Are Beans Keto? – Which beans are keto-friendly?

Beans are a very healthy source of nutrients. It contains protein, fiber, folate, and antioxidants.[1][2][3]

Beans reduce the risk of cancer and cardiovascular diseases, prevent fatty liver and help with controlling appetite. [4][5][6][7]

But, the main question arises, are beans low carbs? And are beans keto-friendly? How to eat beans on keto?

In this article, we will learn carbs in beans, health benefits and keto aspects of beans.

Are beans vegetable or legume?

Beans are technically legumes rather than vegetables. [8][9]. But, green beans and soybeans contain less than 5g net carbs.

Beans are full of fiber, vitamins, and minerals like other vegetables. But, these can provide lots of plant-based protein, unlike other vegetables.

A legume is a member of Leguminosae. Such plants contain seeds inside the pod.

But beans are frequently classified as vegetables.

The most surprising benefits of beans are it can prevent heart diseases, can fight cancer, can lower bad cholesterol, and can help to lose weight. [10][11][12]

In this article, we will learn carbs in beans, health benefits and keto aspects of beans.

Does the nutrition of beans fit with the keto diet?   ‌

Beans‌ ‌generally‌ ‌high‌ ‌in‌ ‌carbs,‌ ‌fiber,‌ ‌and‌ ‌proteins.‌ ‌‌[‌13‌]‌ ‌

According to USDA, 100g‌ ‌of‌ ‌the‌ ‌black‌ ‌bean‌ can provide ‌‌[‌14‌]‌-‌ ‌ ‌

• Calories‌ ‌-‌ ‌‌132‌ ‌kcal‌ ‌
• Total‌ ‌carbs‌‌ ‌-‌ ‌23.7g‌ ‌
• Fiber‌ ‌-‌ ‌‌8.7g‌ ‌
• Net‌ ‌carbs‌ ‌-‌ ‌‌15g‌ ‌
• Protein‌‌ ‌-‌ ‌18.2g‌ ‌
• Fat‌‌ ‌-‌ ‌9g‌ ‌

Vitamins and minerals (micronutrients)

Beans are also rich in lots of vitamins and minerals. Beans contain the micronutrients in decent amount. These micronutrients are the main reason lots of people love to eat beans, regardless they are following a keto diet or not.

• Vitamin‌ ‌K‌‌ ‌(24%‌ ‌of‌ ‌DV)‌ ‌
• Thiamin‌‌ ‌(10%‌ ‌of‌ ‌DV)‌ ‌
• Riboflavin‌ ‌‌(14%‌ ‌of‌ ‌DV)‌ ‌
• Vitamin‌ ‌B6‌‌ ‌(12%‌ ‌of‌ ‌DV)‌ ‌
• Folate‌‌ ‌(14%‌ ‌of‌ ‌DV)‌ ‌
• Calcium‌‌ ‌(10%‌ ‌of‌ ‌DV)‌ ‌
• Iron‌‌ ‌(29%‌ ‌of‌ ‌DV)‌ ‌
• Magnesium‌‌ ‌(21%‌ ‌of‌ ‌DV)‌ ‌
• Phosphorus‌‌ ‌(24%‌ ‌of‌ ‌DV)‌ ‌
• Potassium‌‌ ‌(15%‌ ‌of‌ ‌DV)‌ ‌
• Copper‌‌ ‌(20%‌ ‌of‌ ‌DV)‌ ‌
• Manganese‌‌ ‌(41%‌ ‌of‌ ‌DV)‌ ‌
• Selenium‌‌ ‌(10%‌ ‌selenium).‌ ‌

All this nutrition is cooked or boiled beans because raw beans are very in carbs and everyone at least boils beans before consuming. This is just an example, nutrition value changes to the next beans. For example – 

1. Fiber in beans

Beans are the greatest source of the fiber on this earth whether it is soluble fiber or insoluble fiber. Beans contain 20-30% of the daily recommended value of the fiber. [16][17][18]

Fiber helps with weight loss by suppressing appetite, improving gut bacteria, boosting metabolism and reducing calorie intake. [19][20][21][22][23]

2. Protein in beans

Beans are also very rich in plant-based protein.

It contains a 15-30% daily recommended value for protein. [24]

Protein is the key factor in losing weight because the thermic effect of food is more for protein, suppresses appetite, boosts metabolism significantly and regulates weight changing hormones. [25][26][27][28]

Other than that, protein is also essential to stay fit, to repair the injury and to maintain weight. [29][30][31]

How many carbs in beans? and which bean has the lowest carb count?

Soybean and green beans are the ideal beans for the keto diet. It contains the lowest carb count among all beans. it contains 2-4g net carbs. But, beans, generally high in carbs. Raw beans contain a very high amount of carbs.

So, on a low carb diet or keto diet always eat allowed beans in the form of boiled, cooked, or canned.

It would decrease it carbs content almost by 2-3 times.

Raw black bean contains 62g total carbs, 15.5g fiber, and 46.5g net carbs.[15] Cooked bean contains 15.5g net carbs. [16]

Although this carbs content changes one bean to the next.

Are beans keto-friendly?

No, in general, you cannot eat beans on a keto diet. But, there are some beans that you can eat in moderation on keto or low-carb diet such as Soybean (2.3g net carbs per 100g), Green beans (4.7g net carbs per 100g) and  Lupins beans (7g net carbs per 100g).

If you are talking in a general way than most of the beans are not keto-friendly because they contain 10-20g net carbs.

On a standard keto diet, you can only eat less than 20g carbs per day or 7g carbs per meal and some beans such as Chickpeas or garbanzo beans contain 20g net carbs per 100g, which is way higher than allowed carbs.

If you are targeted or high protein keto-diet in which you can eat 20-50g carbs per day then it will give you some space.

It totally depends on the individual carbs tolerance level that how much carbs an individual can eat. Some people can eat up to 80g carbs and some even can’t eat more than 30g. But generally, people can eat up to 50g carbs. 

Although, the Glycemic index of beans lies between 20-40, which is low. It will not give a sudden spike in blood sugar levels. But, do you think it matters?

You can eat some beans in moderation – 

• If you are on a Targeted Keto Diet or High Carbs Keto Diet
• If you are on a keto diet with a very active day such as you are an athlete or work hard.

You should avoid all beans –

• If you are on fat adapting or trying to get into a ketosis state.
• If you are on the standard keto diet (SKD) with a sedentary lifestyle.

Our Recommendation For You

Soybean and green beans are the lowest carbs beans, contain just 4.7g net carbs and 2.3 net carbs respectively. So, Stick to Soybean and green beans on keto diet. You can also lupin bean occasionally basis because it is also low carbs bean contain just 7g net carbs.

Best beans to eat on a keto diet and low carb diet

Beans that contain less than 5g carbs are the best beans to eat on a keto diet in moderation at one meal of the day.

1. Soybean (2.3g net carbs per 100g) 

Carbs in Soybean – 100g of boiled soybean without salt contain 8.3g total carbs, 6g fiber, and 2.3g net carbs (total carbs minus fiber). [14][15]

Macros – 2.3g net carbs, 6g fiber, 18.2g protein, 9g fat. [14][15]

2. Green beans (4.7g net carbs per 100g) 

Carbs in Green beans – 100g of cooked Green beans without salt contain 7.9g total carbs, 3.2g fiber, and 4.7g net carbs. [33]

Macros – 35 kcal, 16.4g net carbs, 1.9g protein, 0.3g fat. [33]

Beans you can eat on a keto diet in moderation

Beans that contain more than 5g carbs and less than 10g carbs, You can add those beans to your one meal in moderation on a keto diet or low-carb diet.

1. Lupins beans

100g of cooked Lupini beans without salt contain 9.8g total carbs, 2.8g fiber, and 7g net carbs. [29]

Macros – 105 kcal, 7g net carbs, 15.5g protein, 3g fat. [29]

2. Yardlong bean

100g of boiled Yardlong bean without salt contain 9g net carbs. [18][19]

Macros – 47 calories, 9g net carbs, 2.5g protein, 0.1g fat. [18][19]

3. Refried beans

100g of canned Refried bean contains 13.5g total carbs, 3.5g fiber, and 10g net carbs. [24][25]

Macros – 379 kcal, 10g net carbs, 5g protein, 2g fat. [24][25]

Beans You Should Avoid on a Keto diet

Beans contain more than 10 net carbs, You should avoid these beans at any cost to stay in ketosis.

1. Mung beans (105 kcal, 11.5g net carbs, 8g protein, 0.3g fat) [28]

2. Lentils  (116 kcal, 12g net carbs, 9g protein, 0.3g fat) [31]

3. Lima beans (115 kcal, 13.8g net carbs, 7.8g protein, 0.3g fat) [30]

4. Fava beans (110 kcal, 14.2g net carbs, 7.6g protein, 0.4g fat)[34]

5. Cowpeas beans (116 kcal, 14.2g net carbs, 7.7g protein, 0.5g fat) [35]

6. Winged beans (147 kcal, 15g net carbs, 10.6g protein, 5.8g fat) [20][21]

7. Navy beans (140 kcal, 15.5g net carbs, 8.2g protein, 0.6g fat) [26][27]

8. Baked beans (155 kcal, 16.1g net carbs, 5.5g protein, 5.1g fat) [37]

9. Kidney beans (116 kcal, 16.4g net carbs, 8.7g protein, 0.5g fat) [32]

10. Pinto beans (17g net carbs, 9g fiber, 9g protein, 0.7g fat) [14][15]

16. Chickpeas or garbanzo beans (164 kcal, 19.8g net carbs, 8.8g protein, 2.6g fat) [36]

When you can eat beans on a keto diet?

Most beans can easily kick you out of ketosis. Some beans like garbanzo beans contain 20g net carbs per 100g. 20g carbs are the daily limit for the Standard keto diet. 

But there are some times when you can even garbanzo beans such as on carb-loading day on the keto diet.

So if you are a fan of beans, then you need to find these occasions. 

1. When you can watch your portion – you can add low-carb bean every day in the moderate amount on a keto diet.

A moderate amount means no more than 50-100g per day.

2. On Targeted keto diet (TKD) – you can also add some beans to your diet. TKD is most beneficial for people with a very effective lifestyle or exercises regularly.

In this diet, you can add 30-50g extra carbs to your diet. Before and after workout window. You can add beans instead of other carbs.

3. On Cyclical Ketogenic Diet (CKD) – you can add even more carbs to your diet. This diet is recommended for athletes or people with very high-intensity workouts.

In this diet, you follow the Standard keto diet for 5 days and load carb for 24-48 hours. You can add any bean at that time.

How many beans you can eat on keto?

You should watch your portion. Never go crazy about beans. 

Eat beans in a moderate amount on a keto diet. Lupin beans contain 7g net carbs per 100g. 

So, Eat fewer than 100g bean on the keto diet if you want to add on a keto diet.

When to avoid bean on a keto diet or low carbs diet?

Generally, you should avoid beans on a keto diet or a low-carb diet. 

Avoid beans completely if you are following a standard keto diet or you are trying to adapt ketosis stage. 

When you are just beginners, your body has to transition its metabolic state to a fat-burning state called ketosis.

During this time, you should not eat any carbs or eat less than 20g carbs per day.

You need to restrict carb during this time and add fat as much as you can. Beans are high in carbs and contain almost zero fat, which is the worst condition for ketosis.

So, avoid beans completely during the transition stage or on a standard keto diet.

Health benefits of beans

There lost of health benefits adding beans to your diet. 

• Contain Antioxidants – Beans are rich in polyphenols, which is an antioxidant [37]. Antioxidants help to fight free radicals.[38]
• Prevent heart diseases – Researches have shown that beans help to lower cholesterol and lower coronary heart diseases. [39][40][41][42]
• Reduce the risk of cancer – Some studies have shown that beans contain antioxidants and anti-inflammatory agents. This can help to reduce the risk of cancer. [43][44]
• It can prevent fatty liver – fat can be accumulated in the liver, which can develop high cholesterol and high blood pressure. [48][49]
• Help to manage diabetes – Beans contain protein and fiber which help in lower the blood glucose level. [45][46][47]
• Can improve your gut – Research has shown that beans can help in enhancing gut bacteria and increase good bacteria.

Downsides of beans

Beans are considered very healthy, but it contains anti-nutrients too. Such as –

• Lectins – it protects the plant from harmful organisms. Beans also contain lectins. Some types of lectins are inflammatory, toxic and can cause damage to the intestines. [50]
• Phytates – Plant stores phosphorus as phytic acid, also known as phytates. It binds with minerals and inhibits the absorption of nutrients. [51]

Low carb bean substitutes

Beans are high carbs and you cannot eat beans on a keto diet, although there are some low carb beans. but, in general, you cannot eat beans on a ketogenic diet. You can also try some

• Pea
• Enoki Mushrooms
• Beanless Refried Beans

Conclusion  

Generally, you can not have beans on a keto diet. Beans are high in carbs, fiber, and protein and low in fat, which is not good for the keto diet.

Although, you can eat some low carbs beans such as soybean, lupin and green beans on a keto diet.

Beans are filled with nutrients and fiber, so it is a good thing to add beans to your diet, but on keto or low carb diet you should try other low carb substitutes such as peasEnoki Mushrooms and Beanless Refried Beans.

You should eat beans on keto in a moderate amount, no more than 100g per day.

Although there are some times you can eat more beans on a keto diet, such as targeted keto diet (TKD) or cyclic keto diet (CKD). TKD and CKD give more room for carbs and beans as well

Choose wisely and stay healthy.

The most frequently asked questions