Are pinto beans keto friendly? – Calories, Nutrition and Keto Recipes
Are pinto beans Keto-Friendly?
No, pinto beans are generally not considered keto-friendly due to their high carbohydrate content. The keto diet involves low carbs and high fats, and pinto beans do not fit into this category because of their starch content and high fiber. They can be included in moderate amounts in some keto diets, but only if they make up a small part of the food intake.
Nutritional Facts About Pinto Beans
Pinto beans, like most legumes, are rich in fiber and protein. They also contain carbohydrates, making them a good energy source. They contain various vitamins and minerals, including Folate, Iron, Magnesium, and Potassium. They are also low in fat and don’t contain any cholesterol.
| Nutrition | Value |
|---|---|
| Calories | 245 |
| Carbs | 45g |
| Sugar | 0.6g |
| Protein | 15g |
| Fat | 1g |
| Impact on Ketosis | High |
What is the Average Weight?
The weight of a pinto bean can vary depending on its size. A cup of cooked pinto beans, which is typically how they are served, weighs approximately 171 grams.
Additional Information About Pinto Beans
Pinto beans are a popular ingredient in many Mexican dishes, including frijoles and burritos. They can be absorbed by the body slowly, which can help to regulate blood sugar levels and provide lasting energy. As a source of non-animal protein, they are also a great choice for vegetarians and vegans.
Other Foods To Match With
Pinto beans match well with a range of foods, especially those in Mexican cuisine. They are often paired with rice, which can provide a complete protein source. They also go well with spices like chili powder, cumin, and garlic. Other common pairings include corn, tomatoes, peppers, and onions. These combinations can make for a wholesome, flavorful meal. However, if you are on a keto diet, you might want to pair pinto beans with foods low in carbs and high in fat, like meat or certain types of cheese.
8 Famous Keto-Friendly Dishes To Try
Are Pinto Beans Keto Friendly?
Pinto beans are high in carbohydrates, making them not typically considered keto-friendly. A single cup of cooked pinto beans contains roughly 45 grams of carbs, which exceeds the daily carb limit for a strict ketogenic diet. However, there are several lower-carb alternatives to pinto beans that can be used in recipes to make them keto-friendly.
Keto-Friendly Recipes Using Low-Carb Bean Substitutes
1. Keto Black Soybean Chili
Black soybeans are a fantastic low-carb substitute for pinto beans in chili recipes due to their similar texture and flavor. This dish also includes ground beef, bell peppers, onions, and flavorful spices. Great for a warming dinner on a chilly night while remaining keto-friendly.
2. Green Bean and Sausage Stir Fry
This quick and easy dish replaces pinto beans with green beans, which are much lower in carbs. Paired with hearty slices of sausage and delightfully seasoned, this dish is satisfying and sits well within the keto-friendly limits.
3. Edamame and Bacon Salad
Edamame is another low-carb legume substitute for pinto beans. Paired with crispy bacon and a tangy vinaigrette, this salad offers a delightful mixture of textures and flavors, all while staying keto-approved.
4. Mexican Cauliflower Rice with Black Soybeans
This recipe swaps out pinto beans with low-carb black soybeans and replaces traditional rice with cauliflower rice. Add in your favorite Mexican spices and enjoy this savory, keto-friendly dish.
5. Hearty Turkey and Green Bean Soup
Substituting green beans in place of pinto beans makes this soup lower in carbs while maintaining satisfying depth and texture. It’s packed with lean protein from the turkey and a hearty broth, making it a delicious keto-friendly option.
6. Roasted Edamame and Zucchini Salad
This green-filled salad features edamame, a low-carb alternative to pinto beans, and slices of fresh, hydrating zucchini. A light dressing on top brings together these keto-friendly ingredients for a refreshing and satiating meal.
7. Soybean Hummus
For hummus lovers, this recipe substitutes the chickpeas, or pinto beans, for black soybeans resulting in a significantly lower-carb version. Paired with vast array of veggies, this dip is sure to be a hit in keto-friendly gatherings.
8. Black Soybean and Vegetable Stew
A comfortable stew loaded with low-carb vegetables like cauliflower, broccoli and black soybeans as a pinto bean alternative. It’s a perfect warm and hearty meal for a cold day, and it suits the ketogenic dietary requirements just beautifully.
Frequently Asked Questions about pinto beans and Keto
1. Are pinto beans considered keto-friendly?
The ketogenic or keto diet strictly limits carbohydrates and promotes high fat and moderate protein intake. Typically, you would restrict carbs to less than 50g per day, and in some cases down to 20-30g. Pinto beans, like other legumes, are high in carbs. A single cup of cooked pinto beans contains around 45 grams of carbs, nearly meeting or exceeding the standard daily limit for a typical keto diet. Therefore, pinto beans are generally not considered keto-friendly.
2. Can you consume pinto beans at all while on a keto diet?
It’s not that you cannot consume any carbs while on a keto diet, but the idea is to minimize your carb intake. If you really love pinto beans and want to include them in your keto diet, you can do so by keeping the portion size very small. However, this means you will need to be very careful with your carb count for the rest of the day to stay within your limits.
3. Are there any nutritional benefits to eating pinto beans?
While pinto beans may not fit well within a keto diet due to their high carb content, they’re not devoid of nutritional value. Pinto beans are an excellent source of dietary fiber which aids in digestion and can help to regulate blood sugar. They’re also rich in protein, essential minerals like potassium and iron, and contain antioxidants.
4. Are there any low-carb alternatives to pinto beans for a keto diet?
There are other foods that you can include in your diet as replacements for pinto beans that are much lower in carbohydrates. Non-starchy vegetables such as broccoli, spinach, and zucchini, and healthy fats from avocados or olive oil can all fill the nutritional gap left by omitting pinto beans. For a source of protein, you might look to meats, fish and eggs.
5. Are there any keto-friendly recipes that use pinto beans?
As per the strict carb limits of a keto diet, using pinto beans in a standard recipe might push your carb intake over the edge. However, smaller portions of pinto beans can occasionally be included in a keto diet. For example, you might make a low-carb chili with a very small amount of pinto beans. A larger portion of the recipe would come from keto-friendly ingredients like ground beef, tomatoes, bell peppers, onions, and a variety of spices. Nonetheless, the inclusion of beans should be very moderate to ensure the overall carb count stays within keto limits.
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