Are Beans Keto-Friendly? My Guide to a Bean-tiful Healthy Keto Diet

Most beans are not considered keto-friendly but you might be surprised to learn there are a few varieties of beans that are low carb enough to fit in a healthy keto diet. In this guide, I’ll share my top picks for keto beans, how to buy them, ideas for using keto beans, why I incorporate keto beans in my diet, why beans are healthy, and address some concerns about beans and their lectins.

Top Keto Beans: Soybeans and Lupini Beans

Both soybeans and lupini beans are high protein and very low in digestible carbohydrates. For a half cup serving, cooked lupini beans have less than 6g of net carbs while mature yellow soybeans have about 4g of net carbs (all nutritional values from USDA FoodData).

Lupini Beans and Soybeans are not always easily found on grocery store shelves so I often need to visit specialty stores for them or source them online. Please note from this point on, some product links will be affiliate links. That means I will make a small commission if you choose to purchase using them. Be assured this is at no extra cost to you.

If you’re unfamiliar with lupini beans, their texture is not like regular beans. They are more waxy; like the texture of edamame beans crossed with boiled peanuts.

If you’re unfamiliar with soybeans, their texture is more like regular beans. The yellow mature beans are woodier-tasting; honestly not as pleasant when eaten plain. You’ve got to have them in a recipe with lots of flavor and I like them with more added fat to be tasty.

Black soybeans are creamier and more of a stand-in for regular beans.

Edamame, the immature green version of soybeans, are waxy like lupini beans; great on salads or on their own as an appetizer.

Where to Buy Lupini Beans

Lupini Beans can be found dried (buy sweet lupini if possibly for an easier time), brined in jars, or canned. I really enjoy Brami’s flavored lupini bean snacks which are super easy to bring on the go.

If you buy dried lupini beans, please keep in mind that they need to be prepared in a particular way to be tasty and good to eat. Please see my guide on cooking lupini beans here.

Where to Buy Soybeans

Meanwhile, soybeans come in a few different forms; most of them just as keto-friendly. I love to buy organic dried whole mature yellow soybeans, black soybeans, canned black soybeans, roasted soy nuts, and frozen edamame soybeans in their pods or shelled. 

Other than making soymilk and tofu, mature yellow soybeans are a traditional ingredient in soul-warming Chinese soups.

Black soybeans also come dried and can be used just like their yellow counterparts. They will have a tiny bit more carb-content but the difference is so small, it doesn’t hurt a keto diet.

Lately, I am loving the convenience of buying Eden Food’s canned organic black soybeans. They are cooked quite soft so you can easily use them instead of regular black beans in recipes like refried black beans.

Sometimes I can find crunchy soy nuts (roasted soybeans) in the snack aisle of my local Asian grocery stores. But beware that they are often coated in flour or starch before being fried.

The most popular way to buy soybeans is in the immature green version: edamame. You will see these as an appetizer at sushi restaurants and hip Asian fusion restaurants. Plus, they are often available in the freezer section of grocery stores.

My personal reasons for searching out keto-friendly beans

When I began my keto diet for medical reasons, I readied myself for a life without beans😭Honestly, this was a tragedy to me because I love beans! I loved baked beans, refried beans, beans and greens, beans and rice, beans as snacks, bean dip. They are just so cheap, healthy, delicious and versatile.  No vegetarian or vegan diet is complete without them! Moreover, many traditional cultural foods incorporate beans even if they are not purposefully animal-free.

 However, switching to a keto diet relieved all the symptoms of chronic tendonitis that had painfully affected every part of my daily life for years. Straying from that would allow the pain to flare up again. Also chronic inflammation is linked to all sorts of nasty risks (like cancer!) so I accepted that keeping my diet keto is the best path for me.

Note: nothing in the medical literature that I’ve read indicated that a keto diet would be helpful for chronic tendonitis. I came to this only after years of experience, a bit of accidentally going on a low carb diet and feeling the results, more self-experimentation, trial and error.

Since coming out with my experience, I’ve heard from others with a similar experience. Still, I don’t have scientific back-up so please rely on your health professional for advice and your own experience for action.

Refusing to be too sad about it, I created this series on how to turn carb-filled beans into low carb, high protein tofu. With my newfound “hand budget” I was able to do the physical labor to make beans keto-friendly for me.

But let’s be honest, that’s a lot more time and energy than simply cracking open a can of beans. And sometimes, you really want to taste and texture of whole beans. Fortunately I came across naturally keto-friendly beans!

Are Beans Keto-Friendly?

Yes! But only some.

If you thought beans were out of the question for a keto diet, think again! Known for their high protein and fiber content, beans are generally considered healthy, but their carbohydrate count can make them tricky for keto followers. Fortunately, not all beans are off-limits.

My top picks for keto-friendly beans are soybeans and lupini beans.

Only two? For this guide, yes. But under the umbrella of soybeans, there are three varieties of keto-friendly soybeans each with different characteristics that you may like for different low carb recipes.

How can you tell?

The ketogenic diet focuses on limiting carbohydrate intake to induce ketosis, a metabolic state where the body burns fat for energy instead of glucose. To stay in ketosis, most people aim for 20–50 grams of net carbs per day.

Net carbs are calculated by subtracting fiber from total carbohydrates, as fiber doesn’t impact blood sugar levels. Beans with low net carb counts can fit into a keto diet, making them a valuable source of plant-based protein and fiber.

However, I have found a carb is not just a carb. Usually, I stick to 50-60g of net carbs per day. These carbohydrates typically come from water-rich non-starchy vegetables. However, I have experimented with adding a tiny amount of grain products (pasta and bread on different occasions) and even though I stayed under 60g of net carbs for the day, I was kicked out of ketosis by the next morning.

When I have experimented with larger amounts of keto-friendly beans, especially lupini and black soybeans, I have been able to incorporate up to one cup of these beans per day while still staying in ketosis.

I think this may be different for each person’s individual gut microbiome so take this anecdote for what it is; just a reference point for your own experimentation.

What about regular beans? Are common beans keto friendly?

In general, it’s safer to say no!

However, if you severely limit the amount then any bean can be keto-friendly in theory.

You can always have a very small portion of any bean or lentil and call it keto-friendly due to the small amount fitting into your personal net carb limit for the day. But depending on the ingredient, the amount is usually going to be so small, it’s not going to be the main part of your dish or snack. I’m talking tiny amounts.

For example, a tablespoon of cooked black beans has 1.6g of net carbs. If you’re fully fat-adapted and having up to 50g of net carbs per day, you might not think twice about adding a spoon on your salad to keep up some healthy diversity. Actually, I keep a small can of mixed beans on hand for this very purpose. I want to to keep my microbiome healthy and keep those bean-loving gut flora happy even while maintaining my vegan keto diet.

Why Beans Are Healthy

Beans are among the most nutrient-dense foods available, offering a wide range of health benefits. They are:

1. Rich in Nutrients: Beans are an excellent sources of essential nutrients such as protein, fiber, iron, magnesium, and folate. These nutrients play a crucial role in maintaining overall health, including energy production and red blood cell formation.
2. Heart Health: The soluble fiber in beans can help reduce LDL (bad) cholesterol levels, lowering the risk of heart disease. Additionally, their potassium content supports healthy blood pressure levels.
3. Blood Sugar Regulation: The high fiber and protein content in beans helps slow the absorption of sugar during digestion, promoting better blood sugar control—a benefit for individuals managing diabetes or insulin resistance.
4. Weight Management: Beans are naturally low in fat and calories while being high in fiber and protein, making them a satiating food that can aid in weight management. The USDA emphasizes that the fiber in beans helps you feel fuller for longer, reducing overall calorie intake.
5. Gut Health: Beans are a prebiotic food, meaning they feed the beneficial bacteria in your gut. This contributes to a healthy microbiome, which is linked to improved digestion, immunity, and even mental health, as noted by emerging research in nutrition science.

With soybeans and lupini beans, you can get the best of all worlds!

Debunking the Risks of Lectins in Beans

In the last few years, controversial “health” figures have pushed the idea that beans are not healthy due to lectins. Lectins are a type of protein found in many plant-based foods, including beans, that have been criticized for their potential to cause digestive issues or interfere with nutrient absorption. However, the risks of lectins are often exaggerated, and here’s why:

What Are Lectins? Lectins are naturally occurring proteins that plants produce as a defense mechanism against pests. In their raw form, certain lectins can be harmful, but cooking and processing beans significantly reduce their lectin content.

Cooking Neutralizes Lectins: According to Harvard’s School of Public Health, properly cooking beans destroys the majority of lectins, rendering them safe for consumption. Methods like boiling and pressure cooking are particularly effective in reducing lectin levels to negligible amounts.

Lectins and Nutrient Absorption: While it’s true that 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, the high nutrient density of beans more than compensates for any minimal interference.

Health Benefits of Lectins: Lectins may actually have health benefits, including their potential role in cancer prevention and immune system regulation. Lectins in their cooked form may help stimulate beneficial gut bacteria and support overall gut health.

Practical Tips:

• Cook Thoroughly: Always cook beans thoroughly to neutralize lectins and maximize their nutritional benefits.
• Avoid Raw Beans: Raw or undercooked beans will contain higher levels of lectins. Plus, they can cause gastrointestinal distress.

In summary, the fear surrounding lectins in beans is largely unwarranted when they are properly prepared. The nutritional advantages of beans far outweigh any potential risks, making them a healthy and safe choice for most people.

Tips for Incorporating Keto-Friendly Beans

1. Mind Your Portions: While these beans are low in net carbs, don’t be tempted to have too much, too fast. Their high fiber content means that your body will need time to adjust to them. I suggest starting with just a tablespoon added to your meals for a few days and see how that goes. If you feel comfortable with that, gradually increase the amount over time. Also, I find it helps to drink more water when I’m increasing my fiber intake. 
2. Pair with Healthy Fats: Add avocado, olive oil, or nuts to bean-based dishes to increase satiety and complement the keto diet’s emphasis on fats.
3. Combine with Non-Starchy Vegetables: Use beans as an accent in salads, soups, or stir-fries alongside low-carb vegetables like spinach, zucchini, and cauliflower.
4. Experiment with Flavors: Just like tofu, beans can also absorb flavors. I love to add aromatics like ginger and garlic when cooking beans from scratch, liberally including herbs and spices, plus zesting things up with lemon and vinegar. Don’t forget the salt!

Beans for all!

Most of my readers are not on a keto diet nor should they be! But these high protein, low carb beans are for everyone. High protein beans are more satisfying, help with staying full for longer so you don’t feel the need to snack, and keep costs low because you’re buying whole plant ingredients. Very helpful in this economy!