Beans have been a staple in the human diet for thousands of years. They are a fantastic source of fiber, protein, and other necessary nutrients. However, for those on a ketogenic diet, beans are often considered off-limits due to their high carbohydrate content. 

But is this really the case? 

The sections below explore the truth about beans on the keto diet.

What Is the Keto Diet?

Before delving into the topic of beans on the keto diet, you must first understand what the keto diet is. 

The ketogenic diet, a low-carb, high-fat eating plan, has grown in popularity recently because of its possible health advantages, including weight loss, better blood sugar regulation, and an increase in energy.

The goal of this diet is to prompt ketosis, a metabolic state where the body utilizes fat for energy instead of carbohydrates. The diet often places emphasis on high-fat foods, including meat, fish, eggs, and healthy oils, while limiting daily carbohydrate intake to less than 50 grams.

Beans and Carbohydrates

Beans are often considered high-carb foods, which can make them a challenge for those on a keto diet. However, not all beans are created equal when it comes to their carbohydrate content.

Some beans, such as black beans and kidney beans, can have as much as 20 grams of carbohydrates per half-cup serving. 

Other types of beans, such as green beans and wax beans, are much lower in carbohydrates, with only around 2-3 grams per half-cup serving.

Beans are an excellent source of fiber, even if they may have more carbohydrates than other keto-friendly foods. This fiber can help slow down the absorption of carbohydrates, which can help prevent blood sugar spikes and keep you feeling fuller for longer.

The Impact of Beans on Ketosis

While beans may be higher in carbohydrates than other keto-friendly foods, they can still be incorporated into a well-formulated ketogenic diet. However, it’s important to consider the impact they may have on ketosis.

Consuming too many carbohydrates, even if they come from healthy sources like beans, can kick the body out of ketosis and prevent it from burning fat for fuel. For this reason, it’s important to monitor your carbohydrate intake and choose lower-carb beans in moderation.

Incorporating Beans into the Keto Diet

If you’re looking to incorporate beans into your keto diet, there are a few things to keep in mind. 

Choose lower-carb beans such as green beans, wax beans, and snow peas.

Consider the portion size. While a half-cup serving of beans may fit within your daily carbohydrate limit, it’s important to balance this with other keto-friendly foods such as healthy fats, protein, and low-carb vegetables.

Consider how you prepare your beans. Avoid adding high-carb ingredients such as sugar, honey, or maple syrup to your bean dishes. 

Instead, try seasoning your beans with herbs, spices, and healthy oils to add flavor without adding carbohydrates.


The truth about beans on the keto diet is that they can be a healthy addition to your diet in moderation. While some types of beans are higher in carbohydrates than others, they are also a great source of fiber and other essential nutrients. 

By choosing lower-carb varieties, balancing portion sizes, and preparing them in keto-friendly ways, you can enjoy the benefits of beans while staying in ketosis and achieving your health goals. 

Remember that the keto diet should be approached with care and under the guidance of a healthcare professional, especially if you have underlying health conditions. By making informed choices and prioritizing a well-formulated diet, you can discover the benefits that beans and other healthy foods can offer on the keto diet.

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