Are Black Soybeans Keto-Friendly? Nutrition Facts and Substitutes

An Overview of the Keto Diet

The ketogenic or "keto" diet is a very low-carbohydrate, high-fat, moderate protein diet. It aims to put the body into a metabolic state called ketosis, where the body switches from primarily using glucose for fuel to utilizing ketones and fatty acids.

Ketosis occurs when carbohydrate intake is so low that the body must break down stored fat into ketones to use as an alternate energy source. Ketones are produced by the liver and provide energy to the brain and other tissues.

On keto, carbs are typically restricted to only 20-50 grams per day. To reach ketosis, carb sources like sugar, grains, starchy vegetables, and most fruits are eliminated. Protein is moderated and fat becomes the main calorie source, often making up 70-80% of calories.

Potential benefits of the keto diet include weight loss, lower blood sugar levels, and improved mental focus. But it is a very restrictive plan and not suitable for everyone long term.

Are Black Soybeans Keto-Friendly?

Black soybeans are whole, unprocessed soybeans with a black seed coat. They are naturally cholesterol-free, high in protein and fiber, and contain several vitamins and minerals.

However, black soybeans are not considered keto-friendly for a few reasons:

They are High in Carbs

One cup (172g) of cooked black soybeans contains around:

• Calories: 230
• Protein: 17g
• Fat: 8g
• Carbs: 30g
• Fiber: 10g

Of those 30 grams of carbs, 16 grams come from sugars. This makes the net digestible carb content 14g per cooked cup.

Most keto diet plans strictly limit net carbs to only 20-30g per day from all sources. With 14g net carbs in just one cup, black soybeans can quickly take up half or more of a day's allotted carb intake.

They are Not a Natural Fat Source

Another defining feature of keto is its emphasis on fat as the main calorie source, ideally making up 70-80% of total daily calories. Black soybeans are relatively low in fat.

While black soybeans do contain some fat from their unsaturated oils, the majority of their calories come from carbs and protein. Keto dieters focus on adding in ample servings of high-fat foods like oils, butter, nuts, seeds, avocados, eggs, fatty cuts of meat, etc.

They Have a High Glycemic Index

The glycemic index (GI) ranks carbohydrate-containing foods on a scale of 0 to 100 based on how much they raise blood sugar levels after eating. Beans already have a moderately high GI.

Black soybeans have an estimated GI of 40-45, which is considered a high GI food. For comparison:

• Low GI foods = 55 or less
• Moderate GI foods = 56-69
• High GI foods = 70 or more

On the keto diet, the goal is to choose very low GI foods to minimize blood sugar and insulin spikes. High GI foods like black beans cause rapid rises in blood glucose, disrupting ketosis.

Potential Benefits of Black Soybeans

While they don't fit into a keto eating plan, black soybeans can be an extremely nutritious food choice for other types of healthy diets. Some benefits include:

High in Protein

Black soybeans are a plant-based protein powerhouse. One cup of cooked beans contains around 17g of protein. This makes them an excellent vegetarian or vegan protein source.

Rich in Fiber

A one cup serving of cooked black soybeans provides about 10g of dietary fiber. This fiber aids digestion, helps regulate blood sugar levels, and promotes feelings of fullness.

Provide Essential Vitamins and Minerals

Black soybeans contain a variety of vitamins and minerals including iron, magnesium, phosphorus, potassium, copper, manganese, selenium, and some B vitamins.

May Help Lower Cholesterol

Compounds found in black soybeans called isoflavones may have a positive effect on cholesterol levels. Research indicates they may help lower LDL "bad" cholesterol while maintaining HDL "good" cholesterol.

Contain Antioxidants

Antioxidants help counter oxidative stress linked to chronic diseases. Black soybeans are rich in antioxidants like anthocyanins that give them their black color.

Overall, black soybeans can be nutritionally beneficial for many dietary patterns, just likely not ideal for those following the keto diet.

Non-Keto Ways to Eat Black Soybeans

Here are some healthy ways to incorporate black soybeans into meals and snacks for non-keto eaters:

Soups and Stews

Add cooked black soybeans to vegetable soups, chili, and stews for extra protein, fiber, and texture.

Salads

Toss cooked, chilled black soybeans into leafy green salads, grain bowls, or pasta salads for a nutrition and flavor boost.

Veggie Burgers

Use mashed black soybeans as a base for making flavorful veggie burgers. Mix in onions, mushrooms, oats and seasonings.

Taco Filling

Spice up cooked black soybeans with taco seasoning to use as a tasty plant-based taco or burrito filling.

Bean Dips

Blend cooked black soybeans with garlic, olive oil, lemon juice, and herbs to create a creamy, protein-packed dip or spread.

Stir-Fries

Incorporate cooked black soybeans into vegetable and rice stir-fry dishes for extra nutrition.

Smoothies

Add cooked black soybeans to smoothies to make them thicker, creamier and more filling.

Keto-Friendly Bean Alternatives

Beans are too high carb for the keto diet, but there are some suitable lower-carb bean alternatives to consider:

Hemp Hearts

Hemp hearts are shelled hemp seeds that provide protein, fiber and healthy fats. Unlike soybeans, they have just 1g net carb per serving.

Edamame

Edamame are immature, green soybeans. A 1/2 cup serving has about 5g net carbs, much less than black soybeans.

Tempeh

Fermented soy tempeh is lower in carbs and easier to digest than whole soybeans. A one ounce serving of tempeh contains around 5g net carbs.

Tofu

Tofu is made from condensed soy milk which reduces the carb content. Firm tofu has about 2g net carbs per 3 ounce serving.

Black-Eyed Peas

Compared to black beans, black-eyed peas contain slightly fewer net carbs at around 11g per cooked cup.

Green Peas

Green peas have the lowest carb content out of common beans and peas. One cup contains about 8g net carbs.

Peanut Butter

While technically a nut butter, peanut butter can provide a creamy, protein-packed alternative to black soybeans in smoothies, sauces, oatmeal, etc.

Healthier Substitutions for Black Soybeans in Keto Recipes

When adapting recipes to be keto-friendly, here are some good substitutes to use in place of black soybeans:

• Cauliflower rice
• Chopped mushrooms
• Zucchini noodles
• Riced broccoli
• Chopped kale or spinach
• Diced bell peppers
• Sliced radishes
• Chopped green cabbage
• Shirataki noodles
• Extra virgin olive oil

These lower-carb vegetables can help mimic the texture of black beans in many recipes.

Healthy Keto Bean-Free Recipes to Try

Here are some tasty keto recipes that provide flavor and nutrition without the higher carb content of black soybeans:

Taco Bowl with Cauliflower Rice

Replace black beans with riced cauliflower in Mexican-style taco bowls topped with avocado, cheese, salsa and cilantro.

Mushroom & Spinach Stew

Sauted mushrooms and spinach make a satisfying plant-based stew without needing black soybeans.

Zucchini Lasagna

Thinly sliced or spiralized zucchini stands in for pasta noodles in this lower-carb veggie lasagna.

Keto Burrito Bowl

Combine seasoned ground beef, cauliflower rice, cheese, avocado and hot sauce for a Mexican-style bowl.

Veggie & Tofu Stir-Fry

Lightly cooked tofu and a rainbow of fresh veggies create a quick keto-friendly stir-fry.

Broccoli & Tempeh Bowl

Tempeh provides a plant-based protein source to place atop roasted broccoli florets, avocado and hemp seed hearts.

Potential Downsides of Eliminating Black Soybeans on Keto

While necessary for achieving ketosis, restricting all higher-carb foods like black soybeans may have some drawbacks. Potential issues may include:

• Missing out on beneficial nutrients like antioxidants, vitamins, minerals and fiber found in restricted plant foods.
• Increased risk for nutritional deficiencies or imbalances over time if diet is not well-planned.
• Difficulty sustaining keto long term due to restrictiveness or strong cravings.
• GI issues like constipation from inadequate fiber intake.
• Increased cholesterol levels from high saturated fat intake.
• Keto flu symptoms like fatigue, cramps and headaches during the initial transition period.

Working with a dietitian knowledgeable in keto can help overcome these challenges through guidance on strategic low-carb food choices, proper supplementation, and managing any unwanted side effects.

The Bottom Line

Black soybeans are too high in net carbs and glycemic index to fit into a well-formulated ketogenic diet. While they provide beneficial nutrition, their carbohydrate content can quickly surpass the strict limits of keto macros.

However, black soybeans can be included as part of a healthy balanced diet for those not following a low-carb or keto eating pattern. Substituting with lower-carb bean alternatives, vegetables, and plant-based protein sources makes it possible to adapt recipes to be keto-friendly.

As with any highly restrictive diet, the keto diet should be undertaken with medical guidance to ensure nutritional needs are still being adequately met.

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.