can you have beans on the keto diet Are beans keto friendly? carbs in beans and keto carb limit

Beans have been a long-standing staple in many diets, including the keto diet. While the keto diet typically focuses on low-carb and high-fat foods, there are certain beans that fit into this diet. In this post, we will go over the carb count of various types of beans and provide substitutes for those that are higher in carbs. First, let’s establish the keto carb limit. The general rule of thumb for those following a keto diet is to aim for 20-50 grams of net carbs per day. Net carbs are calculated by subtracting the fiber content from the total carb count. This means that for a food to be considered keto-friendly, it should have a low net carb count. Many types of beans are high in carbs, making it tricky to incorporate them into a keto diet. However, there are some options that are lower in carbs and can be enjoyed in moderation. Let’s take a closer look: Black Soybeans - These are a great option for those following a keto diet, with only 1 gram of net carbs per half cup. They have a similar texture to black beans and can be used in the same way. Lupini Beans - These beans are also low in carbs, with only 2 grams of net carbs per half cup. They are often sold in jars and make for a tasty snack. Green Beans - While not technically a bean, green beans are a great side dish option for those following a keto diet. They have only 4 grams of net carbs per cup and are easy to prepare. Now, let’s talk about substitutes for those beans that are higher in carbs: Chickpeas - A versatile option in many cuisines, chickpeas are unfortunately not keto-friendly. However, a great substitute is roasted cauliflower. Season it with the same spices you would use for chickpeas and roast until crispy. Kidney Beans - Kidney beans are high in carbs, with 20 grams of net carbs per cup. A great substitute for kidney beans is zucchini. Cut it into small pieces and use it in the same way you would use kidney beans in recipes. Black Beans - Another popular bean, black beans have 12 grams of net carbs per half cup. For a substitute, try using mushrooms. They have a similar meaty texture and can be used in recipes that call for black beans. While beans can be a healthy addition to a balanced diet, some types may not fit into a keto diet. By understanding the carb count of various beans and their substitutes, you can still enjoy delicious meals while sticking to your keto goals. Be sure to always check the nutrition label and calculate the net carbs to ensure a keto-friendly diet.

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