An In-Depth Look at Whether Green Beans are Keto-Friendly
The ketogenic (keto) diet has become one of the most popular diets for weight loss and overall health. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which has been shown to have many benefits.
However, when drastically reducing carbs, many people worry whether they can still enjoy their favorite vegetables. So, are green beans keto?
What is the Ketogenic Diet?
The keto diet typically limits carbs to less than 50 grams per day. Some people may go as low as 20-30 grams of net carbs (total carbs minus fiber). By restricting carbs to such low levels, the body goes into ketosis.
In this fat-burning state, the liver breaks down fat into ketones, which become the main fuel source for the body and brain. This includes benefits for weight loss, blood sugar control, brain health, and beyond.
Keto Macronutrient Breakdown
To achieve and maintain this state of ketosis, most keto diets recommend:
- 70-80% of calories from fat
- 15-25% of calories from protein
- 5-10% of calories from net carbs
When first transitioning to keto, its important to stay within these macronutrient ranges to properly reach ketosis. After a few weeks, you may be able to add slightly more carbs or protein and remain in ketosis.
Why Green Vegetables are Recommended on Keto
Non-starchy green vegetables are one of the best food groups to consume on keto. Heres why:
- Very low in net carbs and calories
- Packed with vitamins, minerals, antioxidants
- High in fiber to support digestion
- Help reduce cravings and hunger
- Aid fat loss and boost energy
For these reasons, health experts highly recommend incorporating below-ground veggies, leafy greens, brassicas, herbs, and other low-carb vegetables into keto diets.
Are Green Beans Keto-Friendly?
The great news is that green beans are one of the best keto vegetables. One cup (around 4.4 oz) of raw green beans contains:
- 31 calories
- 7 grams net carbs
- 3 grams fiber
- 2 grams protein
- 0 grams fat
With only 7 net grams of carbs per serving, green beans can easily be incorporated into a ketogenic lifestyle.
Nutritional Profile of Green Beans
In addition to being low-carb, green beans offer an impressive nutrition profile. Some of the top vitamins, minerals, and beneficial plant compounds found in green beans include:
- Vitamin C - immune and antioxidant support
- Vitamin K - bone and heart health
- Manganese - enzyme and antioxidant functions
- Folate - new cell production
- Beta-carotene - converted to vitamin A in body
- Quercetin - antioxidant with anti-inflammatory benefits
- Kaempferol - antioxidant linked to chronic disease protection
Green beans also provide smaller amounts of magnesium, potassium, iron, phosphorus, and choline.
Ways to Enjoy Green Beans on Keto
From side dishes to main meals, green beans are a versatile low-carb veggie. Some tasty ways to use green beans in a keto diet include:
- Sauted in olive oil or avocado oil
- Roasted with garlic, sea salt, and pepper
- In green bean casserole topped with fried onions
- Together with zucchini noodles and your favorite protein
- Mixed into a leafy keto salad
- Blended into a low-carb soup or green smoothie
Other Low-Carb Green Veggies
In addition to green beans, other green vegetables that shine on keto include:
- Spinach
- Kale
- Broccoli
- Brussels sprouts
- Asparagus
- Cabbage
- Celery
- Cucumbers
- Lettuce
- Zucchini
These green veggies provide less than 10 grams net carbs per cooked cup, making them perfect low-carb additions. Mix and match them along with green beans for keto success.
Potential Downsides of Green Beans on Keto
Green beans are healthy, keto-approved vegetables with very few downsides. However, here are a couple things to keep in mind:
Nutrient Bioavailability
Many nutrients in vegetables can be sensitive to heat and oxidation during cooking. To maximize nutrient absorption from green beans, enjoy both raw and lightly cooked green beans.
Pesticide Residue
Unfortunately, green beans are on the Dirty Dozen list of produce highest in pesticide residues. When possible, choose organic green beans or thoroughly wash conventional ones.
Digestive Issues
Although rare, some sensitive people may experience gas or bloating from fiber-rich veggies like green beans. Monitor your individual tolerance.
How Many Carbs in Green Beans?
Below are the carb counts in green beans depending on the cooking method:
- Raw green beans: 7 grams net carbs per 1 cup
- Boiled green beans: 6 grams net carbs per 1 cup
- Canned green beans (drained): 6 grams net carbs per 1 cup
- Roasted green beans: 5 grams net carbs per 1 cup
As you can see, green beans contain just 5-7 net grams of digestible carbs per serving. This carb count fits perfectly into a keto lifestyle.
Typical Keto Carb Limit
To get into ketosis, most people need to keep net carbs under 50 grams per day, ideally closer to 20-30 grams. With around 5-7 net carbs per cup, you can easily incorporate at least 1-2 servings of green beans daily and remain within carb limits.
For comparison, here are net carb counts for other common foods:
- Broccoli: 4 grams per cooked cup
- Bell pepper: 5 grams per raw cup
- Almonds: 2 grams per ounce
- Strawberries: 4 grams for 5 medium berries
- Bread: 15+ grams per slice
As shown above, non-starchy veggies tend to provide fewer than 10 net grams per serving, leaving room for moderate amounts while keeping your daily total low.
The Bottom Line
Green beans are an awesome keto-friendly vegetable. With only 5-7 grams of net digestible carbs and a powerhouse nutrient profile, they make perfect low-carb additions to any ketogenic meal plan.
Enjoy green beans sauted, roasted, blended into soups, mixed into salads, and more. Pair them with other top keto veggies like zucchini, spinach, and broccoli for ultimate nutrition.
As long as your total net carb intake stays around 50 grams or under, you can reap the many benefits green beans have to offer on the ketogenic diet.
FAQs
Can you eat green beans on the keto diet?
Yes, green beans are one of the best low-carb vegetables for keto. With only 5-7 grams of net carbs per cup, green beans fit well into the 50 grams or less of daily net carbs limit.
How many carbs are in green beans?
One cup of raw green beans has 7 grams of net digestible carbs. When cooked, the amount drops slightly to around 5-6 net carbs per cooked cup. So green beans are very low-carb compared to other veggies.
What are the health benefits of green beans?
Green beans are low in calories but packed with helpful vitamins, minerals, antioxidants, and compounds linked to reduced inflammation and disease risk. They also provide fiber to support digestion.
Can you eat canned or frozen green beans on keto?
Yes, both fresh/raw, canned, and frozen green beans can be included in a keto diet. Just compare labels and choose low-sodium options with no added sugars or high-carb sauces. Drain canned beans to reduce carb counts further.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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