9 healthiest beans and legumes for the keto diet

Isabel Aestelle received her B.A in Communication from Far Eastern University Manila in the Philippines. She fell in love with words when she first started writing poetries and short stories at the age of 10. Her passion in health and wellness are pretty much seen in almost everything she does.

healthy beans and legumes

The ketogenic diet is a bit restrictive, and you might worry how you can fill yourself up. But there are plenty of food options out there, like beans and legumes for the keto diet.

Beans originated from the family of seeds. To be specific, they come from the legume family. Regardless of the kind of beans, these tiny crops can offer you numerous health benefits. Do they include weight loss benefits, too? Let’s find that one out.

If the carbohydrate content of beans worry you much, then I’m telling you that not all beans are created equal. Just like how some beans differ from their carb content, they could also differ from the kind of nutritional benefits they contain.

Dealing with the carb limit, you can try fitting in these beans with your diet. However, you need to make sure that you pay very close attention to your carb intake.

Like what I have emphasized earlier, not all beans have the same amount of carb content. Luckily for Keto dieters now, there are plenty of low-carb beans to choose from. Keep an eye on these beans and legumes for the keto diet the next time you shop.

Beans and legumes for the keto diet

1. Eden Black Soybeans

If you’ve been hanging around with the low-carb diet for quite some time, this type of beans must be familiar to you. Eden Black Soy is proven to be organic and all-natural since this soybeans do not contain any artificial ingredients or the like. I’m telling you, do get your hopes up on this. One serving of Eden Black Soybeans only contain 120 calories, 6g fat, 8g carbs, 7g fiber, 11g protein, and 1g net carbs. Yup, only 1g of net carb. Amazing, isn’t it? Aside from being Keto-friendly, this soybeans also provide a jam-pack of vitamins and minerals such as calcium, magnesium, iron, folate, thiamin, phosphorus, and vitamin A.

2. White Kidney Beans

We all know white beans are pretty high in carb content. But that’s not the case with white kidney beans. A serving of these beans only contain 110 calories, 1/2g fat, 8g protein, and 12g of net carbs. This type of beans also contain a good amount fiber, protein, and vitamins such as vitamin B1 and vitamin B9.

3. Navy Beans

Also known as haricot beans, these beans are great sources of fiber. Some studies stated that navy beans are considered to be an effective dietary supplement. It has a good impact when it comes to reducing waist circumference, blood sugar, and even blood pressure. Navy beans are not that high in carbohydrates also. One cup of navy beans contains 255 calories, 15g protein, 19.1g fiber, and 28.3g net carbs. Although 28.3g is already high enough for those who are strict with their carb limit, what you can do is keep an eye on your carb intake.’

4. Lentils

Aside from being a great source of vegetarian protein, lentils could be a perfect ingredient for soups and stews. Lentils also help in improving bowel function, making you feel full for a longer period of time, and can even help reduce bad cholesterol in the body. A single serving of Lentil contains a total of 230 calories, 17.9g protein, 15.6g fiber, and 24.2g net carbs.

5. Black Beans

Black beans are rich in key compounds such as manganese, magnesium, folate, thiamin, phosphorus, iron, copper, zinc, and potassium. Now when it comes to the carb content of black beans, well let’s say they’re a bit higher than expected. So if you don’t want to exceed on your carb limit for a day, you need to limit your consumption on these. A cup of black beans contain 227 calories, 15.2g protein, 15g fiber, and 25.8g net carbs.

6. Kidney Beans

These beans are so popular they’re actually being paired up with rice most of the time. There are existing studies that show kidney beans could actually help in weight reduction and fat mass. They’re pretty good at improving the blood sugar too. A cup of kidney beans contain a total amount of 215 calories, 13.4g protein, 13.6 fiber, and 24.5g net carbs.

7. Pinto Beans

Pinto beans contain a lot of health benefits as well. One good things about pinto beans is that they can help reduce heart disease, diabetes, and might even save you from being prone to cancer. A single cup of Pinto beans contain 245 calories, 15.4g protein, 15.4g fat, and 29.4g net carbs.

8. Chickpeas

Not only are chickpeas a good source of fiber and protein but they’re said to help reduce weight also. A cup of chickpeas contain 269 calories, 14.5g protein, 12.5g fat, and 32.5g net carbs.

9. Peas

Just like other legumes, peas are said to have a number of healthy benefits. Having said, peas have been proven to promote weight loss and help reduce insulin resistance. A single cup of peas contain 125 calories, 8.2g protein, 8.8g fiber, and 24.4g net carbs.

Beans are not only delicious, but you can also get a lot of nutritional benefits from them. Having said this, being on a Ketogenic diet doesn’t mean you should totally avoid them. Keep in mind there are healthy beans and legumes that you can always incorporate to your diet. You only have to be careful and check the carb content. Avoiding food will not make you achieve your target weight fast, but knowing how to eat them will. If it fits your macros, go get that macros, remember?