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Some beans like soybeans, black soybeans, and green beans have lower net carb counts and can be included in a keto diet in moderation. Most other beans like kidney beans, pinto beans, and chickpeas are too high in carbs for keto. Carefully tracking net carb counts from beans is important on keto.
The ketogenic or “keto” diet has become incredibly popular in recent years for its effectiveness at promoting weight loss and other health benefits like lower blood sugar. However, following a keto diet requires restricting your carb intake to encourage ketosis. For many people, this means limiting high-carb foods like grains, starchy vegetables, fruit, and legumes.
But are all beans completely off-limits on keto? While most beans are too high in carbs to eat regularly, some types can potentially fit into a well-formulated keto diet in moderation. This article examines which beans are the lowest in net carbs and may be included on a ketogenic diet.
What is the Ketogenic Diet?
The ketogenic or “keto” diet is a very low-carb, high-fat diet. It’s designed to get your body into a metabolic state called ketosis, where your body switches from burning glucose to burning fat and ketones for fuel.
Ketosis occurs when carb intake is drastically reduced, usually to under 50 grams of net carbs per day. This reduction in carbs forces your body to burn through glycogen stores. Once glycogen is depleted, your body starts producing ketones from fat breakdown and using them for energy.
Being in ketosis provides numerous health benefits beyond just weight loss. These include:
- Improved blood sugar control and insulin sensitivity
- Increased HDL (good) cholesterol
- Lower triglycerides
- Reduced appetite and cravings
- Better brain health and cognition
Therefore, following a ketogenic diet can be very beneficial for people with obesity, diabetes, heart disease, and other chronic health conditions.
Why Are Beans Limited on Keto?
Most dietary guidelines recommend eating beans and legumes as part of a healthy diet. Beans are a great source of plant-based protein, fiber, vitamins, and minerals.
However, the primary limitation with beans on a ketogenic diet is their high carb content. One cup (172 grams) of cooked pinto beans, for example, contains:
- Calories: 245
- Fat: 1 gram
- Protein: 15 grams
- Total carbs: 45 grams
- Fiber: 15 grams
- Net carbs: 30 grams
To achieve ketosis, most people need to keep net carbs under 50 grams per day. With one serving of pinto beans containing 30 grams of net carbs, it would be easy to exceed your total daily carb limit with just one food.
For this reason, most common beans like pinto beans, black beans, kidney beans, chickpeas, and navy beans are restricted on keto. However, as you’ll learn next, some types of beans are lower in carbs and can potentially be included in moderation.
Keto-Friendly Beans
While many beans are too high in carbs for a ketogenic diet, these options below may fit into your daily carb allowance:
Soybeans
Soybeans are one of the lowest carb bean varieties. One cup (172 grams) of boiled soybeans contains:
- Calories: 298
- Fat: 15 grams
- Protein: 28 grams
- Total carbs: 30 grams
- Fiber: 10 grams
- Net carbs: 20 grams
Compared to other beans, soybeans are lower in net carbs. They’re also a great plant-based source of protein and contain heart-healthy unsaturated fats.
Black Soybeans
Also referred to as black beans, black soybeans are a different type than regular black beans. One cup (172 grams) of boiled black soybeans has:
- Calories: 298
- Fat: 15 grams
- Protein: 28 grams
- Total carbs: 30 grams
- Fiber: 10 grams
- Net carbs: 20 grams
Their macronutrient profile is nearly identical to soybeans. Plus, they provide compounds called anthocyanins that have antioxidant effects.
Green Beans
Also known as snap beans or string beans, green beans are very low in net carbs.
One cup (125 grams) of cooked green beans contains:
- Calories: 44
- Fat: 0 grams
- Protein: 3 grams
- Total carbs: 9 grams
- Fiber: 4 grams
- Net carbs: 5 grams
Green beans can easily be incorporated into a keto diet. You can roast them, sauté them with olive oil, or add them to stir-fries and salads.
Snow Peas and Sugar Snap Peas
Snow peas and sugar snap peas belong to the legume family but have much lower carb counts than beans.
One cup (98 grams) of snow peas contains:
- Calories: 30
- Fat: 0 grams
- Protein: 2 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
Sugar snap peas are slightly higher in carbs but still low enough for keto:
- Calories: 40
- Fat: 0 grams
- Protein: 2 grams
- Total carbs: 8 grams
- Fiber: 2 grams
- Net carbs: 6 grams
Both can be eaten raw with dips or cooked in keto-friendly dishes.
Edamame
Edamame consists of immature soybeans harvested before hardening. Half a cup (75 grams) of shelled edamame has:
- Calories: 95
- Fat: 4 grams
- Protein: 8 grams
- Total carbs: 9 grams
- Fiber: 5 grams
- Net carbs: 4 grams
Edamame is lower in net carbs than most beans and makes a tasty keto-friendly snack.
Should You Eat Beans on Keto?
Certain types of beans like soybeans, black soybeans, green beans, sugar snap peas, and edamame can fit into a keto diet plan in moderation.
However, it’s important to consider the following:
- Portion size. Even keto-friendly beans should be measured and tracked to avoid overeating carbs. Limit higher-carb beans to 1/2 cup (about 20 grams net carbs) per meal.
- Your carb tolerance. The level of carb restriction needed for ketosis varies. Some people may be able to fit in a few more carbs than others.
- Other carb sources. Beans shouldn’t take up your entire daily carb budget. Save room for small servings of non-starchy veggies, nuts, dairy, etc.
Beans can be a healthy addition to a keto diet for some people, but they may cause cravings or digestive issues for others. You may need to experiment to see if including them knocks you out of ketosis.
Foods to Avoid on Keto
On keto, there are certain high-carb foods that should be limited or avoided altogether:
Grains
Grains like wheat, rice, oats, corn, and products made with them are too high in carbs for ketogenic diets. Avoid breads, pastas, cereals, tortillas, etc.
Starchy Vegetables
Higher-carb veggies like potatoes, yams, beets, peas, parsnips and butternut squash should be avoided. Opt for low-carb veggies like leafy greens, tomatoes, broccoli, cauliflower, etc. instead.
Sugary Foods
Avoid added sugars from soda, juice, candy, ice cream, cakes, etc. Read labels, as sugars are hidden in many processed foods.
Fruits
Most fruits are too high in natural sugars to eat regularly on keto. Exceptions are small portions of berries like strawberries, blueberries, and raspberries.
Starchy Legumes
Beans and legumes like chickpeas, kidney beans, lentils, and peas are too high in net carbs for keto. Exceptions are soybeans, black soybeans, green beans, and edamame.
Low-Fat Products
Avoid low-fat or diet products like light yogurt. These are highly processed and often high in carbs. Healthy fats are encouraged on keto.
Unhealthy Fats
Limit processed vegetable oils like canola, soybean, corn, and cottonseed oils. Opt for olive oil, coconut oil, avocados, nuts, seeds, and fatty fish instead.
Alcohol
Alcoholic beverages should be avoided or limited to 1 serving max. Drink plenty of water to stay hydrated.
Sample Keto Meal Plan with Beans
Here is a 3-day sample keto meal plan incorporating some beans:
| Monday |
Breakfast: Scrambled eggs with sautéed peppers and onions. Lunch: Tuna salad with mayo, celery, diced cucumber, and soybeans. Side salad with vinaigrette. Dinner: Grilled chicken thighs, roasted broccoli with olive oil, and 1/2 cup edamame. |
|---|---|
| Tuesday |
Breakfast: Greek yogurt topped with nuts, cinnamon and berries. Lunch: Chicken caesar salad topped with parmesan and avocado. Dinner: Pork chops with roasted green beans, mushrooms, and onions. |
| Wednesday |
Breakfast: Keto smoothie with spinach, avocado, coconut milk, and protein powder. Lunch: Leftover pork chops on a salad with olive oil dressing. Dinner: Bunless cheeseburgers with sautéed zucchini spirals and 1/4 cup black soybeans. |
This plan limits higher-carb beans to just 1/4 – 1/2 cup per meal, along with keeping other carbs low. Be sure to track your net carbs from beans and other foods when first starting keto.
Potential Benefits of Beans on Keto
Despite their carb content, nutritious beans may still offer some benefits on keto, including:
- Fiber. Beans contain soluble fiber, which can improve gut health and slow digestion to help control appetite and blood sugar.
- Protein. Beans are a plant-based protein source to complement meat, dairy, eggs, and protein powder on keto.
- Nutrients. Beans contain minerals like iron, magnesium, potassium, and folate that some people may not get enough of from a strict keto diet.
- Antioxidants. Compounds like anthocyanins in black soybeans have antioxidant effects that may help reduce inflammation.
Tips for Including Beans on Keto
If you want to incorporate some beans into your keto diet, keep these tips in mind:
- Stick to the lowest carb varieties like soybeans, black soybeans, green beans, sugar snap peas, and edamame.
- Measure portion sizes carefully and track net carbs.
- Swap higher carb ingredients for beans in recipes like soups, salads, and stir-fries.
- Pair beans with non-starchy veggies, healthy fats, and protein.
- Stay hydrated by drinking water, bone broth, or herbal tea with meals.
- Stop eating beans if they increase cravings, hunger, or digestive issues.
Potential Digestive Issues
While limited amounts of low-carb beans can fit into ketogenic diets for some people, they can also cause digestive problems for others. Some potential issues include:
- Gas and bloating. The sugars in beans often cause gas production and abdominal discomfort.
- Cramps. Compounds in beans called lectins and phytates may irritate the digestive tract, causing cramps.
- Diarrhea. The high fiber content of beans may loosen stools.
To reduce digestive upset, be sure to:
- Start with very small portions of beans and increase slowly.
- Soak and rinse beans before cooking to remove lectins.
- Cook beans thoroughly until very soft.
- Spice bean dishes with carminatives like ginger and fennel to reduce gas.
Also, focus on types of beans that are lower in lectins and gas-producing sugars like green beans, edamame, and soybeans.
Conclusion
Most types of beans are too high in net carbs to include regularly on a ketogenic diet. However, eating small portions of low-carb beans like soybeans, black soybeans, green beans, sugar snap peas, and edamame can potentially fit into your daily carb limit.
Including beans in keto recipes can add plant-based protein, fiber, nutrients, and antioxidants. That said, beans may not be well tolerated by everyone on keto due to digestive issues. It’s best to start with limited amounts and see how your body responds.
Overall, beans can be a healthy addition to a well-formulated ketogenic diet for some people, as long as portions are controlled and net carbs are accounted for.
