Are Navy Beans Keto-Friendly? An In-Depth Look

The ketogenic diet is a very low-carb, high-fat diet that has been shown to offer impressive health benefits. However, with carb restrictions of around 50 grams per day, many foods are off the table, including beans. So are navy beans keto-friendly? Let’s take a closer look.

What are Navy Beans?

Navy beans, also known as haricot beans, are a small white bean frequently used in baked beans, soups, and casseroles. They have a mild flavor and smooth, creamy texture when cooked.

Some key attributes of navy beans:

• Classified as a legume along with beans, lentils, and peas
• Grown in abundance across the world
• Highly versatile – used in both sweet and savory dishes
• Provide protein, fiber, iron, magnesium, potassium and other nutrients

However, the defining feature of navy beans pertains to their carbohydrate content.

The Carb Content of Navy Beans

Here is the carb breakdown for 1/2 cup serving of cooked navy beans (1):

• Total carbohydrates: 24.5 grams
• Dietary fiber: 7.7 grams
• Net carbs: 16.8 grams

As you can see, with nearly 17 grams of net carbs per half cup navy beans are quite high in carbohydrates.

To stay in ketosis, most people need to keep net carbs under 50 grams per day, and often closer to 20-30 grams. Just a half cup of navy beans would use over half of that allotment!

Clearly, navy beans are too high in carbs to be included routinely in a well-formulated ketogenic diet.

Why Are Navy Beans High in Carbs?

All beans, including navy beans, are naturally high in carbohydrates for a few reasons:

• Starch content – Beans contain substantial amounts of starch, a carbohydrate, which is stored energy. This starch converts to sugar upon cooking.

• Fiber – While bean fiber content is beneficial, fiber still counts as total carbs. Navy beans have nearly 8 grams of fiber per serving.

• Sugar – Beans also contain small amounts of natural sugars like sucrose, glucose, and fructose which contribute to the total carb count.

Health Benefits of Navy Beans

Despite being too high in carbs for keto diets, navy beans are incredibly nutritious. Here are some of the top benefits:

• Excellent source of plant-based protein
• High in fiber to promote satiety and healthy digestion
• Provide important micronutrients like iron, magnesium, potassium, zinc, and B vitamins
• Contain antioxidants that reduce inflammation
• Help lower cholesterol and blood pressure levels

So while navy beans offer impressive health perks, those benefits come packaged with a hefty dose of carbs, making them inappropriate for ketogenic diets.

How Navy Beans May Sneak into Your Meals

If you’re following a keto or low-carb diet, it’s important to be aware of foods that contain navy beans so you can avoid them.

Here are some common places navy beans may hide:

• Baked beans
• Soups like senate bean soup
• Chili
• Refried beans
• Succotash
• Some dips like bean dip
• Salads with bean mix-ins
• Rice and bean dishes
• Bean spreads

Also, be sure to check labels on canned bean products. Beans are a common ingredient in canned vegetable mixes, premade soups, canned chilis and stews.

Suitable Bean Swaps for Keto

Can you have beans on keto? A few options like green beans and black soybeans can work in small amounts. Here are some of the top keto-friendly bean replacements to consider:

• Black soybeans
• Green beans
• Edamame
• Lupini beans
• Tempeh
• Tofu
• Low-carb bean dips

For navy beans, black soybeans make an excellent swap. With only 5 net grams carbs per 1⁄2 cup serving, they can seamlessly fit into soups, stews, and Tex-Mex dishes in place of higher-carb beans.

Other Alternatives to Beans on Keto

Aside from low-carb bean options, you can replace beans with:

• Cauliflower rice
• Mushrooms
• Eggplant
• Spaghetti squash
• Zucchini noodles
• Leafy greens
• Broccoli slaw
• Cabbage

Using these veggie swaps allows you to recreate favorite bean dishes like burrito bowls and chili but in a keto form. You may just find you don’t miss beans after all!

The Takeaway on Navy Beans and Keto Diets

Can you eat navy beans on the keto diet? Unfortunately, no. With nearly 17 grams net carbs per 1⁄2 cup serving, navy beans far exceed allowable carb limits. While nutritious, their high starch and fiber content make navy beans inappropriate for ketogenic diets.

To avoid navy beans, scrutinize packaged foods and avoid bean-based dishes. Instead, opt for occasional servings of low-carb beans like black soybeans in place of traditional beans. Veggies, cauliflower rice, mushrooms and tofu also make excellent substitutes.

With a little adaptation, you can still enjoy many classic bean recipes on keto. It just takes creativity and an awareness around swapping out high-carb ingredients for keto-friendly alternatives. By making navy beans off-limits but keeping an open mind, you can succeed with keto while still eating many of your favorite foods.