Oven Roasted Green Beans Recipe – Keto Diet Yum (2024)

FAQs

How many green beans can I eat on keto? ›

One cup of green beans contains almost 7 grams of carbohydrates so they can easily fit into a daily allowance of fewer than 50 grams in a keto diet. Green beans are a low-calorie, nutritious vegetable that can be a part of your healthy diet.

Highest and Lowest Carb Beans

Among these, black soybeans and green beans have the lowest carbs, potentially making them better for a keto diet. On the other hand, chickpeas, pinto beans, and navy beans have high carbs. You might want to avoid these if you're strictly following a keto diet.

According to the USDA, 1 cup of green beans offers 7 g of total carbs, 4 g of net carbs, 0.2 g of fat, and 2 g of protein. Plus, it's a good source of vitamin C and an excellent source of vitamin K. Try roasting them with a little Parmesan, to add a nutty, salty flavor hit without a ton of extra carbs.

Eating Vegetables on the Keto Diet

To eat vegetables in a keto diet, limit those that contain a lot of carbs, like potatoes, corn, and peas. 4 Instead, up your intake of non-starchy vegetables.

Overconsumption of starchy vegetables should be avoided on the ketogenic diet. However, non-starchy vegetables are recommended, especially greens such as spinach, Brussels sprouts and kale.

Green beans and black soybeans are keto-friendly bean options, each containing only 2 grams of net carbs per 1/2-cup (60–90-gram) serving. Some promising keto substitutes for beans include mushrooms, eggplant, avocado, ground meat, and boiled peanuts.

Now that we all understand how starches are digested, explaining how carb blockers work will make much more sense. The active ingredient in white kidney beans which gets extracted is called phaseolus vulgaris, which effectively prevents the pancreas from secreting amylase.

Green leafy vegetables such as spinach, celery, iceberg lettuce, cucumber, and tomatoes contain very few or almost no carbohydrates. The carbohydrate count ranges from 2.97 to 3.89 grams. One cup of raw kale contains 0.9 g of carbohydrates (0% DV), making it a low-carb option.

Are cooked green beans high in carbs? ›

Green beans

Green beans are sometimes referred to as snap beans or string beans. They're a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes. A one-cup (125-g) serving of cooked green beans contains 10 g of carbs, 4 g of which are fiber.

How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.

One serving is 1 cup of green beans and is about 44 calories, per the USDA.

Other foods also contain carbohydrates in small amounts, e.g. eggs and nuts as well as dairy products. At the beginning of a ketogenic diet, we recommend consuming rather less dairy products and getting the carbohydrates mainly from nutrient-rich vegetables. So you can easily consume 600-900 g of vegetables per day.

- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.