Ifyou’re following a keto diet, you may think that beans are off the menu. However, there are actually several types of beans that are keto-friendly and can add some much-needed variety to your diet.
In this article, we’ll explore the benefits of incorporating keto-friendly beans into your meals, provide a list of the top keto-friendly beans to try, and offer some recipe ideas to help you get started.
Why Add Beans to Your Keto Diet?
While many beans are high in carbohydrates, there are some types of beans that are low in net carbs and can be incorporated into a keto diet. Adding beans to your diet can provide a range of health benefits, including:
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High in Fiber
Beans are an excellent source of fiber, which is important for maintaining healthy digestion and promoting feelings of fullness. This can help to prevent overeating and aid in weight loss.
Rich in Nutrients
Beans are packed with essential vitamins and minerals, including folate, iron, and potassium. They are also a good source of protein, making them a valuable addition to a keto diet.
Low in Net Carbs
While many beans are high in carbohydrates, there are some varieties that are low in net carbs and can be incorporated into a keto diet without kicking you out of ketosis.
Top Keto-Friendly Beans
Here are some of the best keto-friendly beans to add to your diet:
Black Soybeans
Black soybeans are a great option for keto dieters, as they are low in net carbs and high in fiber. They are also rich in protein, with 7 grams per ½ cup serving.
Green Beans
Green beans are another low-carb option that can add some variety to your diet. They are high in fiber and a good source of vitamin C, vitamin K, and folate.
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Edamame
Edamame, or soybeans that are still in their pods, are a great snack for keto dieters. They are high in protein and fiber and low in net carbs.
Chickpeas
Chickpeas are slightly higher in net carbs than some of the other options on this list, but they are still a good option in moderation. They are high in fiber and protein and can be used in a variety of recipes.
Lupini Beans
Lupini beans are a lesser-known bean that are gaining popularity among keto dieters. They are high in protein and fiber and low in net carbs.
Recipe Ideas
Here are some recipe ideas to help you incorporate keto-friendly beans into your diet:
Black Soybean Salad
Toss together black soybeans, diced cucumber, chopped red onion, and crumbled feta cheese. Drizzle with olive oil and lemon juice and season with salt and pepper.
Green Bean Casserole
Make a keto-friendly version of the classic green bean casserole by using almond flour in the topping and a homemade cream of mushroom soup made with coconut milk.
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Edamame Dip
Blend cooked edamame with garlic, lemon juice, and tahini to make a delicious dip for veggies or low-carb crackers.
Chickpea Curry
Make a low-carb version of your favorite curry recipe by swapping out the rice or naan for cauliflower rice and using chickpeas instead of potatoes.
Lupini Bean Hummus
Blend cooked lupini beans with olive oil, garlic, lemon juice, and tahini to make a delicious hummus that is low in net carbs.
Conclusion
Incorporating keto-friendly beans into your diet can provide a range of health benefits, including increased fiber intake and a good source of essential nutrients.
With the variety of keto-friendly beans available, it’s easy to add some variety With the variety of keto-friendly beans available, it’s easy to add some variety to your meals while still staying within your carb limits.
Whether you’re looking for a snack, side dish, or main course, there are plenty of delicious ways to incorporate beans into your keto diet.
As always, it’s important to monitor your carb intake and make sure you’re staying within your daily limits. While beans can be a great addition to a keto diet, they should be consumed in moderation to avoid going over your carb limit.
If you’re new to incorporating beans into your keto diet, start with small amounts and gradually increase as you see how your body reacts. And remember to always choose the lowest-carb options and pair them with other healthy, keto-friendly foods for a balanced diet.
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FAQs About Keto Friendly Beans
Can you eat any type of beans on a keto diet?
- No, not all beans are keto-friendly. It’s important to choose beans that are low in net carbs, such as black soybeans, green beans, and edamame.
Can I eat beans every day on a keto diet?
- While beans can be a great addition to a keto diet, it’s important to monitor your carb intake and make sure you’re staying within your daily limits.
Are beans a good source of protein on a keto diet?
- Yes, many beans are a good source of protein, making them a valuable addition to a keto diet.
Can I eat hummus on a keto diet?
- Traditional hummus is made with chickpeas, which are slightly higher in net carbs. However, you can make a low-carb version using lupini beans or by using a smaller amount of chickpeas.
What are some other keto-friendly sources of fiber?
- Other keto-friendly sources of fiber include leafy greens, nuts and seeds, and low-carb fruits such as berries.
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