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Are Beans Keto-Friendly?Here's What Nutritionist’s Say
27 Jan' 21

Are Beans Keto-Friendly?Here's What Nutritionist’s Say

 


 

Although they're high in fiber, are they keto-friendly? 

 

Here's something you probably already know about the keto diet: 

 

To put it mildly, it's an adjustment. Carbohydrates are only allowed to make up around 5% to 10% of your daily calories on the high-fat, low-carb diet, which equates to about 25 to 50 grams per day. However, the keto diet allows you to consume a significant quantity of protein up to 20% of your daily calories and beans are a terrific (and healthy!) source of protein, particularly if you're following a vegetarian-friendly keto diet.

 

Beans include roughly 10 grams of protein (and a similar amount of fiber) per cup, which can help you feel filled for longer on any diet but are beans keto-friendly? Unfortunately, the answer is no. Beans, such as black beans, cannellini beans, and garbanzo beans, aren't particularly suited to a high-fat diet. If you're on the higher end of the keto carb spectrum, one cup of black beans, for example, offers 41 grams of carbohydrates, which is nearly a whole day's worth of carbs on a keto diet. Even if you reduced it to half a cup of black beans, you'd still have 20 grams of carbs, which is nearly enough to meet your daily carb consumption on the keto diet if you're aiming for a 5% carb intake. 

 

Garbanzo beans (hello, hummus!) have 45 grams of carbohydrates per cup, and pinto beans contain 45 grams of carbohydrates per one cup serving. If you absolutely cannot live without beans, there is another option. A cyclical keto diet, also known as keto cycling, which is following a ketogenic diet for a few days, then taking a break and eating high (or at least normal) quantities of carbohydrates for a day which can include beans.

 

Also read 5 frequent adverse effects of following a keto diet 

 

Following this cyclical approach has several benefits. "It enhances or restores your body's ability to switch between different fuel sources." Plus, when you eat a high-fat, low-fiber, low-antioxidant diet, the food you eat can be rich in inflammatory characteristics and poor in fiber and antioxidants. You can fill your plate with foods that supply the nutrients you're lacking (such vitamins, minerals, and fiber all of which you'll get from beans) and help keep inflammation at bay on those higher-carb days. 

 

If you're following a very rigorous version of the keto diet, you won't be able to consume beans but if you're ready to be a bit more flexible with your eating plan, beans might be okay.

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