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Are Green Beans Keto-Friendly?

Green Beans on a kitchen counter

Wondering if green beans are compatible with your keto diet? The good news is, they absolutely are! Green beans, with their low net carb content and high nutritional value, are a great fit for your ketogenic lifestyle.

In this article, we're going to dive into the specifics of green beans - their carb content, how they can be incorporated into your keto meals, and the wide range of nutrients they bring to the table.

So, whether you're a seasoned keto dieter or just starting out, you'll find all the information you need right here to enjoy green beans as part of your diet.

TL;DR

  • Yes, green beans are keto-friendly due to their low net carb content.
  • Green beans provide a good source of vitamins A, B-6, C, and K1, and minerals such as potassium, magnesium, calcium, and iron.
  • Discover below the different ways green beans can be incorporated into your keto meal plan and their nutritional benefits.

Are Green Beans Keto-Friendly?

Indeed, green beans are considered keto-friendly. They contain a mere 4.27g of net carbs per 100g, which falls within the acceptable range for most individuals following a ketogenic diet. Net carbohydrates, which are total carbs minus fiber, are the key metric those on a keto diet should focus on, and green beans fit that mold suitably.

Green beans' keto-compatibility largely stems from their low net carb content. They feature a relatively high fiber content that deducts from the total carbs, resulting in a manageable amount of net carbs. Notably, a typical serving of green beans, about 100g, contains 4.27g of carbs which, when subtracted from the total dietary fiber, results in the net carbs that can impact your keto diet. This quantity is usually within the daily carb limit of a standard keto diet, making green beans a viable option for those looking to maintain ketosis.

Can You Have Green Beans on a Strict Keto Diet?

Yes, green beans can typically fit into even a strict keto diet. A strict ketogenic regimen involves consuming fewer than 20g of carbs per day. Given that a 100g serving of green beans contains 4.27g of net carbs, including this food in your diet shouldn't disrupt ketosis, even under strict conditions.

Keep in mind that some individuals follow a less stringent version of the keto diet or a low-carb diet, where they limit their carb intake to 30-50g of net carbs per day. In such cases, green beans can be comfortably included in the daily meal plan.

Carbs In Green Beans

Green beans contain 4.27g of net carbs per 100g. Net carbs are calculated by subtracting dietary fiber from the total carbohydrate content. These values are important for those following a keto diet as they directly impact the body's state of ketosis.

Green Beans Nutrition Facts

Green beans, despite their compact size, pack quite the nutritional punch. A 100g serving delivers a rich assortment of both macro and micronutrients. Let's start with macronutrients. Green beans contain 1.8g of protein, 0.1g of fat, and 7.1g of carbohydrates, out of which 2.7g is dietary fiber. They also bear a small amount of sugars (3.3g).
Exploring micronutrients, we find an impressive spectrum. They are a good source of Vitamin C, with 12.2mg per 100g, contributing to their antioxidant properties. Green beans contain multiple B-vitamins including B6, B9, and a small amount of B2. B9, also known as folate, is particularly notable with 33µg in a 100g serving, vital for cell growth and metabolism.

Green beans also provide essential minerals- Iron, Magnesium, and Potassium are present in moderate amounts. However, it's their rich supply of Manganese (0.216mg per 100g) that takes the spotlight, crucial for bone health and metabolism.

Nutrient NameAmount and Unit per 100g
Net Carbs4.27g
Carbohydrate, by difference6.97g
Fiber, total dietary2.7g
Total fats0.22g
Protein1.83g
Sodium, Na6.0mg
Potassium, K211.0mg
Magnesium, Mg25.0mg
Calcium, Ca37.0mg
Vitamin A35.0ug
Vitamin B-60.14mg
Vitamin C, total ascorbic acid12.2mg
Vitamin E (alpha-tocopherol)0.41mg
Vitamin K143.0ug
Copper, Cu0.07mg
Iron, Fe1.03mg
Phosphorus, P38.0mg
Selenium, Se0.6ug
Zinc, Zn0.24mg
Fluoride, F19.0ug
Beta-carotene379.0ug
Lutein + zeaxanthin640.0ug
Betaine0.1mg
Manganese, Mn0.22mg
Thiamin0.08mg
Riboflavin0.1mg
Niacin0.73mg
Pantothenic acid0.22mg
Folate, total33.0ug
Choline, total15.3mg
Calories31.0kcal
Water90.32g
Tryptophan0.02g
Threonine0.08g
Isoleucine0.07g
Leucine0.11g
Lysine0.09g
Methionine0.02g
Cystine0.02g
Phenylalanine0.07g
Tyrosine0.04g
Valine0.09g
Arginine0.07g
Histidine0.03g
Alanine0.08g
Aspartic acid0.26g
Glutamic acid0.19g
Glycine0.06g
Proline0.07g
Serine0.1g
Fatty acids, total saturated0.05g
Fatty acids, total monounsaturated0.01g
Fatty acids, total polyunsaturated0.11g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Green Beans' was not found in FoodData Central, so nutritional data for 'Beans, snap, green, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Green Beans on a Keto Diet

Green beans offer a wealth of nutritional benefits. They are a good source of vitamins A, B-6, C, and K1, and minerals such as potassium, magnesium, calcium, and iron. These nutrients play a crucial role in supporting various bodily functions, including immune health, bone health, and blood pressure regulation.

Incorporating Green Beans into Your Keto Meal Plan

  1. Green Beans as a Side Dish: Green beans can be a flavorful addition to any main course. Consider sautéing them with low-carb vegetables, like bell peppers and onions, and a dash of healthy olive oil. The result is a delicious, keto-friendly side dish packed with nutrition.
  2. Keto Recipe Ideas: Green beans can be used in a multitude of keto recipes. A popular choice is the classic green bean casserole, made keto-friendly by swapping traditional ingredients with low-carb options. Another great idea is to include green beans in a stir-fry with lean meats or tofu and other low-carb veggies.
  3. Portion Control: While green beans are low in carbs, it's essential to monitor portion sizes. Even low-carb foods can add up and interfere with ketosis if consumed in large amounts. Use a food scale or measuring cups to ensure accurate servings.

Keto-Compatible Alternatives for Green Beans

  1. Asparagus: This is a keto-friendly alternative to green beans. It can be sautéed, grilled, or roasted, and pairs well with a variety of main dishes. Nutritionally, asparagus is low in net carbs, similar to green beans, and is also a good source of vitamins A, C, and K.
  2. Broccoli: Another great keto-compatible substitute for green beans is broccoli. It can be used in stir-fries, salads, or even as a side dish. Broccoli is low in carbs and high in dietary fiber. Just like green beans, it provides a good dose of vitamins A and C.
  3. Spinach: Spinach can be used as a green bean substitute in several keto recipes. It's great in salads, soups, omelets, and in sautéed dishes. Nutritionally, spinach has lower carbs than green beans, and it's packed with vitamins K, A, and C, along with several important minerals.

Concluding Thoughts on Green Beans and Keto

Green beans have been shown to be a keto-friendly vegetable, fitting comfortably into a strict ketogenic diet. With low net carbs, they can be consumed without disrupting the state of ketosis, making them an excellent choice for those following this eating plan.

The nutritional profile of green beans also adds to their appeal. Packed with a range of vitamins and minerals, they support various bodily functions, offering more value than just their low carb content. However, if you're watching your sodium intake, be mindful of the quantities you consume.

There are numerous ways to incorporate green beans into your keto meal plan, from simple side dishes to more elaborate recipes. The key is to experiment and find what works best for your taste and dietary needs.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.

Disclaimer:

The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, canned green beans can be keto-friendly, but be sure to check the label for added sugars or other non-keto ingredients.