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Beans are a common staple in many diets, but for those following the ketogenic diet, the question of whether beans are keto-friendly often arises. In this article, we will explore the carbohydrate content of different bean varieties and discuss how much is safe to consume while maintaining ketosis.

Carbs in Beans: Which Beans Are Keto Friendly & How Much is Safe?

Beans are a good source of fiber, protein, and essential vitamins and minerals. However, they also contain carbohydrates, which can be a concern for individuals on a low-carb, high-fat ketogenic diet. The key to incorporating beans into a keto diet is to choose varieties that are lower in carbohydrates and consume them in moderation.

Some of the best beans for those following a keto lifestyle include:

Keto Green Beans

Green beans are a popular vegetable choice for those following a ketogenic diet. They are low in carbohydrates, with approximately 4 grams of net carbs per 100 grams. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. This makes green beans a great option for adding variety to your keto meals without exceeding your daily carb limit.

Carb Content of Different Bean Varieties

When it comes to other bean varieties, it’s important to be mindful of the carb content. Here is a breakdown of the approximate net carb content per 100 grams for some common bean varieties:

• Black beans: 15 grams of net carbs
• Pinto beans: 17 grams of net carbs
• Kidney beans: 14 grams of net carbs
• Chickpeas: 16 grams of net carbs
• Lentils: 18 grams of net carbs

As you can see, these higher carb bean varieties should be consumed in moderation or avoided altogether if you are following a strict ketogenic diet. However, individuals who follow a more flexible low-carb approach might be able to incorporate small portions of these beans into their meals.

It’s worth noting that soaking beans and properly cooking them can help reduce their carbohydrate content. Soaking beans before cooking them can reduce the carb content by breaking down some of the carbohydrates that are difficult to digest.

In conclusion, beans can be included in a ketogenic diet if you choose the right varieties and consume them in moderation. Green beans are the most keto-friendly option, while other higher carb bean varieties should be limited. Soaking and cooking beans properly can also help reduce their carbohydrate content. By being mindful of your carbohydrate intake from beans, you can enjoy the nutritional benefits they offer while staying in ketosis.

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