How Many Carbs Are in a Bowl of Bean Soup? A Detailed Look

Bean soup is a hearty, comforting dish that can be a tasty part of a healthy diet. However, for those keeping track of their carbohydrate intake, the carb count of bean soup may be a concern In this detailed article, we’ll take an in-depth look at the carbohydrate content of bean soup and provide tips for enjoying it as part of a balanced diet.

An Overview of Carbs in Bean Soup

The carbohydrate content of bean soup can vary quite a bit depending on the ingredients used However, some general guidelines

• A one cup serving of canned bean soup can contain around 15-25 grams of net carbs. This varies based on the type of beans used.

• Homemade bean soup tends to be lower in carbs, with around 10-20 grams of net carbs per one cup serving.

• Starchy add-ins like potatoes or rice can significantly increase the carb count.

• Ingredients like tomatoes, onions, carrots, celery and non-starchy vegetables provide vitamins and minerals without spiking blood sugar.

Carb Content by Bean Type

Not all beans are created equal when it comes to net carbs. Here’s a breakdown of the carb content in one cup of some popular canned bean varieties:

• Black beans: around 40 grams total carbs, 25 grams net carbs
• Pinto beans: around 45 grams total carbs, 27 grams net carbs
• Kidney beans: around 40 grams total carbs, 24 grams net carbs
• Garbanzo beans (chickpeas): around 40 grams total carbs, 26 grams net carbs
• Cannellini beans: around 35 grams total carbs, 23 grams net carbs
• Navy beans: around 25 grams total carbs, 15 grams net carbs

As you can see, navy beans are the lowest in net carbs by a significant margin. Black soybeans are also lower in carbs than other bean varieties, with around 30 grams of net carbs per cup.

Tips for a Low-Carb Bean Soup

If you’re limiting carbs, don’t despair – you can still enjoy bean soup! Here are some tips:

• Use navy, cannellini or black soy beans as the base.

• Limit high-carb additions like potatoes, rice, pasta or corn.

• Bulk up the soup with low-carb veggies like spinach, kale, tomatoes, zucchini, peppers, mushrooms.

• Add lean protein from chicken, turkey, beef or fish.

• Use vegetable or chicken broth instead of high-sugar canned bean liquids.

• Spice it up with herbs, garlic, chili and other low-carb flavor boosters.

• Focus on portion size and round out the meal with a side salad or non-starchy veggies.

With some modifications, bean soup can absolutely be part of a low-carb lifestyle. Let’s look at some other frequently asked questions.

Frequently Asked Questions

How many net carbs are in a can of Campbell’s bean soup?

One cup of Campbell’s bean with bacon soup contains around 33 grams total carbs and 16 grams of net carbs. Other Campbell’s varieties have around 15-25 net carbs per one cup serving.

Is dried or canned beans lower in carbs?

Dried beans that are cooked without added sugars or oils are lower in net carbs than canned varieties. However, canned beans are very convenient. Rinsing and draining them well can reduce the carb count.

What about slow cooker bean soup recipes?

Homemade slow cooker bean soups are typically lower in carbs than canned, since you control the ingredients. Avoid adding high-carb veggies and focus on lean proteins, low-carb vegetables and herbs for flavor.

Can bean soup fit into a keto diet?

Most traditional bean soup recipes don’t fit into a keto diet, which limits carbs to around 20-50 grams per day. However, using very small portions of bean soup along with other very low carb foods may work for some keto dieters.

Is bean soup good for diabetes?

Bean soup can be part of a diabetic diet, but portion sizes must be controlled and carbs counted as part of your daily intake. Focus on low glycemic beans like cannellini and navy. Avoid added sugars.

Should I count net carbs or total carbs?

Net carbs provide a more accurate count of the carbs that impact blood sugar. Net carbs equal total carbs minus fiber and sugar alcohols. However, some still prefer to count total carbs for simplicity.

What about the carb count of add-ins and toppings?

Ingredients added to bean soup can significantly increase the carb count. Some high-carb additions to look out for include rice, pasta, corn, potatoes, flour-based thickeners, breadcroutons and high-sugar bacon.

Can I add beans to other soups to increase protein?

Yes, adding a 1/2 cup of canned beans or lentils to broth-based soups is a great way to increase protein and fiber without too large of a carb spike. Focus on lower-carb beans like cannellini or black soy.

Tips for Enjoying Bean Soup on a Low-Carb Diet

Here are some final tips on savoring bean soup while limiting carbs:

• Start with a low-carb base like chicken or vegetable broth.

• Use moderate portions – 1/2 to 1 cup is plenty.

• Round it out by pairing it with a salad, non-starchy veggies or lean protein.

• Save higher-carb bean soups for an occasional treat.

• Get creative with spices, herbs and other flavors to make it satisfying.

• Try substituting chopped cauliflower in place of some beans or starches.

• Focus on nutrition – bean soup provides protein, fiber, vitamins and minerals.

• Enjoy it as a tasty comfort food, just in moderation if carbs are a concern.

Conclusion

When prepared mindfully, bean soup can absolutely be part of an overall healthy low-carb diet. Focus on controlling portions, limiting high-carb add-ins, and pairing it with non-starchy sides. Consider your individual carb limits and diabetes concerns. And as always, consult your healthcare provider or nutritionist with any medical nutrition questions. With some care taken to control carbs, bean soup can be a deliciously nourishing and nostalgic food to enjoy.