Best Low Carb Beans for a Keto Diet
The keto diet, renowned for its low carb, high-fat approach, has gained immense popularity for its potential health benefits. However, navigating this dietary plan can be challenging, especially when it comes to including beans, known for their higher carb content. Fear not, as there are several low carb bean options that fit perfectly within the keto framework, allowing you to savour their nutritional benefits without derailing your ketosis goals.
Black Soybeans
Net Carbs: 1-2 grams per half-cup serving
Calories: 120 per half-cup serving
Black soybeans are a keto-friendly bean choice that’s notably low in carbohydrates. These beans are an excellent addition to keto meals. Moreover, they offer a generous dose of protein (about 11 grams per serving) and fibre, contributing to a feeling of fullness and aiding in digestion. Despite their small size, black soybeans pack a nutritional punch, providing essential minerals like iron and magnesium while fitting seamlessly into a low carb lifestyle.
Edamame
Net Carbs: 4 grams per half-cup serving
Calories: 95 per half-cup serving
Edamame, young soybeans, are another fantastic low carb bean option suitable for a keto diet. Rich in protein, fibre, and various vitamins, edamame offers a satisfying crunch and a nutritional boost to salads, stir-fries, or enjoyed as a standalone snack. Its versatility and low carb content make it an ideal choice for those following a ketogenic lifestyle.
Lupini Beans
Net Carbs: 2 grams per half-cup serving
Calories: 120 per half-cup serving
Lupini beans, while less commonly known, are a powerhouse of nutrition with a remarkably low carb content. These beans are high in protein and fibre, promoting satiety and aiding in digestive health. Additionally, lupini beans contain essential minerals like calcium and potassium. However, it’s important to note that these beans require special preparation due to their bitter taste caused by alkaloids. Soaking and rinsing them thoroughly or buying pre-prepared versions are recommended to enjoy their benefits without the bitterness.
Green Beans
Net Carbs: 4 grams per half-cup serving
Calories: 31 per half-cup serving
Green beans, often overlooked in discussions about low carb beans, are a great keto-friendly vegetable option. These beans are loaded with vitamins C and K, along with essential minerals like manganese. Their versatility in various dishes, from salads to side dishes, allows for easy incorporation into a low carb, keto meal plan.
Mung Beans (Sprouts)
Net Carbs: 3 grams per half-cup serving
Calories: 31 per half-cup serving
Mung beans are a lesser-known yet beneficial low carb bean option. They are also rich in protein and antioxidants, which help in reducing inflammation and improving overall health. Mung beans can be sprouted or cooked, adding a variety of textures and flavours to your meals.
Navy Beans
Net Carbs: 5 grams per half-cup serving
Calories: 127 per half-cup serving
Navy beans, also known as haricot beans, offer another low carb option. They are a good source of protein and dietary fibre, which helps in promoting digestive health and maintaining a feeling of fullness. Navy beans are versatile and can be used in soups, stews, and salads, making them a convenient choice for a keto diet.
Conclusion
These beans make excellent options for keto dieters aiming to maintain ketosis while enjoying the nutritional benefits of beans. Incorporating these low-carb bean varieties into your keto diet can diversify your meal options while ensuring you stay within your carb limits. Always remember to account for the carb content of these beans within your overall daily carb intake to maintain ketosis effectively. With their nutrient-rich profiles and low carb counts, these beans can be valuable additions to your keto journey, offering both taste and health benefits without compromising your dietary goals.
