Are beans good for you? Beans are packed with fiber and nutrients, making them an excellent choice for a healthy diet. They’re also affordable and versatile. There are so many ways to cook and eat beans. Let us introduce you to the world of beans! Once you begin to dive into the world of ketogenic eating, it can seem like almost every food is off-limits. However, this isn’t the case! There are a lot of foods that are perfectly fine to eat when following a ketogenic diet. Most green veggies, meats, and nuts are all great additions to this type of diet plan. Let’s take a closer look at some common foods people think aren’t keto-friendly!
What are the benefits of eating beans on a keto diet?
Beans are very high in fiber and protein – two nutrients that are crucial to any healthy diet. They are also packed with vitamins, minerals, and antioxidants that can help prevent diseases like heart disease and cancer. A diet high in beans can also help to lower cholesterol. The fiber found in beans can help to reduce blood cholesterol levels and increase feelings of fullness. Beans are also one of the cheapest foods you can buy. When you aren’t just eating them as a side dish or as part of a meal, you can get a lot of bang for your buck!
Are beans keto-friendly?
Yes! Many kinds of beans are keto-friendly. Beans are packed with protein and fiber, two nutrients that are crucial to any healthy diet. However, there are some types of beans that are lower in carbs, and therefore better for keto diets, than others. Let’s talk about the different types of beans and how they can fit into your keto diet!
Black Beans: These are one of the lowest-carbohydrate beans, with only around 6 grams of net carbs per cup. Black beans are also one of the richest sources of fiber of all beans, with 8 grams per cup! Black beans are also an excellent source of protein, with around 15 grams in a cup. They are a great addition to any keto diet plan!
Are black beans keto-friendly?
Yes! Black beans are one of the lowest-carbohydrate beans, with only around 6 grams of net carbs per cup. They are also one of the richest sources of fiber in all beans, with 8 grams per cup!
Black beans are also an excellent source of protein, with around 15 grams in a cup. They are a great addition to any keto diet plan!
Are chickpeas (garbanzo beans) keto-friendly?
Yes, garbanzo beans are a low-carbohydrate source of fiber, protein, and minerals. However, the carb count does vary depending on the brand and how the beans are prepared. Garbanzo beans contain around 12 grams of net carbs per cup. They are also a rich source of fiber, with 8 grams per cup. Garbanzo beans are a great addition to any keto diet, especially if you are looking to increase your fiber intake!
Are edamame beans keto-friendly?
Yes! Edamame is a low-carbohydrate, high-protein bean. They are also a rich source of fiber, with 8 grams per cup. Edamame beans are a great choice for a keto diet, especially if you are looking to increase your fiber intake!
Are kidney beans keto-friendly?
Yes! Kidney beans are a low-carbohydrate source of protein, minerals, and fiber. They also have a relatively low sugar content compared to other types of beans. Kidney beans contain around 6 grams of net carbs per cup. They are also a rich source of fiber, with 8 grams per cup. Kidney beans are a great addition to any keto diet, especially if you are looking to increase your fiber intake!
Is soy protein keto friendly?
Soy products, such as soybeans and soybean oil, are not keto-friendly. They contain high levels of both carbohydrates and estrogen. Because ketogenic diets try to limit your carb intake, soy products are usually not included in keto plans. However, soy protein isolate is a refined soy protein that contains very few carbs. It’s also often added to protein powders and bars, so it’s easy to incorporate into your keto diet!
Is quinoa keto friendly?
No, quinoa is not keto-friendly. It contains high levels of both carbs and protein, making it a poor choice for keto diets. However, there are plenty of other grains and carb-heavy foods that are also very healthy. You just need to be careful how you select them.
Why are beans and most legumes off limits?
Beans are generally healthy, but many people choose to avoid them for various reasons. Beans contain a lot of carbohydrates, which can prevent you from reaching ketosis – the fat-burning state you follow when following a ketogenic diet. A single cup of beans contains around 50-60 grams of net carbs! While these aren’t terrible for you, depending on your health and fitness goals, they may not be a great fit for you.
If you want to incorporate beans into your keto diet, there are a few things you can do to make them fit your macros. You can soak beans overnight in salted water to remove some of the carbohydrates. You can also add ample amounts of healthy fats, like butter, olive oil, or coconut oil to your beans as you cook them. These fats can help to slow down your absorption of carbohydrates, making them easier for your body to break down.
Beans and fats – How to make them work for you on Keto
If you’re following a ketogenic diet, incorporating lots of healthy fats into your diet is essential. Beans are a great source of fiber and protein, but they don’t contain very many fats. However, there are a few ways you can add healthy fats to your beans! Here are a few ideas:
- Add fats to your beans while they are cooking – This can help to slow down the absorption of carbohydrates in beans, making them more keto-friendly.
- Add fats to your beans as a side dish – Add avocado, coconut, ghee, or butter to your beans as a side dish. This can help to boost the number of healthy fats in your diet!
- Add fats to your bean and grain protein bowl – You can add beans to your favorite protein bowl for a healthy and hearty meal!
- Make your homemade bean burgers – You can make your bean burgers at home, complete with added fats!
Health Benefits of Eating More Beans
- They’re packed with nutrients – Beans contain anti-inflammatory compounds, antioxidants, and plenty of vitamins and minerals.
- Beans are good for healthy heart, control cholesterol levels, immunity booster, helps in weight lose, etc.
- They’re affordable – Beans are one of the cheapest and most nutritious whole foods you can buy.
- They’re easy to cook – Beans are incredibly easy to cook, and there are many different ways to prepare them.
- They’re versatile – Beans can be added to other dishes, eaten on their own, or used in recipes.
3 Tasty Ways to Eat More Beans
- Bean and cheese quesadillas – This is a great way to use up leftover beans!
- Bean and rice tacos – Beans, rice, and cheese make a great base for tacos.
- Bean and grain protein bowls – These are a great way to use up leftovers while still getting a healthy and hearty meal.
You don’t have to give up the foods you love just because you’re trying to follow a ketogenic diet. There is room for plenty of delicious, nutritious foods in any diet plan.
