Understanding the Keto Diet and Allowable Foods
The ketogenic, or "keto," diet is a very low-carbohydrate diet designed to put the body into a metabolic state called ketosis. In ketosis, the body becomes efficient at burning fat for fuel through ketone bodies rather than glucose from carbohydrates.
Putting the body into ketosis requires strictly limiting carbohydrate intake to typically less than 50 grams per day. This means many common carb-containing foods like grains, starchy vegetables, fruits, beans and legumes are restricted or avoided on keto.
With carb counts playing such a key role, figuring out whether lentils can fit into a keto diet is important for successfully sticking to this meal plan.
Why Are Lentils Restricted on Keto?
Lentils are pulse crops that come from leguminous plants which bear fruit in the form of pods enclosing the lentil seeds. Other examples of pulses include beans, peas, chickpeas and peanuts.
Though lentils contain beneficial nutrients, fiber, and protein, they cannot be included in a true ketogenic diet due to their higher carbohydrate content:
- 1/2 cup cooked lentils contains about 20 grams net carbs
- 1/2 cup cooked beans or peas offers around 15 grams net carbs
Most ketogenic diets aim to keep net carbs under 25-50 grams per day, so just 1/2 cup portion of these foods uses up a substantial part of the daily allowance.
For keto diets following a strict less than 20 gram net carb intake, lentils far exceed an entire day's allotment making them off limits.
Health Benefits of Lentils
As a pulse crop, lentils offer many nutritional benefits including:
- High in protein and fiber which promotes satiety and stable blood sugar
- Excellent source of folate and magnesium
- Provide polyphenols and antioxidant compounds for health
- Prebiotics to feed healthy gut bacteria
- Relatively affordable and easy to cook
- Vegan/vegetarian/flexitarian protein source
- Can be used to make flours for baking
Their blend of macros appeals to many diet styles outside of strict keto. As a plant-based source of protein and fiber, lentils provide valuable nutrition for a balanced eating pattern.
Potential for Too Little Fiber Intake on Keto
However, the keto diet is known for drastically reducing food sources of dietary fiber since grains, fruits, and legumes are eliminated or strict limited. This can increase the risk of fiber deficiency and digestive issues like constipation.
Fiber intake for adults should fall between 25-35 grams daily depending on the chosen dietary guidelines. But on keto, it can be challenging to get even half of the recommended fiber requirement from the allowed food list.
Lentils offer a substantial fiber boost at 8 grams per cooked half cup serving. So lentil fans following the keto diet long-term need a fiber conscious approach to ensure healthy digestion.
Substitutes for Lentils on Keto
Given their high carb counts, lentils cannot technically be included on keto or low carb diets under 30 grams of carbs. However, some substitutes provide similar flavors and textures in a low carb form:
Soy Protein Crumbles
Textured vegetable protein (TVP) is defatted soy flour product that needs to be reconstituted. It soaks up flavors added to dishes. Serve TVP crumbles instead of lentils in vegetarian tacos, chili, pasta sauces, or casseroles to mimic a similar hearty bite.
Tempeh
Fermented soybean tempeh offers around 15 grams net carbs per 100 grams, mainly from dietary fiber. Its nutty flavor and chewy-crisp texture stands in for lentils well. Try baked or pan fried tempeh cubes on salads or in stir fries.
Edamame
Fresh or frozen edamame beans supply about 8-10 grams net carbs per 1/2 cup serving. They work anywhere lentils are served as a protein side dish. Just boil or steam and season these immature soybeans.
High Protein Vegetables
Some low carb vegetables bring protein, minerals and fiber to replace lentils, such as hemp hearts, spinach, mushrooms, brussels sprouts, asparagus, broccoli, artichokes and avocado.
Pumpkin, Squash and Eggplant
While not as high in protein, fiber-rich pumpkin, winter squash varieties and eggplant can mimic lentils. Try cubing, roasting or sautéing them to concentrate flavors.
Nutritional Yeast
Nutritional yeast provides cheesy, nutty flavor to dishes with 5 grams protein and 1 gram net carb per two tablespoon serving. Use it anywhere lentils are mixed into plant-based meals.
Following a very low carb ketogenic diet limits choices, so getting creative with seasonings can make vegetable or soy-based substitutes more satisfying. Track net carbs diligently too.
Healthy Low Carb Eating Tips
Keto diets eliminate foods providing many beneficial nutrients that offer validated health benefits, like fiber from legumes and whole grains. Some tips for balanced low carb eating include:
Emphasize Healthy Fats
Focus on incorporating more olive oil, avocado, nuts, seeds, fatty fish, coconut and full-fat dairy for essential fats and nutrients. These support the keto fat burning mechanism.
Vary Proteins
Eat plenty of quality proteins like eggs, poultry, seafood, beef and pork. Switch up proteins to ensure sufficient amino acids and prevent boredom.
Load Up on Low Carb Vegetables
Non-starchy veggies build volume, minerals, antioxidants and fiber into meals. They also provide more variety and texture contrasts.
Weigh Benefits vs Risks
Consult your healthcare provider to see if keto aligns with your health conditions and goals. Monitor lipids, hormones and nutrients of concern while restricting major food groups.
Plan for Maintenance
To make keto sustainable for the long term, build in higher carb days or meals to support metabolism, hormones, exercise output and social life. Lentils can fit into a maintenance plan.
Ketogenic diets eliminate lentils and other pulses due to their carbohydrate content. But you can substitute tempeh, edamame or high protein vegetables while balancing fat and protein intake. Weigh the pros and cons for your needs.
FAQs
Why can’t you eat lentils on keto?
Lentils contain around 20 grams net carbs per 1⁄2 cup cooked serving. Most keto diets strictly limit carbs to 20-50 grams per day, so lentils exceed the daily allowance making them incompatible.
What can I use instead of lentils in cooking on keto?
Great lentil alternatives include soy-based tempeh, edamame beans, or textured vegetable protein. You can also use chunks of low carb vegetables like pumpkin, eggplant, mushrooms, or spinach.
Is fiber intake a concern without lentils and beans on keto?
Yes, drastically reducing high fiber food sources can up the risk of constipation or deficiencies over time. On keto you need to emphasize low carb vegetables, nuts, seeds, berries, avocado, and keto bread products.
Can you never have lentils if you are keto?
During the initial ketosis phase, lentils are avoided. But in keto maintenance allowing periodic higher carb meals, enjoying lentils and other legumes in rotation can support metabolism and gut health.
What are easy low carb lentil swaps?
Cubed and roasted pumpkin, zucchini noodles, riced cauliflower, cooked chopped spinach, sautéed mushrooms, baked eggplant, and nutritional yeast make simple substitutions in lentil dishes.
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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