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Carbs in Beans: Are Beans Keto Friendly? Beans have been a staple food for centuries, but with the rise of low-carb, ketogenic diets, many people are questioning whether they can still enjoy their favorite legumes while staying within their carb limit. So, are beans keto-friendly? Let’s take a closer look. First, let’s break down the types of beans. There are many different varieties, but for the purpose of this article, we’ll focus on the most popular ones: black beans, kidney beans, and chickpeas. Black Beans: One cup of cooked black beans contains about 41 grams of carbs, with 15 grams coming from fiber. This brings the net carb count down to 26 grams per cup. While this may sound high for a low-carb diet, black beans are a great source of plant-based protein and fiber. Kidney Beans: One cup of cooked kidney beans contains about 40 grams of carbs, with 13 grams of fiber. This brings the net carb count down to 27 grams per cup. Like black beans, kidney beans are also a good source of plant-based protein and fiber. Chickpeas: One cup of cooked chickpeas contains about 45 grams of carbs, with 12 grams coming from fiber. This brings the net carb count down to 33 grams per cup. Chickpeas are a popular choice for vegetarians and vegans, as they provide a good source of protein and are also high in fiber. While the carb count in beans may seem high, it’s important to remember that not all carbs are created equal. The fiber in beans helps to slow down digestion and keep you feeling full, which can aid in weight loss and blood sugar control. Beans also contain a variety of vitamins and minerals, including iron, magnesium, and potassium. So, can you have beans on a low-carb, ketogenic diet? The answer is yes, but in moderation. Aim for a maximum of one cup of cooked beans per day, and make sure to account for the carb count in your overall daily limit. When cooking with beans, try to pair them with low-carb vegetables and healthy fats, such as avocado or olive oil, to help balance out the carb count. Overall, while beans may not be the lowest-carb option out there, they can still be enjoyed in moderation on a low-carb diet. Don’t be afraid to include them in your meals for a boost of nutrients and fiber. Just remember to keep track of your carb intake and make sure to pair them with other low-carb options to balance out your meals. Happy eating!
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