Are string beans keto friendly? – Calories, Nutrition and Keto Recipes
Are string beans Keto-Friendly?
Yes, string beans, also known as green beans, are keto-friendly. The ketogenic diet emphasizes low-carb, high-fat foods, and since string beans are low in carbs and rich in fiber, they can certainly fit into a keto diet. In fact, about half of the carbohydrate content in string beans is fiber, which can aid in digestion and keep you feeling full and satisfied.
Nutritional Facts About string beans
String beans are a powerhouse of nutrition. They contain a wide array of vitamins, including Vitamins A, C, K, B6, and Folate. As for minerals, they offer Calcium, Iron, Magnesium, Potassium, and even a small amount of protein.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 gram | Per 1 oz |
|---|---|---|
| Calories | 31 | 9 |
| Carbs | 7 g | 1.9 g |
| Sugar | 3.3 g | 0.9 g |
| Protein | 1.8 g | 0.5 g |
| Fat | 0.2 g | Less than 0.1 g |
| Impact on Ketosis | Low | Low |
What is the average weight of string beans?
A medium-sized string bean typically weighs around 15 grams.
Additional Information About string beans
String beans offer a wealth of health benefits. They are known for their anti-inflammatory properties, their ability to boost the immune system and enhance vision health. The fiber present in these green vegetables supports digestion and overall gut health, while their low calorie and carb content makes them ideal for weight management and blood sugar control.
Other Foods to Match With
String beans pair well with a variety of foods and flavors. They play nice with other vegetables like bell peppers and onions. In protein, they can be matched with chicken, beef, or fish, and can also work wonderfully with mild or strong cheeses. Their subtly sweet flavor matches well with herbs like garlic and rosemary and even fresh citrus. If you’re on a keto diet, you could add them to a leafy salad with an olive oil-based dressing and a generous sprinkle of feta cheese.
8 Famous Keto-Friendly Dishes To Try
1. Keto-friendly String Bean Casserole
The Keto-friendly String Bean Casserole is a low carb twist on a classic dish, using string beans as the star ingredient. It replaces traditional ingredients that are high in carbs like french fried onions with nutritious almonds. It’s creamy, crunchy, and full of flavor, while being totally keto-approved.
2. Sauteed Green Beans with Garlic
The Sauteed Green Beans with Garlic is a dish that is high in taste and low in carbs, making it perfect for a keto diet. Packed with nutritious string beans and aromatic garlic, the dish is both delicious and good for your health. The simple, wholesome ingredients keep the carb count low.
3. Creamy Keto Green Bean Casserole
The Creamy Keto Green Bean Casserole is a delicious and healthy alternative for those following a ketogenic diet. The dish uses fresh string beans, mushrooms, and cream cheese to create a rich, hearty casserole that is low in carbs and high in flavor.
4. Keto Bacon Wrapped Green Beans
The Keto Bacon Wrapped Green Beans are a tasty keto-friendly dish which combines the nutritional benefits of string beans with the tasty flavor of bacon. This dish is high in protein and fiber, and the bacon adds an irresistible savory touch. Not only is this recipe delicious, but it also keeps your carb intake under control.
5. String Beans and Scrambled Egg Stir Fry
The String Beans and Scrambled Egg Stir Fry is a quick, easy, and most importantly, keto-friendly dish. The protein-packed eggs and the healthy string beans provide a well-rounded, nutritious meal. In addition to being low-carb, this dish is also rich in vitamins and minerals.
6. Lemon Pepper Green Beans
Lemon Pepper Green Beans is a simple, keto-friendly recipe that pairs well with a variety of meals. The combination of string beans, lemon zest, and pepper makes this dish tantalizing. This recipe is a low carb diet delight, offering a good dose of fiber and essential nutrients.
7. Keto String Bean Chicken
Keto String Bean Chicken is a Chinese inspired recipe that is keto-friendly and loaded with flavors. It includes chicken, string beans and a range of spices to give it a flavor-packed punch. High in protein and low in carbs, it is a great dish that satisfies hunger while conforming to a ketogenic diet.
8. Keto-friendly String Bean Almondine
The Keto-friendly String Bean Almondine is a classic dish turned keto. It’s packed with flavors from the crisp string beans and buttery almonds, making it satisfying and delicious. The almonds add a crunchy texture and good fats, creating a balanced dish that is perfect for those following a ketogenic diet.
Frequently Asked Questions about string beans and Keto
1. Are string beans keto-friendly?
Yes, string beans, also known as green beans, are considered keto-friendly. This is because they are low in carbohydrates but high in fiber. A standard serving size of string beans (about 1 cup, or around 100 grams) contains only about 7 grams of carbs, 3.7 grams of which are fiber. Therefore, the net carb content is about 3.3 grams, which is relatively low — imperative for a keto diet that typically limits daily net carb intake to 20-50 grams.
2. How many calories do string beans contain?
A 100-gram serving of raw string beans contains approximately 31 calories, making them a low-calorie food ideal for weight loss and diet control. This calorie content can, of course, change dramatically depending on how the string beans are prepared. For example, adding butter or oil to cook the string beans will increase the calorie content significantly.
3. Do string beans have other nutritional benefits?
Beyond being low in net carbs and calories, string beans are rich in essential vitamins and minerals. They are an excellent source of Vitamin C, Vitamin A, and Vitamin K. They also contain a good amount of folate and potassium. Moreover, string beans are packed with antioxidants, which can aid in reducing inflammation and safeguarding against certain ailments.
4. Can I include string beans in every meal on a keto diet?
Although string beans are keto-friendly, it’s important not to overconsume them, or any vegetable, as even low-carb veggies can cause you to exceed your daily carb limit if eaten in large quantities. That being said, if you’re staying within your daily carb intake, you could theoretically include a serving of string beans in every meal.
5. Can you provide a simple keto-friendly recipe using string beans?
Certainly! A simple keto recipe using string beans is Sautéed String Beans. Heat 2 tablespoons of olive oil in a pan over medium-high heat. Add 1lb of trimmed string beans and sauté them until they start to brown. Add some minced garlic, salt, and pepper, to taste, and sauté for another minute. This recipe is perfectly keto-friendly and delicious. Remember, you can add other keto-friendly ingredients, but beware of adding anything that could dramatically increase your carb intake.
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