Beans are often lauded as a healthy food choice, packed with protein, fiber, and essential nutrients. However, their place in a ketogenic diet is often questioned due to their carbohydrate content. This article aims to clarify whether bean soup can be keto-friendly, exploring different types of beans, their carb counts, and suitable low-carb alternatives.
Understanding the Keto Diet and Carbohydrates
The ketogenic diet revolves around drastically reducing carbohydrate intake to induce ketosis. This metabolic state forces the body to burn fat for energy instead of glucose. Most keto dieters aim for a daily intake of 50 grams or less of total carbs, or a maximum of 25 grams of net carbs (total carbs minus fiber and sugar alcohols). Net carbs are the key consideration, as fiber doesn't significantly impact blood sugar levels.
The Nutritional Profile of Beans
Beans are indeed nutrient-dense, offering a plethora of health benefits:
- Rich in Nutrients: Beans are excellent sources of essential nutrients like protein, fiber, iron, magnesium, and folate.
- Heart Health: The soluble fiber in beans aids in reducing LDL (bad) cholesterol levels, thereby lowering the risk of heart disease.
- Weight Management: Naturally low in fat and calories, yet high in fiber and protein, beans promote satiety, assisting in weight management.
- Gut Health: As a prebiotic food, beans nourish the beneficial bacteria in your gut.
However, the carbohydrate content of many beans poses a challenge for those adhering to a strict keto diet.
Carb Counts of Common Beans
Here's a breakdown of the total and net carb counts per 1/2-cup (60-90-gram) serving of various cooked beans:
Read also: Navigating Risks on the Bean Diet
| Bean Type | Total Carbs (g) | Net Carbs (g) |
|---|---|---|
| Black Beans | 20 | 7 |
| Chickpeas | 23 | 8 |
| Kidney Beans | 22 | 9 |
| Pinto Beans | 23 | 8 |
| Navy Beans | 24 | 9 |
| Great Northern | 21 | 7 |
| Lima Beans | 22 | 7 |
| Lentils | 20 | 11 |
| Green Beans | 7 | 4 |
| Black Soybeans | 8 | 1 |
| Edamame | 9 | 4 |
| Lupin Beans | 11 | 2 |
| Mung Beans | 19 | 7 |
As evident from the table, carb counts vary significantly among bean types. Some beans are relatively high in both total and net carbs, while others are considerably lower.
Keto-Friendly Bean Options
While most beans are not considered keto-friendly, a few varieties can be incorporated into a ketogenic diet:
- Green Beans: Resembling non-starchy vegetables more than traditional beans, green beans can be easily integrated into a low-carb or keto diet.
- Black Soybeans: Black soybeans emerge as the best low-carb bean option for keto, serving as a suitable replacement for pinto and black beans. Eden Food's canned organic black soybeans are a convenient option.
- Lupin Beans: Although you may need to order them online, lupin beans present a viable keto-friendly bean alternative. Lupin flour is also a popular choice for keto baking. Remember that dried lupini beans require specific preparation to enhance their taste.
On a strict keto diet, green beans and black soybeans are the best choices. Green beans are typically prepared like vegetables, while black soybeans serve as a great alternative to starchier beans in various recipes.
Incorporating Other Beans into a Keto Diet
While not ideal, other types of beans can be included in a well-planned keto diet if portion sizes are carefully controlled. A 1/2 cup (90 grams) serving is generally recommended. Always scrutinize labels, as products like baked beans often contain added sugar, substantially increasing the carb count. A tablespoon of cooked black beans, for instance, contains just 1.6g of net carbs. If you're fully fat-adapted and consuming up to 50g of net carbs per day, adding a spoonful to your salad for diversity might be acceptable.
Addressing the Lectin Controversy
In recent years, some controversial figures have claimed that beans are unhealthy due to lectins. Lectins are proteins found in many plant-based foods, including beans, and have been criticized for potentially causing digestive issues or interfering with nutrient absorption.
Read also: Comforting Keto Soup Recipe
Lectins are naturally occurring proteins that plants produce as a defense mechanism against pests. However, Harvard’s School of Public Health states that properly cooking beans destroys the majority of lectins, rendering them safe for consumption. While raw lectins can bind to certain nutrients and inhibit their absorption, the levels of lectins in cooked beans are too low to cause any significant effect on nutrient uptake. In fact, lectins may actually have health benefits, including their potential role in cancer prevention and immune system regulation. To minimize any potential issues, avoid consuming raw or undercooked beans, which contain higher levels of lectins.
In summary, the fear surrounding lectins in beans is largely unwarranted when they are properly prepared.
Keto-Friendly Bean Substitutes
If you prefer to avoid beans altogether, several keto-friendly substitutes can be used in recipes:
- Mushrooms: Cooked mushrooms are low in carbs and calories, effectively replacing beans in soups, stews, and chili to reduce carb counts. They also absorb the flavor of what they’re cooked in.
- Eggplant: Diced eggplant can replace beans in certain recipes. It can also be used to make baba ganoush, a keto-friendly alternative to hummus. Remember that you may want to peel eggplants 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.
- Avocado: Opt for guacamole or smashed avocado instead of high-carb refried beans or bean dip with Mexican food.
- Ground Meat: Add extra ground meat (beef, pork, or turkey) to soup or chili recipes instead of beans for a high-protein option.
- Boiled Peanuts: Boiled peanuts have a texture similar to cooked beans and are high in protein and fiber. Note that peanuts are technically legumes.
Tips for Incorporating Beans into a Keto Diet
If you choose to include beans in your keto diet, keep these tips in mind:
- Mind Your Portions: Even with low-carb beans, don't overindulge. Their high fiber content requires your body to adjust gradually. Start with a tablespoon added to meals for a few days and gradually increase the amount if tolerated.
- Experiment with Flavors: Beans readily absorb flavors. Add aromatics like ginger and garlic when cooking beans from scratch, and liberally include herbs, spices, lemon, and vinegar.
Keto Ham and "Bean" Soup Recipe
This recipe utilizes black soybeans as a keto-friendly bean substitute to create a delicious and guilt-free ham and bean soup:
Read also: Easy bean salad recipes for protein.
Ingredients:
- Meaty ham bone
- 8 cups chicken broth
- 4 cups water
- 2 tbsp butter
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 1 onion, diced
- 4 cloves garlic, minced
- 2 tsp cumin
- 1 tsp ground turmeric
- 1 tsp oregano
- 1 tsp paprika
- 3 cups chopped ham (or enough to equal 4 cups total ham)
- 1 cup Eden brand black soybeans
- 1/4 cup heavy whipping cream
- 1/2 tsp xanthan gum
Instructions:
- In a large stockpot, over medium-high heat, sauté peppers and onions in butter for 5-7 minutes, or until vegetables start to soften. Add garlic during the last minute.
- Add ham bone, chicken broth, water, cumin, ground turmeric, oregano, and paprika.
- Increase heat to high and bring to a boil. Decrease heat and simmer for 1½ hours.
- Remove hambone and chop meat from the bone. Discard bone and add chopped meat to the stockpot.
- Add 3 cups of chopped ham (or enough to equal 4 cups total ham) to the stockpot along with black soybeans and heavy whipping cream.
- Simmer for 10-15 minutes.
- Sprinkle xanthan gum over soup and whisk in to combine. Simmer for 5 additional minutes to allow soup to thicken.
This hearty soup is packed with flavor and provides a satisfying meal while staying within keto guidelines.