

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