Beans are a staple food enjoyed worldwide year-round. However, when following a ketogenic diet, which prioritizes drastically reducing carbohydrate intake, the question arises: Are pinto beans keto-friendly? This article will explore the carbohydrate content of pinto beans and other beans, examine their place in a ketogenic lifestyle, and suggest some low-carb alternatives.
Understanding the Ketogenic Diet and Carbohydrates
The ketogenic diet is a high-fat, very low-carbohydrate diet designed to shift the body's primary fuel source from glucose (derived from carbohydrates) to fat. This metabolic state, known as ketosis, is achieved by restricting carbohydrate intake, typically to between 20 and 50 grams per day, although this can vary depending on individual factors. When the body is in ketosis, it produces ketones from fat, which are then used as energy.
A food being "keto-approved" or "keto-safe" is a bit of a misnomer. The only nutritional fact that strictly matters is a food's net carb amount. Net carbs are your total carbs minus any fibers. Therefore, you could theoretically eat any food as long as it doesn't push you past your net carb limit.
Common signs of ketosis include short-term fatigue, increased focus, bad breath, and insomnia.
Beans: Nutritional Value and Carbohydrate Content
Beans are plant seeds that have been a part of the human diet for millennia. They are often touted as a good source of soluble fiber, protein, folate, and iron. However, beans also contain a significant amount of carbohydrates.
Read also: Bean Comparison: Health Benefits
The Good and the Bad of Beans
Beans are a reliable source of meatless protein and are naturally gluten-free. They are also inexpensive and versatile, fitting into numerous dishes. Moreover, studies suggest that consuming beans may reduce the risk of heart disease and cancer.
However, beans also contain compounds like phytates, lectins, and protease inhibitors. Phytates are stored as phytic acid. Lectins act as natural pesticides, and protease inhibitors block protein-digesting enzymes. Soaking raw beans before cooking can help reduce some of these components.
Carbohydrate Counts of Common Beans
To determine whether pinto beans are keto-friendly, it's essential to examine the carbohydrate content of various common beans:
| Bean Type | Net Carbs per 1/2 Cup (Cooked) |
|---|---|
| Green Beans | low |
| Black Soybeans | low |
| Pinto Beans | High |
| Navy Beans | High |
| Chickpeas | High |
Note: Carb counts can vary slightly depending on the brand and preparation method. Always check the nutrition label.
Are Pinto Beans Keto-Friendly?
If you’ve ever wondered “are pinto beans keto?”, here’s your answer. Pinto beans are a no-go, so you'll have to forgo the chili for now. While these beans may contain a lot of protein, they are also packed with a lot of carbohydrates.
Read also: Pinto Beans and Weight Loss
Keto-Friendly Bean Options
While many beans are too high in carbohydrates to be considered keto-friendly, some exceptions exist:
- Green Beans: With a lower carbohydrate content, green beans can be incorporated into a ketogenic diet in moderation. They are more like a non-starchy vegetable than a bean, any they can easily be worked into a low carb or keto diet.
- Black Soybeans: Black soybeans are 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.
Even with these lower-carb options, portion control is crucial to stay within the daily carbohydrate limit.
Incorporating Beans into a Cyclical Ketogenic Diet
A cyclical ketogenic diet involves periods of higher carbohydrate intake, typically one or two days per week. During these "carb refeed" days, low-carb beans can be consumed in small amounts.
Keto-Friendly Bean Alternatives
For those seeking to avoid beans altogether, several keto-friendly alternatives can provide similar textures and flavors in recipes:
- Mushrooms: Cooked mushrooms are low in carbs and calories and can be used in place of beans in soups, stews, and chili to drastically reduce their carb counts. Mushrooms can absorb the flavor of what they’re cooked in. Enoki mushrooms can be purchased fresh or canned and are a perfect side for salad or soup. One cup of enoki mushrooms contains only 3g of net carbs, which makes it perfect for the ketogenic diet.
- Eggplant: Like mushrooms, diced eggplant can be used to replace beans in certain recipes. You can also use eggplant to make a keto-friendly dip called baba ganoush, which can be used as an alternative to chickpea-based hummus. Eggplant is another good alternative in cooking, although you may want to peel them before cooking because the skin can be bitter.
- Avocado: If you’re enjoying Mexican food, opt out of high carb refried beans or bean dip with your meal and choose guacamole or smashed avocado instead.
- Ground Meat: In soup or chili recipes, you can also omit beans and simply add extra ground meat, such as beef, pork, or turkey. Unlike the veggies listed above, this is a high protein option.
- Boiled Peanuts: When boiled, peanuts adopt a texture that’s remarkably similar to that of cooked beans. They’re also similarly high in protein and fiber, as peanuts are technically a legume in the bean family - not a nut.
- Squash: Squashes like yellow squash and zucchini may also be suitable substitutes for beans in cooking thanks to their mild flavor.
- Beanless Refried Beans: This dish requires zucchini, onion, chili powder, garlic, cumin powder, salt, black pepper, chia seeds, almond butter, oregano, apple cider vinegar, and beef tallow.
- Chomps Meat Sticks: For a tasty low-carb alternative, specifically try our Original Beef Sticks.
Other Foods to Avoid on Keto
To maintain ketosis, it's essential to be aware of other food groups that are typically high in carbohydrates:
Read also: The Ultimate Guide to Black Beans and Keto
- Grains: It’s best to avoid grains altogether if possible, especially these: Pumpernickel, Oatmeal, White Flour & corn tortillas, Wheat, Rye, Sourdough, Oats, Corn, Buckwheat, Sandwich wraps, Quinoa, Sorghum, Barley, Rice. Pro tip: It’s important to remember that bread, pasta, cookies, crackers, or pizza crusts made from any of these types of grains will also result in high carb counts.
- Fruits: It is best avoid fruits such as: Tangerines, Oranges, Pineapples, Bananas, Apples, Pears, Grapes, Fruit Juices, Mangos, Nectarines, Peaches, Dried fruits such as raisins, dates, and dried mango, Fruit smoothies (carb count will vary by fruits used), All fruit juices (excluding lemon and lime juice). Your best bet is to reach for low glycemic fruits such as blackberries, blueberries, raspberries, strawberries, and tomatoes. Olives and avocados are also excellent sources of healthy fat. Pro Tip: Avoid frozen fruits that may have been sweetened as they tend to have higher carb counts.
- Vegetables: Avoid vegetables with a high starch content, as they contain the most carbs. It is best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid: Potatoes, Sweet potatoes, Baked potatoes, Yams, Peas, Corn, Artichoke, Parsnips, Cassava (Yuca). Pro tip: Watch out for casseroles and other types of pre-made foods that contain these vegetables, increasing the carb count.
- Legumes Leguminous plants such as beans and peas are typically high in protein and other vital nutrients.
- Dairy: It is important to remember that dairy does contain carbs, so try to limit your intake to no more than 3-4 ounces per day. Here are some dairy foods to avoid on keto: Most milks, Condensed milk, Creamed cottage cheese, Fat-free or low-fat yogurt.
- Oils and other unhealthy fats: Pro tip: Do not allow any oils to reach overly high temperatures when cooking, and only use walnut or sesame oil to dress cooked veggies or salad (but not for cooking).
- Beverages: Pay close attention to what you drink, as drinks are often a significant source of hidden sugars and carbs.