Answer: Legumes are not considered keto-friendly due to their high carbohydrate content. However, in moderate amounts, they can be included in a well-balanced ketogenic diet.
Although legumes provide numerous health benefits, their carb count makes them a less-than-ideal choice for those following a strict ketogenic diet:
- High in Carbohydrates: Legumes contain 25.09g of carbs per 100g which is higher than what is typically allowed on a ketogenic diet. The goal of a keto diet is to limit carbohydrate intake, usually to under 50g of total carbs per day.
- Rich in Fiber: Legumes are packed with dietary fiber (6.3g per 100g), which is beneficial for gut health but, unfortunately, does not reduce their net carb count significantly enough to make them a staple on a keto diet.
- Packed with Protein: With 9.73g of protein per 100g, legumes are a good source of plant-based protein. However, protein should be consumed in moderation on a keto diet to avoid being converted into glucose, which can potentially kick you out of ketosis.
- Low in Fat: Legumes contain very little fat (0.35g per 100g), and since the keto diet is a high-fat diet, they don’t contribute substantially to the fat intake that’s essential for maintaining ketosis.
In conclusion, while legumes are nutritionally dense, their high carbohydrate and low fat content make them less suitable for a ketogenic diet. If you choose to include them, do so sparingly and be sure to track your carb intake carefully.
- Amount Per ServingCalories139
- % Daily Value *
- Total Fat
- Saturated Fat 0.09g 1%
- Cholesterol 0mg 0%
- Sodium 6mg 1%
- Potassium 561mg 17%
- Total Carbohydrate
- Dietary Fiber 6.3g 26%
- Sugars 0.34g
- Protein 9.73g 20%
* 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.