Can I eat green beans on keto?

In this brief guide, we will answer the query, “can I eat green beans on keto?”. We will also discuss what keto is and the food that is good for keto and food to avoid when on keto.

Can I eat green beans on keto?

Yes, you can have green beans on keto. Green beans also known as string beans, snap beans, french beans, and emotes are very much keto diet-friendly, unlike other beans and legumes.

Green beans are full of nutrients and minerals such as Vitamin C, Vitamin A, Vitamin K, calcium, magnesium, and folate. Green beans have much lower carbs as compared to other legumes like kidney beans, chickpeas, broad beans, pinto beans, and so on.

Pan-fried, boiled, or simply sauteed with some butter or olive oil and some herbs are the perfect way to devour the green beans when following a ketogenic diet.

A cup of cooked green beans contains 10.1 grams of total carbohydrates which is a good amount for a keto diet.

Can you eat raw green beans?

Eating raw green beans should be avoided either on a keto diet or not. Green beans contain a protein compound called Lecithin that works as an antifungal and natural insecticide for plants.

Lectins are resistant to digestive enzymes, they bind with the surface of cells of the digestive tract causing symptoms like diarrhoea, vomiting, nausea, and bloating if consumed in large quantities.

They may also damage the healthy gut environment by destroying the good gut bacteria causing gastri-intestinal issues. Lectins are known as antinutrients because they interfere with nutrition digestion and absorption.

By cooking the green beans, most of the Lecithin in the raw green beans is inactivated, thus does not cause any issues.

What is keto?

Keto diet or ketogenic diet is a term used for a low-carb diet. The idea is to get more calories from proteins and fats and less from carbohydrates. 

The keto diet deprives the body of carbohydrates to fuel the energy rather the energy is fueled by ketones that the body produces in the liver in the process of breaking down the fat.

The keto or ketogenic diet plan focuses on foods that provide a lot of healthy fats, an adequate amount of proteins, and very less carbohydrates. It is basically 75 % fat, 20 % proteins, and 5 % carbohydrates composition in the daily diet chart.

Is keto good for everyone?

Though keto is looked upon as a very promising diet plan for reducing body weight and helping with treating a few health conditions, keto is not suited to everyone.

A Keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart diseases.

Therefore, keto is not safe for people with any conditions including their liver, pancreas, thyroid, or gallbladder. People with type I diabetes should also not follow a keto diet as it is risky for their well-being.

What foods to avoid when on keto?

Being on a keto diet is to avoid any foods with high sugar content because high sugar means high carbs. Keto is all about increased intake of fats and proteins and reduced intake of carbohydrates.

Fruits and vegetables with high sugar and fibre should be avoided. Vegetables with starch like potatoes, sweet potatoes, yam, corn, peas, and carrots should not be included in the diet.

Most of the fruits are not keto-friendly as they are full of sugar and fibres. The fruits to avoid are apples, mangoes, pears, peaches, bananas, pineapples, grapes, dates, and many more which are too sweet.

Apart from fruits and vegetables, legumes which are packed with nutrients such as proteins, iron, and potassium but also high carbs should be avoided for keto. Legumes such as black beans, lentils, green beans, and kidney beans are a few to not include in your keto diet.

Also, avoid drinking sugary drinks like processed juices and sodas. Also adding condensed milk, low-fat milk, and low-fat butter is also not recommended.

What is the best food to eat when on keto?

The Keto diet is all about the intake of lots of fat, and proteins but very less carbs. Berries like strawberries, blueberries, and blackberries are a great addition to a keto diet, unlike other fruits.

Oily fish like salmon is one of the best additions to a keto diet.  Whole eggs, meat, and poultry should be added to the diet as these are rich in proteins and have very fewer carbs content. Also, cottage cheese and Greek yoghurt make for a great snack during keto.

Conclusion

In this brief guide, we answered the query, “can I eat green beans on keto?”. We also discussed what keto is and the food that is good for keto and food to avoid when on keto.

I hope you find this blog useful. If you have any questions, please let us know.

References

https://www.popsugar.com/fitness/Green-Beans-Keto-45495429

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