The ketogenic diet, commonly known as keto, has been gaining popularity in recent years.
The high-fat, low-carb diet is known for its potential health benefits, including weight loss, improved blood sugar control, and increased energy levels.
While many people think that the keto diet is all about meat and cheese, there are plenty of plant-based options that can fit into a keto-friendly meal plan.
Beans, in particular, can be a great addition to a keto diet as they are low in carbs and high in fiber and protein. In this article, we will explore the top 20 keto-friendly beans you need to try.
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1. Black Soybeans
Black soybeans are a low-carb, high-protein bean that can be used in a variety of dishes, from soups to salads to dips. They contain only 1 gram of net carbs per ½ cup serving, making them an excellent choice for anyone following a keto diet.
2. Black Beans
Black beans are a popular bean variety that can be found in many Mexican and Latin American dishes. They contain 7 grams of net carbs per ½ cup serving, making them a great option for those following a keto diet in moderation.
3. Kidney Beans
Kidney beans are another popular bean variety that can be used in chili, salads, and other dishes. They contain 11 grams of net carbs per ½ cup serving, which is higher than some of the other beans on this list, but they can still be incorporated into a keto diet in moderation.
4. Pinto Beans
Pinto beans are a versatile bean that can be used in a variety of dishes, including tacos, burritos, and salads. They contain 8 grams of net carbs per ½ cup serving, making them a good option for those following a keto diet in moderation.
5. White Beans
White beans are a mild-tasting bean that can be used in a variety of dishes, including soups, stews, and salads. They contain 6 grams of net carbs per ½ cup serving, making them a great option for those following a keto diet.
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6. Navy Beans
Navy beans are a small, white bean that can be used in a variety of dishes, including casseroles and soups. They contain 12 grams of net carbs per ½ cup serving, making them a good option for those following a keto diet in moderation.
7. Adzuki Beans
Adzuki beans are a small, red bean that is commonly used in Japanese and Chinese cuisine. They contain 8 grams of net carbs per ½ cup serving, making them a great option for those following a keto diet.
8. Mung Beans
Mung beans are a small, green bean that is commonly used in Indian and Southeast Asian cuisine. They contain 5 grams of net carbs per ½ cup serving, making them an excellent choice for anyone following a keto diet.
9. Lentils
Lentils are a type of legume that come in many different colors, including brown, green, and red. They are commonly used in soups, stews, and curries. They contain 13 grams of net carbs per ½ cup serving, which is higher than some of the other beans on this list, but they can still be incorporated into a keto diet in moderation.
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10. Lima Beans
Lima beans, also known as butter beans, are a large, flat bean that is commonly used in stews and casseroles. They contain 12 grams of net carbs per ½ cup serving, making them a good option for those following a keto diet.
11. Edamame
Edamame is a popular snack made from immature soybeans that are still in the pod. They are commonly served as an appetizer in Japanese restaurants. They contain 3 grams of net carbs per ½ cup serving, making them an excellent choice for anyone following a keto diet.
12. Chickpeas
Chickpeas, also known as garbanzo beans, are a popular bean variety that is used in many Middle Eastern and Mediterranean dishes, such as hummus and falafel. They contain 13 grams of net carbs per ½ cup serving, which is higher than some of the other beans on this list, but they can still be incorporated into a keto diet in moderation.
13. Cannellini Beans
Cannellini beans, also known as white kidney beans, are a large, white bean that is commonly used in Italian cuisine. They contain 6 grams of net carbs per ½ cup serving, making them a great option for those following a keto diet.
14. Fava Beans
Fava beans, also known as broad beans, are a large, flat bean that is commonly used in Mediterranean and Middle Eastern cuisine. They contain 7 grams of net carbs per ½ cup serving, making them a good option for those following a keto diet.
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15. Garbanzo Beans
Garbanzo beans, also known as chickpeas, are a popular bean variety that is used in many Middle Eastern and Mediterranean dishes, such as hummus and falafel. They contain 13 grams of net carbs per ½ cup serving, which is higher than some of the other beans on this list, but they can still be incorporated into a keto diet in moderation.
16. Green Beans
Green beans are a common vegetable that can be eaten raw or cooked. They contain 3 grams of net carbs per ½ cup serving, making them an excellent choice for anyone following a keto diet.
17. Wax Beans
Wax beans are a type of green bean that is commonly used in salads and casseroles. They contain 3 grams of net carbs per ½ cup serving, making them a great option for those following a keto diet.
18. Soybeans
Soybeans, also known as edamame, are a popular snack made from immature soybeans that are still in the pod. They contain 3 grams of net carbs per ½ cup serving, making them an excellent choice for anyone following a keto diet.
19. Great Northern Beans
Great Northern beans are a medium-sized, white bean that is commonly used in soups and stews. They contain 6 grams of net carbs per ½ cup serving, making them a good option for those following a keto diet.
20. Butter Beans
Butter beans, also known as lima beans, are a large, flat bean that is commonly used in stews and casseroles. They contain 12 grams of net carbs per ½ cup serving, making them a good option for those following a keto diet in moderation.
In conclusion, there are plenty of beans that can be incorporated into a keto-friendly meal plan. From black soybeans to green beans to chickpeas, there are many options to choose from that are low in carbs and high in fiber and protein. Whether you are looking to make a hearty soup or a refreshing salad, these keto-friendly beans are sure to satisfy your cravings.
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FAQs About Top 20 Keto Friendly Beans You Need To Try
Can I eat beans on a keto diet?
Yes, you can eat beans on a keto diet as long as you choose low-carb, high-fiber options like black soybeans, white beans, and mung beans.
How much of these beans can I eat on a keto diet?
It’s important to keep track of your carb intake and stick to your daily limit. Generally, ½ cup servings of these beans are a good option for those following a keto diet.
Are canned beans keto-friendly?
Canned beans can be keto-friendly as long as you choose varieties that are low in carbs and free of added sugars and preservatives. Be sure to check the nutrition label before purchasing.
Can I have refried beans on a keto diet?
Refried beans are often high in carbs due to added oils and other ingredients. It’s best to choose other low-carb bean options or make your own refried beans using keto-friendly ingredients.
Can I use beans as a substitute for grains on a keto diet?
Beans can be a good substitute for grains on a keto diet since they are low in carbs and high in fiber and protein. However, it’s important to still monitor your carb intake and stick to your daily limit.
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