Ketogenic Diet Foods
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Beans on keto diet: Can you eat beans while on keto?

Beans are a very famous food type. Many societies eat beans on daily basis and few others take it every now and then. Doing Keto is a choice, but when you do keto diet, the biggest question that comes up is whether you can consume Bean son a keto diet or not?

 

This article goes into deep details about whether you can have beans on keto diet or not. And if yes then which type of beans to avoid and what can be taken based on their carb contents. After all Keto diet is all about cutting down on carbohydrates and beans offer quite a lot of carbs as such. The good news is that there are few types of beans that can be taken even on a Keto diet. Read on to find out about full details on beans on keto diet.

 

What are Beans?

 

Beans are the seed of the Fabaceae family, which is also known as the legume, pea, or bean family.  Beans offer protein, fiber, iron, and vitamins which are beneficial for health. Some beans develop in plants that mature in pellets or capsules.

Some beans are dry like chickpeas and peanuts etc. These beans are different from green beans and wax beans.

There are various ways to cook beans like boiling, frying, and baking, etc.

Beans on Keto diet
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Beans contain some harmful ingredients

 

  1. Lectins
  2. Protease inhibitors
  3. Phytates

 

Lectins

 

Beans have a very high quantity of lectins. It’s a part of the protein family. Red kidney beans contain a type of lectin which can induce nausea, vomiting, and upset stomach, and diarrhea.

 

Protease inhibitors

 

These are substances that obstruct protease, the enzyme that digests protein from your body. This can increase the chances of a leaky stomach.

 

Phytates

 

The phosphorus is collected as phytic acid by beans. Phytates will conflict with the willingness of your body to consume vitamins and minerals like magnesium, calcium, zinc, and iron.

 

Also Read: Best Keto Diet Pills for Weight Loss in 2020

 

Types of beans

 

There are several different types of beans. Dried beans have to cook until they’re soft enough to eat. Tinned and frozen beans are usually ready to eat on the stove or in the microwave after heating. Most types of beans such as red kidney beans, black beans, and pinto beans should be avoided on a standard ketogenic diet due to their high carbohydrate content. However, low-carb bean alternatives such as green beans and black soybeans can be enjoyed in moderation.

 

Most popular beans are

 

  1. Soybeans
  2. Kidney Beans
  3. Garbanzo Beans
  4. Pinto Beans
  5. Red Beans
  6. Lima Beans
  7. Black Beans
  8. Black-eyed Peas
  9. Navy Beans

 

All beans are healthy and good for health. But wait…

 

Are all these beans friendly for the keto diet?

 

The answer is NO…. Not all these beans are friendly for the keto diet.

 

Kidney beans, pinto beans, chickpeas, black beans, and some other must should be avoided in the keto diet. Because there are high carbs in such beans.

 

Beans that you CAN NOT take on a Keto Diet

 

There are many beans that are sometimes friendly and good on the keto diet, while some must have to be avoided.In keto diet, people must follow the rules for food. People only eat food which is low in carbohydrates and high in fat.

 

Beans are a very healthy diet. But the biggest problem with beans is they have a high carbohydrate which is not allowed in keto diet at any cost. That’s why beans should be avoided on keto diet.

 

List of beans must be avoided if you are on the keto

 

  1. Black beans
  2. Pinto beans
  3. Red kidney beans

 

Black beans

 

The healthy facts for black beans look fantastic for a few seconds with lots of vitamins and minerals including calcium, magnesium, and thiamine.

Black beans | Beans on keto diet
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1 serving size cup of black beans has

Magnesium  27 %
Thiamin 33%
Sodium 22%
Zinc 16%
Folate 36%

 

But the good looking cup has a problem for those who are on keto.

 

Black beans are rich in nutrition but also rich in carbohydrates which is not good for a keto diet.

 

1 serving cup of black beans has

 

Fat 0.8g
Carbohydrate 43g
Calories 223
Protein 14g
Fiber 16g

 

So, you must avoid black beans if you are on keto because of the high quantity of carbohydrates.

 

If you avoid the restrictions of the keto diet and continually using black beans you put yourself in big trouble.

 

Pinto beans

 

Pinto beans increase the nutrition in your body. But the amount of carb in the pinto beans is higher than the black beans. Pinto beans are not friendly to keto.

 

The popularity of pinto beans is because they are inexpensive and have more nutritions. It’s fantastic they have only one gram of fat but on the other side, they have eight grams of protein which easily break the rules of keto.

 

Pinto beans are full of minerals and vitamins, so many of you think to eat them in keto.

 

Pinto beans - Beans on keto diet - Ketodietactive
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1 serving cup of pinto beans has

 

Magnesium 20%
Potassium 16%
Thiamine 28%
Sodium 407mg
Iron 20%

 

1 serving cup of pinto beans has

 

Calories 248
Carbs 47g
Protein 15g
Fiber 15g
Fat 1g

 

So, we must avoid the pinto beans if you are in the keto because of 47g of total carbs. If you avoid the restrictions of the keto diet and continually use pinto beans you put yourself in big trouble.

 

Red kidney beans

 

Red kidney beans have a large amount of protein and lots of carbohydrates. There is high carbs count in kidney beans, but less than pinto beans and black beans.

 

Red kidney beans - Beans on keto diet - Ketodietactive
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1 serving cup of red kidney beans has

 

Sodium 4mg
Potassium 358mg
Folate 33%
Magnesium 10%
Iron 12%

 

1 serving cup of red kidney beans has

 

Carbs 22g
Protein 9g
Calories 126
Fat 0.6g
Fiber 5g

 

So, we must avoid the red kidney beans if you are in the keto because of 22g of total carbs. If you avoid the restrictions of the keto diet and continually use red kidney beans you put yourself in big trouble.

 

Also read: Keto diet: Top 7 Foods For Fast Weight Loss

 

Beans that you CAN TAKE on a Keto diet

 

If you love beans and you are on keto, don’t worry. There are some beans in the world that have a good taste and also have a very low amount of carbs.

 

List of low carb beans on the keto:

 

  1. White kidney beans
  2. Lima beans
  3. Black  soybeans
  4. edamame

 

White kidney beans

 

The carbohydrates in white kidney beans are lower in amount than the carbohydrate in red kidney beans. white kidney beans are not harmful if you take the very small quantity of white kidney beans. So you can have white kidney beans on keto diet.

White kidney beans - Beans on keto diet - Ketodietactive
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1 serving cup of white kidney beans has

 

Calories 110
Fat 0.5g
Carbs 13g
Protein 5g

 

Lima beans

 

One of the friendly beans for a keto diet is one and only lima beans. Lima has a very low amount of carbs. First, soak the beans to release the anti-nutrients.

Lima beans - Beans on keto diet - Ketodietactive
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A half serving cup of lima beans has

 

Calories 107
Protein 7g
Carbs 19g
FIber 6g
Net carbs 12g

 

Black soybeans

 

There is a very low carbohydrate in black soybeans. Black soybeans provide low carbs and high fat in the body which is good for keto.

 

black-soybeans - Beans on keto diet - Ketodietactive
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1 serving cup of black soybeans has:

 

Carbs 16g
Fiber 13g
Protein 21g
Fat 12
Calories 241

 

Edamame

 

Edamame is very popular in Asia. Basically it’s a part of the soybean family. The edamame has low carbs and high fat. Because of its low carbs content it is good beans for keto diet.

Edamame - Beans on keto diet - Ketodietactive
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1 serving cup of edamame has

 

Fiber 7g
Carbs 16g
Protein 16g
Calories 188
Fat 8g

 

Also read: Keto Diet Shopping List: The Ultimate buying guide

 

When to AVOID BEANS on the keto diet

 

First, you must try to avoid high carbs on a keto diet. Completely avoid the beans if you are following the keto diet.

 

At the very initial stage of the keto diet, when your body is transforming into a fat-burning process, take very small amounts of carb food. Mostly the diet plan for keto advised avoiding the beans during the first few weeks.

 

During the first stage, you need to cut the carb and add as much fat as you can. Beans are high in carbohydrates and have almost zero fat, which is the worst ketosis state.

 

If you’re really overweight-adapted and are attempting to integrate a small number of beans into your keto diet, use it gently. Monitor your ketones with bean meal, and see how your body reacts.

 

The body of each is different, which means that your system can handle the carbohydrates in beans differently than the body of others. When your body has learned to burn fat rather than carbohydrates, you may be able to tolerate a small portion of beans without jumping out of ketosis.

 

When are beans ACCEPTABLE on the ketogenic diet?

 

People love to eat beans and unfortunately, some beans have high carbohydrates which are not allowed in a ketogenic diet. If you’re interested in eating beans, try to schedule them with your exercise so that your body can use up calories from the extra carbs.

 

Beans may have a position on the ketogenic diet menu, but they must be the perfect types of beans, eaten only in small amounts, and consumed only when there are no substitutions.

 


 

Summary

 

You can’t have beans on a keto diet, usually. Beans are high in carbohydrates, starch, calcium, and low in fat, which is not ideal for dietary keto. Though, if at all you are longing to eat beans, You can eat beans on keto in a moderate quantity. That too some low carbs beans such as soybean, lima, edamame.

 

We all know, that beans are packed with minerals and vitamins, which is why beans are good for you as a part of general diet, but when you are on a keto diet or low carb diet you should avoid them. Especially, those which have high quantity of carbs such as Black beans, Red kidney beans, and Pinto beans.

 

If you are on a strict keto diet, advice would be to forget taking any kind of beans at all. But, if you are following rather relaxed form of Keto diet like Targeted Keto Diet (TKD) or Cyclic Keto Diet (CKD), you can have beans often. TKD and CKD also give the carbs and beans more space and are also easier to follow.

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