![]() In soup or chili recipes, you can also omit beans and simply add extra ground meat, such as beef, pork, or turkey. If you’re enjoying Mexican food, opt out of high carb refried beans or bean dip with your meal and choose guacamole or smashed avocado instead. You can also use eggplant to make a keto-friendly dip called baba ganoush, which can be used as an alternative to chickpea-based hummus. Like mushrooms, diced eggplant can be used to replace beans in certain recipes. Cooked mushrooms are low in carbs and calories and can be used in place of beans in soups, stews, and chili to drastically reduce their carb counts. ![]() If you’re looking for some other keto-friendly substitutes for beans, here are promising alternatives: With careful planning, other types of beans can be included in small amounts as well. Green beans and black soybeans are low carb beans that can easily be incorporated into a keto diet. What’s more, most of the other types of beans can be incorporated into a well-planned day of keto eating if you stick to the proper portion size of just 1/2 cup (90 grams).Īlways check the label, though, as certain products like baked beans commonly contain added sugar, which can drastically increase the carb count. Regardless, black soybeans have low total and net carb counts that will help you meet your goals while on keto. However, some people recommend avoiding black soybeans on a keto diet because of the controversy surrounding soy and its potential effects on your hormone balance, although no firm conclusions have been drawn regarding these potential effects ( 12). While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes. On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. As you can see, some beans can be fairly high in carbs - both total and net - while others have much lower carb counts.
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