The ketogenic (keto) diet, characterized by its high-fat, very low-carbohydrate, and moderate-protein composition, has gained popularity for its potential to promote weight loss and improve blood sugar control. This dietary approach aims to shift the body's primary fuel source from carbohydrates to fat, inducing a metabolic state known as ketosis. Achieving and maintaining ketosis requires careful attention to food choices, particularly limiting high-carbohydrate foods. This article delves into the compatibility of lentils with a keto diet, considering their nutritional profile and potential impact on ketosis.
Understanding the Keto Diet
The keto diet's primary goal is to achieve ketosis, where the body burns fat for energy instead of carbohydrates. Typically, a keto diet consists of:
- Fat: 55% to 60% of total daily calories
- Protein: 30% to 35% of total daily calories
- Carbs: 5% to 10% of total daily calories (usually restricted to 20 to 50 grams per day)
This strict carbohydrate restriction necessitates limiting or avoiding foods high in carbs, including refined grains, starchy vegetables, and certain fruits.
The Role of Fiber in Keto
On the keto diet, net carbs are typically considered. Net carbs are calculated by subtracting the fiber content from the total carbohydrate content of a food, as fiber is not fully digested by the body.
Lentils: A Nutritional Overview
Lentils are legumes, a category that includes beans, soy, and chickpeas. They are a nutritious and inexpensive source of plant-based protein, offering good amounts of nutrients and, compared to other plant diets, providing the most folate. Lentils are also high in fiber, which supports healthy digestion and the growth of beneficial gut bacteria. The soluble fiber in lentils helps regulate cholesterol and blood sugar levels.
Read also: Health Benefits of Lentils
Lentils and Carbohydrates: The Keto Dilemma
The high carbohydrate content of lentils presents a challenge for those following a strict keto diet. One cup (180 grams) of cooked lentils contains 36 grams of total carbohydrates. After subtracting the 14 grams of fiber, the net carb content is 22 grams. Given that the keto diet typically restricts daily carb intake to 25-50 grams, consuming a cup of cooked lentils could potentially consume at least 50% (or more) of the daily carb allowance.
Are Lentils a Keto No-Go?
Due to their high net carb content, lentils are generally not considered keto-friendly. Most beans and lentils, along with other varieties of legumes, are considered off-limits on a keto diet because they contain large amounts of carbohydrates, which defeats the low-carb principle of the keto diet regime. All varieties of lentils have a high carbohydrate content that can easily use up a keto dieter’s entire carb allowance for the day.
Potential for Limited Inclusion
While a strict keto diet typically excludes lentils, some individuals may be able to incorporate small portions occasionally, depending on their individual carb tolerance and overall dietary plan. Smaller portion sizes, such as 1/2 cup (90 grams) or 1/4 cup (45 grams) of cooked lentils, may fit into a keto diet, depending on what else is consumed that day.
Nutritional Benefits vs. Keto Restrictions
One potential benefit of including lentils, even in small amounts, is their rich nutrient profile. Lentils provide several important vitamins and minerals, including potassium, magnesium, folate, phosphorus, and iron, which can be challenging to obtain in adequate amounts on a restrictive keto diet.
Keto-Friendly Alternatives
Despite lentil's impressive nutritional profile, there are other ways to obtain these essential nutrients through more keto-friendly options. These include:
Read also: Comprehensive Lentil Guide
- Non-starchy vegetables: Spinach, mushrooms, tomatoes, cucumber, celery, broccoli, cauliflower, zucchini, and bell peppers.
- Low-sugar fruits: Berries, avocado, raspberries, unsweetened açaí puree, watermelon, and coconut.
- Seeds: Chia seeds, pumpkin seeds, almonds.
- Edamame
Other Beans on Keto
- Green beans: Are more like a non-starchy vegetable than a bean, and they can easily be worked into a low carb or keto diet.
- Black soybeans: The best low-carb bean to enjoy on keto, especially if you’re looking for something to replace traditional beans like pinto beans and black beans.
- Lupin beans: 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.
If you’d rather avoid beans altogether, there are some other keto-friendly foods you can use as substitutes:
- Mushrooms: Like beans, mushrooms can absorb the flavor of what they’re cooked in.
- Eggplant: Eggplant is another good alternative in cooking, although you may want to peel them before cooking because the skin can be bitter.
- Squash: Squashes like yellow squash and zucchini may also be suitable substitutes for beans in cooking thanks to their mild flavor.
Foods to Avoid or Limit on Keto
Besides lentils, several other foods should be avoided or limited on a keto diet due to their high carbohydrate content:
- Refined Carbs: Bread, pasta, rice, chips, pretzels, cheese puffs, sodas, sweetened beverages, desserts and other snack foods. Eating refined high carb foods may prevent a ketogenic state if you consume more than your daily carb allowance. Try mashed or riced cauliflower as a substitute, or experiment with low carb bread made from eggs, nuts, and seeds.
- Starchy Vegetables: White potatoes, sweet potatoes, yams, peas, corn. Starchy vegetables with slightly fewer carbs per serving include beets and carrots. You may be able to include modest amounts of these if they fit your daily carb allowance. Mashed or riced cauliflower can also be a good substitute for starchy potato-centered recipes.
- Sweetened Yogurt or Dairy: When adding dairy to your diet, steer clear of flavored or sweetened varieties, which will add to your carb count. Aim for plain, full fat yogurt or cottage cheese. Some strained options to consider include Greek yogurt, Icelandic skyrun, and unsweetened coconut-milk-based yogurt.
- Certain Fresh Fruits: Mangoes, bananas, grapes. If you’re still craving more fruit, reach for keto-friendly fruits like berries, avocado, raspberries, unsweetened açaí puree, watermelon, and coconut.
- Quinoa and other grains: Grains like quinoa and millet are higher carbohydrate foods and may not fit in a keto diet. If you still want to include quinoa in your keto diet, consider it a garnish rather than a central part of your meal.
- Alcohol drinks: Beer, liqueurs, and mixed liquor-based drinks have a high carb and low nutrient count, which makes them foods to limit on a keto diet. Most of the carbs in mixed drinks like vodka tonic or rum and coke are from sodas, juices, purees, and liqueurs. Instead, consider lower carb drinks like red wine or spirits.
- Juice: Natural fruit juice is high in naturally occurring sugars, and juices with added sugars are even higher in total sugars. Consider eating whole fruits instead of consuming high carb, low fiber juices to help maintain ketosis.
- Sugary Sodas: Sodas are essentially bubbly sugar water that provides zero nutrition and a high carb count. Some beverages to consider drinking instead include sugar-free soda (though only occasionally), sparkling water with a slice of cucumber, lemon, or lime, still water, and unsweetened tea.
- Honey and Syrups: Honey and syrups like agave or maple are concentrated sugars, so they can easily increase your daily carb count without otherwise providing significant nutrition.
- Ketchup, Barbecue Sauce, and Other Condiments: Ketchup, barbecue (BBQ) sauce, and sweet chili sauce are a few examples of sugar-packed condiments that don’t provide much in terms of nutrients or fiber. Instead, reach for hot vinegar-based sauces, mayonnaise, mustard, or the spice jar if you want to add more flavor to your food without adding to your daily carb count.
- Low Fat Diet Foods: Read the nutrition label carefully so that you can account for carbs in your daily totals. Common low fat or fat-free foods that may be high in added sugars include yogurt, mayonnaise, salad dressings, peanut butter, and skim milk.
- Light or Low Fat Margarine: Instead, consider reaching for unsalted butter or moderate servings of regular margarine.
- Dried Fruit or Trail Mix: When fruit is dried, its sugar is concentrated into smaller serving sizes, increasing the carb content. Instead, aim for fresh berries to satisfy your sweet tooth.
- Chocolate: Dark chocolate with a cacao content of at least 70% can be part of your keto diet in small amounts. Meanwhile, milk and white chocolates aren’t keto-friendly, given their added sugar content.
Keto-Friendly Foods
Some options include fish, eggs, poultry, lean meats, cheese, full-fat yogurt, butter, olive oil, nuts, seeds and low-carb fruits and veggies.
- Fish and seafood: Salmon, Flounder, Crab, Lobster, Shrimp.
- Meat and poultry: Turkey, Beef, Chicken, Sausages.
- Non-starchy vegetables: Zucchini, Cauliflower, Bell Peppers, Broccoli.
- Avocados
- Berries: Strawberries, Blackberries, Raspberries, Blueberries.
- Nuts and seeds: Pumpkin seeds, Almonds, Cashews, Chia seeds.
- Eggs
- High-fat dairy products: Yogurt
- Oil: Olive, avocado, canola, nut, and seed oils, like flax and hemp oil.
- High-cocoa chocolate: Chocolate with a high cocoa content is a good source of antioxidants, including flavanols. Keto-friendly chocolate should contain 70% cocoa or more.
- Coffee and tea without sugar
Potential Risks of the Keto Diet
One of the risks of going on the keto diet is that you might not eat enough fiber and B vitamins. That’s because many foods high in fiber and B vitamins - such as whole grains, fruits, vegetables, and legumes like lentils and chickpeas - also contain a significant amount of carbs.
Read also: Black Lentils and the Mediterranean Diet