What are canned baked beans?
Canned baked beans are beans, typically navy or haricot beans, that have been cooked and canned in a sauce. The sauce is often tomato-based and sweetened, containing ingredients like brown sugar or molasses. Popular brands of canned baked beans include Bush’s Best and Heinz. A 1/2 cup serving of canned baked beans contains around 110 calories, 19g of carbohydrates, and 7g of sugar.
Are beans allowed on a keto diet?
Most types of beans, including canned baked beans, are too high in carbs to fit into a ketogenic diet. Keto limits net carbs to 20-50g per day. Since a serving of canned baked beans already contains 19g net carbs, it would use up a major portion of your daily allotment. Some low-carb bean options like black soybeans and lentils contain fewer net carbs, but canned baked beans are too high.
Why are beans and legumes restricted on keto?
Beans and legumes are restricted because of their starch and fiber content. All beans contain decent amounts of protein and fiber, but they also contain a type of carbohydrate called resistant starch. This starch resists digestion and functions more like fiber. However, some gets digested as glucose, raising blood sugar and insulin. The high fiber also binds to bile acids and can disrupt ketosis. For these reasons, most varieties of beans and legumes are too high in total carbs and need to be limited on keto. Canned baked beans, with their added sugars, are even higher carb than plain beans.
What are some keto-friendly bean substitutes?
Here are some good alternatives to enjoy the flavor and texture of beans on keto:
- Soybeans – Black and green soybeans are lower carb than other beans. Limit portions to fit macros.
- Green peas – Peas contain fewer net carbs than beans. Measure portions.
- Bell peppers – Roast or stuff peppers to replace beans in recipes.
- Eggplant – Roast eggplant and mash it as a bean substitute.
- Tofu – scrambled or crumbled tofu can work instead of refried beans.
- Nuts – Pecans, walnuts, and pistachios can provide crunch and texture.
Getting creative with vegetables can help mimic the experience of eating beans on a keto diet. Just track servings carefully.
What about low carb baked beans?
There are some low carb baked bean options made with alternate ingredients:
- Beanless baked beans – Made with soy protein, veggies, and sugar substitutes.
- Cauliflower baked beans – Beans are replaced with riced cauliflower.
- Zucchini baked beans – Shredded zucchini stands in for beans.
These modified recipes help scratch a baked bean craving on keto. But check labels for total net carbs. And limit portions to stay within carb range.
Healthiest ways to enjoy beans on keto
If you want to incorporate some beans into a keto diet, these are healthiest options:
- Small portions of green beans or wax beans – 6oz serving has 5g net carbs.
- Lentils – Be mindful of servings, lentils have about 16g net carbs per cup.
- Edamame – Makes a nice high protein snack but limit to 1/4 cup.
- Black soybeans – Very low glycemic impact and fewer carbs than other beans.
- Bean sprouts – Almost zero net carbs in bean sprouts.
For canned baked beans, even small amounts of 2-3 tablespoons will use up a lot of your daily carb limit. Best to find substitutes to get that sweet and savory bean flavor instead.
Health benefits of beans
It’s understandable to miss bean nutrition on a keto diet. Here are some key benefits of beans:
- High in protein – Beans average about 15g protein per cooked cup.
- High in fiber – Average around 16g of fiber per cup of beans.
- Low glycemic index – The carbs in beans are slowly digested, giving even energy.
- Iron source – Provide a substantial amount of blood-building iron.
- Magnesium – Useful for muscle function, nerve conduction, and immunity.
- B vitamins – Important for converting food into energy.
To make up for missing nutrients from lack of beans:
- Choose nutritious, low carb veggies
- Eat grass-fed meats, eggs, and fatty fish
- Snack on nuts and seeds
- Consider a B vitamin supplement if needed
With careful meal planning, you can get nutrients found in beans from other keto foods.
Tips for following keto without beans
Here are some suggestions to help stick to keto if you miss bean dishes:
- Plan meals and snacks in advance
- Drink plenty of water
- Get enough salt and electrolytes
- Try new recipes with veggie substitutes for beans
- Find keto-approved convenience foods for when you’re busy
- Batch cook keto beanless chili or soups
- Meal prep stir fries with tofu instead of beans
- Consider taking a fiber supplement
With some creativity and planning, you can follow keto successfully even without beans in your diet. The key is choosing nourishing whole foods that fit your macros.
Conclusion
While canned baked beans are too high in carbs for a keto diet, you have some options if you love that classic bean flavor and texture. Experiment with lower carb beans in small doses, try veggies and tofu as substitutes, or look for approved low carb bean recipes. Avoid the temptation of canned baked beans and other high sugar legumes. But with the right choices, you can still enjoy bean benefits and flavors while sticking to keto.
