The ketogenic diet is a very low-carb, high-fat diet that can help you lose weight and improve health. It requires limiting net carbs, which is total carbs minus fiber, to 20-50 grams per day With this carb restriction, most beans and legumes are off the table This includes fava beans, also known as broad beans or faba beans. Here’s a closer look at fava beans and whether they can fit into a keto eating plan.
What are Fava Beans?
Fava beans are a type of legume native to North Africa and Southwest Asia. However, they are now grown and consumed around the world. The fava plant produces large, inedible pods that contain the beans inside.
There are several varieties of fava beans, ranging in size from small to extra large. They are generally available dried, canned, frozen, or fresh. Fava beans have a slightly sweet, earthy flavor and a creamy, starchy texture when cooked.
These beans are extremely nutrient-dense. A one-cup serving contains 10 grams of fiber and 12 grams of plant-based protein. Favas are also high in minerals like iron, magnesium, potassium, zinc, and calcium.
Additionally, fava beans are an excellent source of antioxidants and phytonutrients that reduce inflammation and promote good health. This impressive nutritional profile makes fava beans a very healthy food.
Fava Bean Carb Count
Though nutritious fava beans are too high in carbohydrates to fit a ketogenic diet. One cup of boiled, mature fava beans contains
- 25.5 grams total carbs
- 13.5 grams of fiber
- 12 grams of net carbs
Given that net carb intake should not exceed 20-50 grams on keto, one serving of fava beans could potentially use up nearly an entire day’s carb limit.
Some people following a keto diet aim for just 20-30 grams of net carbs daily to ensure they stay in ketosis. For them, eating even a small amount of fava beans may be enough to get kicked out of ketosis.
Effects of Fava Beans on Ketosis
The state of ketosis occurs when carb restriction causes the body to derive most of its energy from fat breakdown rather than glucose (carb) metabolism.
Consuming too many carbs disrupts ketosis because the body preferentially uses glucose over fatty acids and ketones for fuel Just 50 grams of carbs may be enough to halt fat burning
This makes fava beans and other high-carb foods incompatible with the ketogenic diet. Eating them regularly will prevent you from getting into or maintaining ketosis.
Some people may be able to occasionally fit a small serving of fava beans into their daily carb limit. However, this requires strict carb counting and restriction for the rest of the day’s meals.
Best Uses for Fava Beans on Keto
While fava beans don’t fit easily in a keto diet, there are a couple ways you may be able to incorporate them in moderation:
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As an occasional side dish. Have 2-3 tablespoons of fava beans to add 6 grams of net carbs. Pair with chicken, fish, or steak.
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In a veggie-based soup or stew. Use about 1/4 cup of fava beans and bulk up with keto veggies like zucchini, spinach, and cabbage.
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Blended into hummus or dip. Add a few fava beans to chickpeas when making homemade hummus for extra nutrition.
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In salad. Top a low-carb salad with 2-3 tablespoons of boiled fava beans for a pop of color and texture.
However, it’s best avoided to regularly rely on fava beans while on the keto diet. Their high carb content can quickly add up and kick you out of ketosis.
Keto-Friendly Fava Bean Substitutes
Fortunately, there are several excellent substitutions for fava beans that fit seamlessly into a low-carb lifestyle:
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Edamame has just 4 grams of net carbs per 1/2 cup serving. It provides a similar texture and nutty flavor.
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Hearts of palm contain less than 1 gram of net carb per 1/2 cup serving. Use them in place of fava beans in recipes.
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Green peas have 5 grams of net carbs per 1/2 cup but provide a taste and texture similar to fava beans.
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Soybeans have around 5 grams of net carbs per 1/2 cup serving. Try using black soybeans in place of fava beans.
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Eggplant, jicama, celery root, and turnips can provide a starchy texture similar to cooked fava beans.
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Nut-based flours like almond flour can be used to make low-carb dips and spreads in lieu of bean dips.
With some clever substitutions, you can recreate the flavors of dishes containing fava beans while keeping your carb intake low. This allows you to enjoy the essence of your favorite bean recipes within the parameters of a keto diet.
Are Fava Beans Keto: The Bottom Line
If you wish to use fava beans on keto, stick to 1-2 tablespoons at a time and strictly limit other carbs that day. Better yet, opt for low-carb bean substitutes like edamame, hearts of palm, and soybeans instead. This will allow you to enjoy the flavors you love while maintaining the carb restriction needed for ketosis.
Are Fava Beans Keto?
Fava Beans are not keto-friendly because they are high in carbs. They may kick you out of ketosis even with a small serving size.
Fava Beans should be avoided on keto because they are very high in net carbs (14. 25g of net carbs per 100g serving).
For ketosis to last, you should eat no more than 20 to 30 grams of net carbs per day. You can calculate your ideal daily net carb allowance by using this keto macros calculator.
As an alternative, you may look for other beans that are low in net carbs.
On a keto diet, you need to eat a lot of fat and not many carbs. Fava beans have neither of those things.
The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means the majority of your foods should be both low in carbs and high in fats.
Some foods that are low in carbs and high in fat are avocado, salmon, and ghee.
Fava Beans are minimally processed but not a good fit for keto because they are high in carbs.
To lose weight in a healthy way on keto, you should look at both the macros and the ingredients of the foods you eat.
Here are the common ingredients to be checked for keto – sweeteners, oils, and food additives.
Are Beans Keto-Friendly?
FAQ
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