But they also contain a few carbs, so it can be a challenge to work them in a low carbohydrate, high fat keto dietplan.
Most people on a keto diet aim to eat 50 grams or less of total carbs per day, or no more than 25 grams of net carbs, that’s the range of total carbohydrates minus the fiber and sugar alcohols.
This report reviews the net and total carb counts of various types of keto beans, but some are low carbohydrate choices.
Carb counts of various types of beans
This table provides the carb counts for some of the most common types of beans per 1/2-cup (60–90-gram) serving, cooked
|Total carbs||Net carbs|
|Black beans||20 grams||12 grams|
|Navy beans||24 grams||14 grams|
|Kidney beans||20 grams||13 grams|
|Black soybeans||8 grams||2 grams|
|Green beans||4 grams||2 grams|
|Chickpeas||25 grams||18 grams|
|Lima beans||19 grams||12 grams|
|Pinto beans||23 grams||15 grams|
|Lentils||18 grams||11 grams|
|Black-eyed peas||21 grams||15 grams|
|Great Northern beans||19 grams||13 grams|
Here is a thing about the keto diet you probably already know: It’s a modification, to say the least. The high fat, low-carb strategy limits carbohydrates so you’re only allowed approximately 5 percent to 10% percent of your daily calories to come in carbohydrates –that amounts to about 25 to 50 g every day, Robin Foroutan, RDN, spokesperson at the Academy of Nutrition and Dietetics tells.
Nevertheless, the diet does allow you a great quantity of protein–up to 20 percent of your daily calories’ worth, and beans are a great (healthy!) source of protein, especially if you’re following a vegetarian-friendly keto diet. With about 10 grams of protein (and a similar amount of fiber) in one cup, keto beans can keep you feeling fuller, longer, which is helpful on any diet–but are beans even keto?
Unfortunately, no. Beans–black beans, cannellini beans, garbanzo beans–aren’t exactly friendly to a high-fat meal plan, says Foroutan. Just one cup of black beans, for example, has 41 grams of carbohydrates, or nearly an entire day’s serving of carbs on a keto diet, if you’re on the upper end of the keto carb spectrum. Even if you cut it down to half a cup of black beans, you’d still hit 20 grams of carbs, which still nearly maxes out your daily carb intake if you’re aiming for 5% carb intake on the keto diet. Another type of beans, garbanzos (hello, hummus!) have 45 grams of carbohydrates per cup; while pinto beans also have 45 grams of carbs per one-cup serving, too.
Can you live without keto beans?
There is another option if you just can’t live without keto beans: You can follow a cyclical keto diet, or keto cycling, which involves following a ketogenic diet for a few days in a row, then taking a break and eating high (or at least normal) levels of carbohydrates for a day–which, yes, can include beans.
Following this cyclical plan has its advantages. “It improves or restores your body’s ability to go back and forth between fuel sources,” says Foroutan. Plus, when you’re on a strictly fat-filled diet, the more food that you consume may be reduced in fiber and antioxidants and full of inflammatory properties, ” she adds. With those higher carb days, you can pay for your plate with foods that include the things your missing (including vitamins, minerals, and fiber–every one of which you are going to receive from beans), and also help keep inflammation at bay, ” she adds.
Basically: You can not really eat legumes to the keto diet in case you’re following a very rigorous variant –however if you are prepared to keep your eating strategy a bit more adaptable, beans might be fair game.