One of the most common questions that people have about the keto diet is whether or not they can eat beans. The answer is yes, you can eat beans on keto – but there are a few things you need to know about them. In this blog post, we will discuss everything you need to know about eating beans on keto, including how many carbs they contain and how to cook them. We will also provide some recipes for delicious bean dishes that will help you stick to your keto diet!

What Are Beans?

Beans are a type of legume, which is a plant that produces its seeds in pods. Common beans include black beans, kidney beans, lima beans, navy beans, and pinto beans. Beans are native to the Americas, and they were first domesticated by the ancient Maya and Inca civilizations. Today, beans are an important food crop in many parts of the world. They are a good source of protein and fiber, and they can be cooked in a variety of ways. In addition to being eaten as a cooked vegetable, beans can also be used to make flour, oil, and even coffee. As a result, beans play an important role in both the cuisine and the economy of many countries.

Can You Eat Beans on Keto?

While some people may shy away from beans due to their high carbohydrate content, there are actually a variety of beans that can be a part of a healthy ketogenic diet. For example, black beans and lentils are both relatively low in carbs and high in fiber, making them perfect for anyone who is trying to cut down on their carb intake. In addition, beans are also a good source of protein, which is an essential nutrient for anyone on a ketogenic diet. With so many benefits, there’s no reason not to add beans to your keto diet!

What Kind of Beans Are Keto-Friendly?

Green beans 

Green beans are a type of vegetable that is related to the common bean (Phaseolus vulgaris). They are a popular side dish in many parts of the world and can also be used in salads or as an ingredient in stir-fries. Green beans are relatively low in carbs, making them a good option for people following a ketogenic diet

Black soybeans

Black soybeans are a variety of soybean that is native to East Asia. They are often used in Chinese and Japanese cuisine and can be found in a variety of dishes such as miso soup and stir-fried vegetables. Black soybeans are relatively low in carbs and have a high protein content, making them ideal for people following a ketogenic diet.

Benefits of Eating Beans

Beans are a good source of protein.

Protein is an essential nutrient that helps to build and repair tissues, produce enzymes and hormones, and boost immunity. Beans are a good plant-based source of protein, providing around 15 grams per cup. What’s more, beans are a complete protein, meaning they contain all the essential amino acids your body needs.

Also Read: Should You Eat if Not Hungry on Keto Diet?

Beans are high in fiber.

Beans are rich in both soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance, which can help to slow down digestion and keep you feeling full for longer. Insoluble fiber does not dissolve in water and helps to add bulk to stool, promoting regularity.

Beans may help to lower cholesterol levels.

High cholesterol is a risk factor for heart disease, stroke, and other health conditions. Beans contain compounds called saponins that may help to lower cholesterol levels by preventing their absorption in the gut. In one study, participants who ate one cup of black beans per day had significantly lower LDL (bad) cholesterol levels than those who didn’t eat beans.

Beans may improve blood sugar control.

Beans contain slowly digestible carbohydrates that can help to regulate blood sugar levels after eating. In addition, beans are a good source of resistant starch, a type of starch that resists digestion and has been shown to improve blood sugar control in people with diabetes.

Beans may aid in weight loss.

Because beans are high in fiber and protein, they can be beneficial for weight loss. Fiber helps to promote fullness after eating, while protein provides lasting energy and helps to preserve muscle mass during weight loss.

How Many Carbs Are in Green Beans Keto?

One cup of green beans (134 grams) contains 10 grams of carbs, 4 of which are fiber. This means that green beans have a net carb content of 6 grams per cup. Green beans are also a good source of vitamins A, C, and K, as well as minerals like manganese and potassium.

Which Types of Beans to Avoid on the Keto Diet?

There are a few types of beans that you should avoid if you’re following a ketogenic diet. These include:

Lima beans 

Lima beans are a type of bean that is native to South America. They are often used in Latin American cuisine and can be found in dishes such as refried beans and chili. Lima beans are higher in carbs than other types of beans, with one cup containing 19 grams of carbs.

Chickpeas 

Chickpeas are a type of legume that is also known as garbanzo beans. They are popular in Mediterranean and Indian cuisine and can be used in dishes such as hummus and falafel. Chickpeas are relatively high in carbs, with one cup containing 28 grams of carbs.

Kidney beans 

Kidney beans are a type of common bean that is native to Central and South America. They are often used in Mexican and Indian cuisine and can be found in dishes such as chili and red kidney bean curry. Kidney beans are relatively high in carbs, with one cup containing 24 grams of carbs.

Black-eyed peas 

Black-eyed peas are a type of legume that is popular in Southern cuisine. They can be used in dishes such as black-eyed pea soup and Hoppin’ John. Black-eyed peas are relatively high in carbs, with one cup containing 26 grams of carbs.

Mung beans 

Mung beans are a type of legume that is popular in Asian cuisine. They can be used in dishes such as mung bean soup and mung bean sprouts. Mung beans are relatively high in carbs, with one cup containing 24 grams of carbs.

If you’re following a ketogenic diet, it’s best to avoid these types of beans. However, there are plenty of other types of beans that are low in carbs and can be enjoyed on the keto diet. These include green beans and black soybeans.

Also Read: Can You Eat Mushrooms on Keto?

Can I Eat Canned Green Beans on Keto?

Yes, you can eat canned green beans on the keto diet. Canned green beans are a convenient and affordable option that can be used in a variety of recipes. Just be sure to check the label to make sure they are low in carbs and free of added sugars.

Conclusion

Beans are a healthy food that can be enjoyed on the keto diet. They are high in fiber and protein, and they can help to regulate blood sugar levels and promote fullness after eating. Beans are also a good source of vitamins and minerals, making them a nutritious addition to any diet. There are a few types of beans that you should avoid on the keto diet, but there are plenty of other low-carb options that you can enjoy. So go ahead and add beans to your next keto-friendly meal!

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