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Most beans are too high in carbohydrates for the keto diet, but some may be a good fit — namely, green beans, lupin beans, and black soybeans. You can also consider some alternatives to beans for recipes like chili and soup, such as mushrooms, eggplant, squash, or sausage.
1. Green Beans. Low in calories and carbs, these are a real winner! These keto beans are tasty, filling, and versatile! Try them cooked with garlic and lemon for an incredible (and healthy!!) side or snack. These have an impressively low 4g net carbs per cup. 2. Edamame. Are actually immature soybeans!
In this article we’ll be surveying 14 different bean varieties to determine the lowest carb beans by rank. As it turns out, the lowest carb beans are edamame and soybeans– each of which contain 14 grams of carbohydrates per 1-cup serving.
We’ll take an in-depth look at low carb beans to incorporate in your diet and some other options to replace beans in your ketogenic lifestyle.
Beans that are high in carbs and calories are decidedly not keto-friendly. But that doesn’t mean you cannot add smaller-than-standard-diet portions of other beans to your keto diet. Let’s cover some basic bean macronutrient breakdowns and what a keto-friendly portion would look like.
Green beans and black soybeans are keto-friendly bean options, each containing only 2 grams of net carbs per 1/2-cup (60–90-gram) serving. Some promising keto substitutes for beans include ...
Beans and legumes low in net carbs include tofu, soybeans, mung beans, lentils, broad beans, black-eyed peas, great northern beans, black beans, limas, and navy beans.
Black soybeans are the most keto-friendly option, with a low net carb content of around 2 grams per half-cup serving. Edamame and green beans also make the cut, offering a moderate carb count suitable for a ketogenic diet when consumed in controlled portions. Pinto, kidney, and navy beans are generally too high in carbs for a standard keto regimen.
Beans are high in carbohydrates, and they're rumored to cause gas. But recipes like hummus spread and bean salad can still fit into a low-carb diet. Here's how.
However, from a low-carb perspective, they contain too much starch. In fact, the net carb content of most beans and lentils is so high that they belong on the “do not eat” list for keto. To help you figure out exactly what beans to avoid and what to replace them with, we put together this keto guide addressing the following topics: