Beans are often considered an extremely healthy food. They are rich in fiber, protein, and healthy fats.
You may be wondering, though, if you can have them on the keto diet, which is very low in carbs and high in fat.
Here’s more information about beans, which ones may be best for keto, and some keto-friendly alternatives.
Some beans are lower in carbs than others, but most are too high in carbs. A half-cup serving of beans has almost a day’s worth of net carbs.
That said, you may be able to include small quantities of beans in your diet on occasion. On the other hand, you should watch how much you eat, and to stay in ketosis, you should strictly limit those carbs at other meals.
For a half-cup serving of some of the most common types of beans, here are the net carb counts, which are the total carbs minus the fiber:
The ketogenic diet is all about eating high fat, moderate protein, and very low carb. But what about lima beans – can these starchy legumes fit into keto eating? Let’s take a deep dive into the carb counts of beans and their compatibility with keto.
An Overview of Keto Carb Guidelines
First, a quick refresher on keto macros. To get into ketosis and stay there, keto eaters aim for
- 50-70% of calories from fat
- 20-30% of calories from protein
- Only 5-10% of calories from net carbs
Net carbs refer to total carbs minus fiber and sugar alcohols. On keto, net carbs are strictly limited, usually to 20-50 grams per day maximum. Some recommendations are even lower, suggesting just 10-15 grams of net carbs initially.
With numbers this low, carbohydrate-rich foods obviously need to be restricted. Starchy vegetables fruits, grains and legumes like beans simply don’t fit the keto approach.
Why Beans Are Too High in Carbs for Keto
Beans are generally considered a healthy food. They provide ample protein, fiber, vitamins, and minerals. However, all varieties of beans are too high in carbohydrates for the ketogenic diet.
Let’s use lima beans as an example. Here are the nutrition stats for 1 cup cooked lima beans (170 grams):
- Calories: 216
- Fat: 0.8 g
- Carbs: 39.3 g
- Fiber: 16.1 g
- Net carbs: 23.2 g
- Protein: 15.2 g
With over 20 grams of net carbs in a single cup, lima beans far exceed the daily carb limits for ketogenic eating. Just one serving would use up nearly an entire day’s worth of carbs!
And lima beans aren’t an anomaly – other common beans like pinto, black, and kidney are also very high carb. Even supposedly “low carb” beans like lentils, black beans, and chickpeas don’t make the cut, with around 10-15 net carbs per serving.
The bottom line is beans of all kinds are off limits on keto. There’s simply no way to reasonably fit them into the under 20-50 grams of net carbs per day.
Healthier Low-Carb Alternatives to Beans
Although you’ll need to remove beans from your regular keto rotation, there are plenty of delicious, low-carb alternatives that can take their place:
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Cauliflower: With only 5 grams of net carbs per cup, ricing cauliflower is a perfect substitute for starchy beans and rice in dishes like burrito bowls.
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Mushrooms: Sliced or diced mushrooms can stand in for beans in chili, soups, and stews with only 2-3 net carbs per cup.
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Eggplant: Try using diced eggplant in place of beans to make flavorful curries, chilies, and more for under 5 net carbs per cup.
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Zucchini: Spiralizing zucchini into noodles creates a flexible, low-carb base for bowls and pasta dishes with around 3 net carbs per cup.
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Spaghetti squash: Bake spaghetti squash and use in place of starchy pasta for only 5 net carbs per cup – a great swap for lima beans!
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Cruciferous veggies: Options like Brussels sprouts, broccoli, and cabbage are fantastic low-carb additions to soups and stews in lieu of bean-heavy chilis.
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Avocado: Use creamy avocado as a base for dips and spreads instead of higher-carb bean-based options.
The takeaway is there are plenty of colorful, fiber- and nutrient-dense vegetable choices that can sub in for starchy beans in keto recipes. With a little creativity, you can craft delicious bean-free dishes.
An Example Keto Chili Recipe Without Beans
To give you an idea of how to convert a bean-centric recipe into a keto-friendly version, here’s a sample chili without the beans:
Ingredients:
- 1 lb ground beef
- 1 onion, diced
- 3 garlic cloves, minced
- 1 bell pepper, chopped
- 1 jalapeno, chopped
- 2 cups mushrooms, sliced
- 1 cup cauliflower rice
- 1 14.5 oz can diced tomatoes
- 2 tbsp tomato paste
- 1 cup beef broth
- 3 tbsp chili powder
- 2 tsp cumin
- 1 tsp oregano
- Salt and pepper to taste
Instructions:
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Brown ground beef in a skillet over medium-high heat until no longer pink, 5-7 minutes. Drain excess fat.
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Add onion, garlic, bell pepper and jalapeno. Cook until softened, about 5 minutes.
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Stir in mushrooms, cauliflower rice, diced tomatoes, tomato paste and beef broth. Bring to a simmer.
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Season with chili powder, cumin, oregano, salt and pepper.
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Let chili simmer 15-20 minutes until cauliflower rice is tender.
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Adjust seasoning as needed before serving.
This hearty, fiber-rich chili provides only 10 grams of net carbs per serving. It’s the perfect keto-friendly alternative to traditional bean-laden versions.
The Verdict: Lima Beans and Keto Don’t Mix
At over 20 grams of net carbs per serving, lima beans are far too carbohydrate-dense to include in a ketogenic diet. The same goes for all other varieties of beans.
Though you’ll need to remove beans and other starchy legumes from your regular rotation, the good news is there are plenty of colorful, nutrient-packed low-carb vegetables that can stand in as substitutes.
With options like cauliflower, mushrooms and eggplant at your disposal, you can still enjoy flavorful, filling chili and other bean-based dishes while sticking to your keto macros. A little creativity opens up a world of tasty possibilities.
Low Carb Beans You Can Enjoy on a Keto Diet
These are the best beans and bean products that you can eat in small amounts while on keto.
On the keto diet, black soybeans are the best low-carb bean to eat, especially if you want to switch out pinto or black beans for something else. You can buy them online in a can or a dry form, and you can use them in any dish that calls for beans, even refried beans.
They contain five grams of net carbs per ½ cup serving (*).
As a non-starchy vegetable, green beans are more like a bean, and they are easy to add to a low-carb or keto diet. They’re great as a side dish or as an addition to soups or frittatas.
Green beans contain roughly two grams of net carbs per ½ cup serving (*).
Edamame are young, white soybeans. They’re usually served in the pod, steamed with salt. They make an excellent snack or protein-rich addition to salads. One half-cup of edamame contains four grams of net carbs (*).
Tofu is a pressed soybean product that’s commonly used as a meat alternative in plant-based diets. You can cook it in a variety of ways, but the texture isn’t an identical match for beans.
Half a cup of tofu contains two grams of net carbs (*).
Although you may have to order them online, lupin beans are a great keto-friendly bean option. Lupin flour is also a popular choice for keto baking. They are bright yellow and traditionally eaten pickled. Cooked lupin beans contain five grams of net carbs per half a cup (*).
Mung beans are commonly used in Asian cooking. They’re lower in carbs than many other types of beans, but still not a great fit for keto. You may be able to include small amounts of them occasionally, though.
Cooked mung beans contain 12 grams of net carbs per half cup (*).
You can add lentils to soups, eat them as a vegetarian protein source, or eat them as a side dish. They are small and look like beads. They come in a variety of colors, as well. However, they’re not a great fit for keto diets.
Cooked lentils contain 12 grams of net carbs per half cup (*).
Limon beans are another bean that might work better for flexible low-carb diets than strict keto diets. These beans have a buttery texture and mild flavor, and are often prepared with ham.
A half cup of cooked lima beans contains 12 grams of net carbs (*).
Tempeh, like tofu, is made of pressed soybeans. However, tempeh is made from pressed whole, fermented soybeans — so it’s richer in protein than tofu. Tempeh is also a great source of fiber.
A three-ounce serving of tempeh contains one gram of net carbs (*).
There are too many carbs in chickpeas for keto, but hummus, which is a dip made from chickpeas, tahini, and olive oil, can be eaten in small amounts while on keto.
A quarter-cup of hummus contains roughly 5 grams of net carbs (*).
Can You Eat Beans on Keto?
Unfortunately, most beans should be avoided on keto. They’re much too high in carbs, ranging from 15-25 grams of net carbs per half-cup serving.
Due to their high carb count, beans might sometimes work with a keto diet, but it would not be healthy to make them a big part of your keto diet.
Are lima beans good for low carb diet? Find out what the experts say
FAQ
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