For those following a low-carb, reduced carbohydrate, or ketogenic diet, the question of whether certain foods fit into the plan is paramount. Beans, in general, are often viewed with suspicion due to their carbohydrate content. However, completely abstaining from foods you enjoy isn't a sustainable solution. Many seek to incorporate beans into their diet for their high fiber content or simply because they enjoy the taste. The key lies in identifying lower-carb options that can be enjoyed in moderation without disrupting ketosis.
Low-carb diets have surged in popularity, and while calorie-controlled diets can aid in weight management, some find low-carb approaches easier to adhere to. Balance is crucial in any diet, ensuring both goal achievement and food enjoyment. The ketogenic diet, with its stringent focus on maintaining ketosis through very low carbohydrate intake, excludes many common, healthy foods. While beans and legumes are nutritional powerhouses, low-net-carb varieties are rare. So, are there any "keto beans" that are at least keto-friendly?
This article explores the compatibility of bean sprouts with a ketogenic diet and provides a list of other beans with lower carbohydrate content.
Understanding the Keto Diet and Carbohydrates
The ketogenic diet is characterized by a very low-carb, high-fat intake, sharing similarities with the Atkins and other low-carb diets. For anyone following a ketogenic diet, every gram of carbohydrate matters. Even healthy vegetables can add up and push your body out of ketosis. The keto diet typically limits net carbohydrate intake to 20-50 grams per day. Food quality is just as important as the amount of carbohydrates in your diet. Read labels carefully to spot hidden sugars and high-carb ingredients in packaged foods.
What are Bean Sprouts?
Bean sprouts come from mung beans and are the most popular and commonly found type of sprout. Sprouting is the process of soaking and rinsing beans, nuts, and grains continuously to encourage them to sprout. Sprouting has become very popular for the tasty flavor, health benefits, and fun process.
Read also: Navigating Risks on the Bean Diet
Are Mung Bean Sprouts Keto-Friendly?
Yes, mung bean sprouts are keto-friendly. With just over 4 grams of net carbs per 100g serving, mung bean sprouts are considered low-carb. Mung Bean Sprouts fit into a keto diet without any effort at all. These tiny sprouts can fill you up at just two grams of net carbs and a surprising two grams of protein while you remain in ketosis. They can be safely included in ketogenic and low-carb diets when eaten in moderation. For ketogenic dieters, choosing low-GI foods is essential to maintaining stable insulin levels. Mung bean sprouts are indeed keto friendly, with just 4.1g net carbs per 100g, a low glycemic index, and high water content.
Nutritional Information of Mung Bean Sprouts
The chart shows that there is only 5.94g of carbohydrate per 100g of sprouted mung beans.
- Total carbs: 4.2 grams
- Net carbs: 2 grams
- Protein: 2 grams
- Fat: 0.1 grams
How to Incorporate Bean Sprouts into a Keto Diet
Incorporating bean sprouts into your daily diet is quick and easy. A typical serving size for mung beans ranges from a small handful all the way up to 200g. You can add some to your favorite sandwich or bulk out a meaty dish. They may not be quite the bean you were looking for, but these raw bean sprouts add a delicious freshness to salads, sandwiches, and more. You might also like to roast them in the oven and add them to your favorite soups and stir-fries.
Here are a few recipe ideas:
- Bean Sprout Chinese Style Stir-Fry: Over at Low Carb Asian they whip up a quick bean sprout Chinese style stir-fry recipe, which would be ideal to accompany a meal. Only containing 4g of carbs too, and taking under 10 minutes to make this is an ideal keto dish.
- Low Carb Korean Mung Bean Salad: A low carb Korean mung bean salad is the next dish we recommend. Cooked by iheartumami they incorporate traditional ingredients such as sesame oil, chopped spring onions, herbs and spices, to achieve this tasty Korean salad.
- Keto Chicken Pad Thai: Pad Thai is the quintessential asian dish. Characterized by the sticky noodles and overwhelming flavor leaving you very satisfied. Martina from ketodietapp has developed an amazing keto chicken pad thai recipe. Sourcing noodles that keep you within that 20g carb threshold.
- Shrimp and Bean Sprouts: Shrimp and bean sprouts is a Chinese cabbage dish, that is so quick and simple to make. It’s healthy tangy and you certainly will not be missing your carb fix!
- Vegetable Omelette: A tasty vegetable omelette is often perfect on a Sunday morning. It’s simple to make, always tasty, and really hard to mess up! Adding bean sprouts to your dish adds an extra dimension, an extra crunch. Carbmanager, where we got the recipe from, suggests accompanying your omelette with cauliflower rice, salad or extra sauce!
Other Keto-Friendly Bean Options
While mung bean sprouts are a great option, other beans can also be incorporated into a keto or low-carb diet with careful planning. Here's a list of beans with lower carbohydrate content:
Read also: Comforting Keto Soup Recipe
Green Beans (fresh or cooked)
- Total carbs: 4.3 grams
- Net carbs: 2.4 grams
- Protein: 2.2 grams
- Fat: 0.1 grams
Green beans have the lowest carbohydrate content of any bean. With only 2.4 grams of net carbs in a 100g serving, it is a great choice for any low-carb diet. While they may not be a good replacement for beans like Kidney Beans and Black Beans, this low-carb bean is easy to prepare in a variety of ways. Although they are lower in protein than other beans, they are still very filling and packed with nutrients. Try tossing fresh beans in lemon juice, salt, and pepper for a bright pop of color on your plate. You can also toss them in olive oil, salt, and nutritional yeast and roast them in the oven until crispy to enjoy some green "fries." Green beans are perfect for even the most aggressive low-carb diets.
Black Soybeans (canned)
- Total carbs: 8.4 grams
- Net carbs: 4.5 grams
- Protein: 18.2 grams
- Fat: 6 grams
Black Soybeans are another "keto bean" that you can enjoy while following a low-carb diet. The good news is that black soybeans are a valid substitution for commonly used beans. If you search the Internet for keto bean recipes, you'll find many copycat recipes for traditional bean dishes using black soybeans. In addition to having a low carbohydrate content, they're also an excellent source of protein. With more than 16 grams of protein, hitting your protein target while staying within your carbohydrate limits won't be a problem. Black soybeans can even stand in for refried beans or as a fun take on traditional hummus. You won't find many low-carb beans that recreate the flavor and texture of high-carb beans as well as black soybeans.
Firm Tofu (unflavored)
Read also: Easy bean salad recipes for protein.
- Total carbs: 2.8 grams
- Net carbs: 1.4 grams
- Protein: 17.3 grams
- Fat: 8.7 grams
Although tofu is not a bean, it is a bean product that is particularly low in carbohydrates while also being high in protein. This is enough for us to make an exception and include it on our list. Firm tofu may be an option for keto dieters looking for low-net-carb bean products to enjoy as a plant protein source. Tofu can be a fantastic substitute for meat in many dishes, but it will not help you replace most beans. Make sure to purchase unflavored firm tofu to bypass added sugars that are often found in the marinade.
Edamame (shelled)
- Total carbs: 8.9 grams
- Net carbs: 6.7 grams
- Protein: 9 grams
- Fat: 5 grams
Edamame is another low-carb bean that can be enjoyed on carb-restricted diets. In their mature form, after processing into tofu or tempeh, soybean products can contain significant carbohydrates. However, In their immature state, known as edamame, they have fewer carbs and a higher percentage of protein. The protein in Edamame is very high-quality when compared to a lot of other plant sources. This means that they contain all nine essential amino acids in the proper proportions. Even though edamame is one of the low net-carb beans, we are getting further down the list, so don't expect to be able to eat it in the same quantities as those further up the list. If you decide to add it to your list for the day, you can eat edamame, hot or cold, straight from the pod.
Lima Beans (boiled, not raw)
- Total carbs: 20.9 grams
- Net carbs: 20 grams
- Protein: 7.8 grams
- Fat: 0.4 grams
Lima beans have gotten as unappealing and tasteless. These rumors aren't true! While still a bean (and therefore higher in carbs than other plant-based proteins), the delicious lima bean is packed with nutrition and flavor, especially prepared the right way. They still contain many carbohydrates, so plan these for a higher-carb day, and they may not work too well for a keto diet. Dress up your lima beans with butter and salt, or enjoy them cold on a fresh salad with grilled chicken.
Important Considerations
- Moderation is key: While some beans are keto-friendly, it's essential to consume them in moderation to stay within your daily carbohydrate limits.
- Net Carbs: Focus on net carbs (total carbs minus fiber) to accurately track your carbohydrate intake.
- Individual Reactions: Everyone's body reacts differently to certain foods.
- Consult a Professional: If you’re diabetic and considering changing your diet always contact your physician first.