Answer: Black beans are not considered keto-friendly. Although nutritious, their carbohydrate content is relatively high.
To delve into the details of why black beans aren’t the best choice for a ketogenic diet:
- High Carbohydrate Content: Black beans contain 23.71g of carbohydrates per 100g. This is significantly higher than the daily carbohydrate intake typically allowed on a keto diet, which usually ranges from 20-50g.
- Dietary Fiber: Though black beans are rich in dietary fiber (8.7g per 100g), which can help to reduce the net carb content, they still contain enough carbs to potentially kick you out of ketosis if consumed in large amounts.
- Protein and Fats: While black beans do contain a good amount of protein (8.86g per 100g), they are low in fat (0.54g per 100g), which is the primary macronutrient in a keto diet.
- Alternative Options: For those following a keto diet, lower-carb alternatives to black beans such as green vegetables, avocados, or nuts and seeds are recommended.
- Individual Variations: It’s worth noting that individual responses to beans can vary, and some people may be able to include small amounts in a ketogenic diet without adverse effects.
While black beans have many nutritional benefits, their high carbohydrate content makes them a less-than-ideal choice for those following a strict ketogenic diet.
- Amount Per ServingCalories132
- % Daily Value *
- Total Fat
- Saturated Fat 0.14g 1%
- Cholesterol 0mg 0%
- Sodium 1mg 1%
- Potassium 355mg 11%
- Total Carbohydrate
- Dietary Fiber 8.7g 35%
- Sugars 0.32g
- Protein 8.86g 18%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.