Packed with protein and other nutrients, beans are a staple in anyone’s kitchen and a mom’s best friend. Loaded with protein, iron, calcium, potassium and other good stuff beans have also made their way to the hearts of people who follow a healthy lifestyle. But before you get to excited about eating beans you need to know some facts? Are they keto-friendly? Are there different types of beans you can eat on keto?
Here’s what we found out.
What is it?
Turns out beans have a long history. Serving as a vital source of protein in both the old and the new world, it is considered as one of the longest cultivated plants. Ain’t that a feat!
What’s more it is a great source of plant-based protein and can often be substituted for meat hence, its popularity with vegans.
Not to mention the fact that beans are great sources of energy, offers loads of vitamins and nutrients and can prevent certain diseases such as cancer and diabetes.
However, along with the pros comes the cons of consuming beans, especially if you follow low-carb diets like keto. The fact is beans are high carbs! *gasp* we know. But never fear, as long as you keep track of your daily carb intake and if you follow our recommended list of beans and legumes to eat and adjusting your workout sessions. You can still help yourself to a hearty and delicious dish served with your favorite beans.
The best of beans
Here are our top picks for the best of the best (in terms of beans and legumes) and its keto-friendliness.Enjoy with caution.
Tofu (fermented soybeans)
1.2g net carbs/cup
Also known as bean curd is made from fermented soymilk and is an excellent source of amino acids, iron and other nutrients and is actually gluten-free!
Edamame (boiled soybeans)
4.1g net carbs/cup
Popular in East Asia cuisine this type of bean is best enjoyed either boiled or steamed.
7.25g net carbs/cup
Available during spring, peas are known to promote eye health.
10g net carbs/cup
A popular pick, this great source of protein and dietary fibers which are a given in the legume family, this type of bein is also rich in vitamins A, C and K.
23.3g net carbs/cup
Native to India, this type of bean contain high-levels of antioxidant that can reduce life-threatening illnesses.
24.2g net carbs/cup
Legumes known for their lens-shaped seeds is known to promote heart health, improve the immune system and provide your daily folate intake.
24.2g net carbs/cup
Also known as broad beans. This type of bean is loaded with nutrition (vitamin B6, potassium, copper and magnesium) and no saturated fat or cholesterol!
24.4g net carbs/cup
Also known as black-eyed peas, this type of bean is a staple in any american meal. It also offers a ton of health benefits such as improved digestion, improved heart health and blood circulation.
Great Northern Beans
24.9g net carbs/cup
With a host of multiple health benefits this type of beans go well with any type of dish whether it be soups, stews or salads.
Eating food on a keto diet isn’t as easy it seems. You aren’t always able to pick and choose just what you want to have, especially if it’s high in carbs. But don’t let that get you down! There are ways to eat your favorite bean dish so long as it is in controlled portions.