Are Beans Keto? Your Guide to Keto-Friendly Beans

It’s no secret that beans are delicious, versatile ingredients. There’s nothing like a hot bowl of low-carb chili with beans on a cold day, or crisp green beans fresh from the garden. But are beans keto? 

Can you eat beans while staying in ketosis? 

We’ll take an in-depth look at low carb beans to incorporate in your diet and some other options to replace beans in your ketogenic lifestyle.

Understanding the Keto Diet and Beans

The keto diet is a low-carb, high-fat regimen that is famous for rapid weight loss. However, for people on a keto diet, the question arises: are beans keto friendly? 

Beans are nutrient-packed but also tend to be carb-heavy, which poses a dilemma for keto dieters. The targeted ketogenic diet often restricts the consumption of beans due to their high carbohydrate content.

However, there are some types of beans that may be considered keto-friendly. Green beans, for example, are one of the few options lower in total carbs on this type of eating plan. So, next time you go grocery shopping, don’t forget to grab those goodies. 

Stay tuned as we delve deeper into other potentially keto-friendly beans in our next section.

Benefits of Eating Beans on a Keto Diet

Are beans keto-friendly? Can you include them in your ketogenic diet? If you’re a keto dieter, you’ll want to pay attention to this, the answer might surprise you.

Yes, it’s possible to eat beans while following a keto diet. The key is choosing the right ones and keeping an eye on your serving size.

Now, let’s talk about two types of beans that are particularly suitable for a keto lifestyle: kidney beans and pinto beans.

Kidney and Pinto: The Good Guys

When it comes to beans, kidney beans and pinto beans have lower net carb counts compared to other varieties. 1 cup of cooked kidney beans has around 23 grams of net carbs, and pinto beans have 29 grams net carbs per cup.

This makes them a better choice for those interested in adding beans to their ketogenic diet.

A High Protein Powerhouse

Not only are beans low in carbs, but they also pack a powerful punch of protein.

This high-protein content can help sustain satiety for longer, and this makes beans a great option for anyone trying to lose weight.

Fiber Filled

What about navy beans and black soybeans? Are these beans keto?

Both navy beans and black beans are great for keto dieters, providing both low net carbs and beneficial fiber to support digestive health. 

1 cup of cooked black beans rings in at 26 grams of net carbs, courtesy of 15 grams of fiber, and a cup of navy beans has 28 grams of net carbs. Both will also provide you with 15 grams of protein.

So, it’s a win-win situation.

Types of Beans to Include in a Keto Diet

Attention keto dieters!

Not all beans are keto-friendly on the standard ketogenic diet.

Some beans have a high carbohydrate content, making them off-limits.

But don’t worry, you can still eat beans on a targeted ketogenic diet. We’ve got your back with some keto-friendly bean options:

• Pinto Beans: High in protein and lower in net carbs than some other beans.
• Green Beans: A staple in any low-carb diet.
• Kidney Beans: Red kidney beans have fewer total carbs minus fiber, which means lower net carbs.
• Navy and Black Soybeans: These beans pack a protein punch without maxing out your daily carb intake.

Bonus Tip:

Remember, moderation is key when adding these low-carb beans to your ketogenic lifestyle.

Now let’s get cooking.

How to Prepare Beans for a Keto Diet

Preparing beans is an art.

Rinse and soak:

Your first step? Rinse your keto-friendly beans. 

Yes, you heard it right. Don’t skip this step. Soaking the beans overnight helps reduce their high carbohydrate content.

Not sure whether to choose navy beans or black soybeans? It’s all about preference.

The secret? 

• Simmer on low heat until tender. 
• Add spices that align with your ketogenic lifestyle.

Lower carb counts achieved!

Recipes Featuring Low Carb Beans for a Keto Diet

Keto-friendly beans in your meals?

Absolutely.

We’re talking low carb, high protein goodness.

Let’s dive into some recipes.

Low Carb Chilli with Soy Beans

If you love chilli but want to keep it low carb, check out this recipe which uses soy beans.

Green Bean Casserole

Say goodbye to potato fries. Here comes the green bean revolution:

• Dip fresh green beans in an egg wash then almond flour mixture.
• Bake until crispy golden brown.

Remember, moderation is key when adding beans to a strict keto diet. Make sure you stay within your daily carb intake limit.

We created this low carb casserole with green beans as the perfect side dish for Thanksgiving, but it’s equally good on its own.

Keto Friendly Alternatives to Beans

While beans are known for their high protein and fiber content, they’re not typically considered keto-friendly due to their higher carbohydrate content. But don’t worry, there are plenty of low-carb alternatives that can replace beans in your ketogenic lifestyle if your net carbs for the day are already maxed out.

1. Green Vegetables

If you’re following a targeted ketogenic diet and looking to keep your carb intake at an absolute minimum while adding some variety into your meals, green vegetables like asparagus, broccoli and spinach make excellent bean substitutes. These veggies have much lower total carbs compared with legumes such lima beans, which tend to be higher in carbohydrates due to their starchy nature.

2. Low-Carb Bean Alternatives

You may be surprised to know there’s actually a range of low-carb bean alternatives available in the market today designed specifically for people leading a low-carb diet lifestyle like keto! Products such as baked “black bean” pasta made from edamame flour are similar in both texture and taste to traditional black or pinto beans without compromising on net carb counts. Here is our recipe for low-carb pasta btw!

The bottom line is that including beans in your ketogenic lifestyle can be challenging, especially on a strict keto diet. However, by carefully choosing low-carb replacements, it’s possible to still enjoy many dishes originally full of beans (and carbs)!

FAQs in Relation to Are Beans Keto

Are beans okay on a keto diet?

Many beans are high in carbs and not typically recommended for a keto diet. However, some types like black soybeans and kidney beans can be included due to their lower net carb content.

What beans are safe for keto?

Black beans, red kidney beans, and green beans are the safest options for a keto diet because they have fewer net carbs compared to other varieties of beans.

Are baked beans too high in carbs?

Yes, most baked beans contain significant amounts of carbohydrates which makes them less suitable for low-carb diets like Keto.

Why are legumes not keto?

Legumes, including many types of beans, aren’t generally considered Keto-friendly due to their high carbohydrate content which can disrupt ketosis.

Conclusion

So, are beans keto? The answer may be more complex than expected.

We have looked into the dietary worth of different kinds of beans and how they can be incorporated in a ketogenic diet.

While some may be higher in carbs than others, many can still provide health benefits when incorporated wisely into your meal plan.

You’ve learned about the different ways to prepare these legumes for maximum nutrition with lower carb counts without compromising your ketosis state.

The delicious recipes we shared show that it’s possible to enjoy beans while staying on track with your low-carb lifestyle.

Written by

Expert Fact Checker