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Are String Beans Keto-Friendly?

Are String Beans Keto-Friendly? The simple answer is yes, they are.

But as with any dietary choice, it's more than just a yes-or-no question.

In the following sections, we're going to delve deeper and give you a full breakdown of the carbohydrate content in String Beans, explore how to incorporate them into your keto meal plan, and discuss the overall nutritional value and benefits of this versatile vegetable.

From keto-compatible alternatives to creative ways of enjoying String Beans, there's a lot to discover.

So, let's peel back the layers and dig into the wonderful world of String Beans and Keto.

TL;DR

  • Yes, String Beans are keto-friendly, with a low net carb count and high nutritional value.
  • String Beans are packed with essential vitamins and minerals, contributing to a nutrient-rich keto diet.
  • They can be used in a wide range of tasty, keto-friendly dishes, from side dishes to main courses.

Are String Beans Keto-Friendly?

String Beans, with their bright, verdant hue and crisp texture, pose an intriguing question to the followers of the ketogenic lifestyle - are they keto-friendly? The answer is positive. Yes, String Beans are indeed keto-friendly. This approval hinges on the carbohydrate content of these vibrant pods, which is a fundamental aspect to consider for those adhering to a ketogenic regimen.

Delving into the nutritional details, a 100g serving of String Beans contains 4.27g of carbs. However, it is important to pay attention to not just total carbs, but net carbs, which deducts the amount of fiber from the total carbs. In the case of String Beans, the net carbs are also 4.27g per 100g, as the fiber content is relatively low. This information is crucial in understanding why these vegetables fit reasonably into a ketogenic eating plan.

Can You Have String Beans on a Strict Keto Diet?

String Beans, being keto-friendly, can certainly find a place in a ketogenic diet, even the stricter versions. A strict ketogenic diet typically means keeping the daily carbohydrate intake below 20g. Given that 100g of String Beans comes with only 4.27g of net carbs, it can comfortably fit into these stringent carb limits.

A broader perspective shows that different people follow varying levels of carb restrictions, often choosing between a strict ketogenic diet and a somewhat more flexible low-carb diet. The latter allows for a daily carb allowance ranging from 30 to 50g of net carbs. String Beans, with their relatively low carb content, can adapt to either of these dietary regimens.

Carbs In String Beans

When it comes to the carbohydrate content in String Beans, the numbers are quite favorable for those following a keto diet. A 100g serving of these beans contains 4.27g of net carbs. The term 'net carbs' refers to the total carbohydrates minus the dietary fiber.

String Beans Nutrition Facts

String Beans, also known as green beans, are a nutritional powerhouse. A 100g serving provides an array of both macro and micronutrients.

In terms of macronutrients, it contains 31 calories, 0.22g of fat, 6.97g of carbohydrates, and 1.83g of protein. The carbohydrates consist of dietary fiber (2.7g), providing essential roughage.

The micronutrient content is equally impressive. String Beans are an excellent source of Vitamin C, providing 12.2mg, which is about 20% of the recommended daily intake. They also contain Vitamin A (690 IU), Vitamin K (43µg), and an array of B-Vitamins including Folate (33µg).

In the mineral department, String Beans shine with a generous amount of Potassium (211mg), and decent amounts of Calcium (37mg), Iron (1.03mg), and Magnesium (25mg).

String Beans are indeed unique due to their high concentration of Chlorophyll, evident in their dark green color. This nutrient may have antioxidant properties.

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
Beta-carotene379.0ug
Lutein + zeaxanthin640.0ug
Thiamin0.08mg
Riboflavin0.1mg
Niacin0.73mg
Folate, total33.0ug
Choline, total15.3mg
Calories31.0kcal
Water90.32g
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.
'String Beans' was not found in FoodData Central, so nutritional data for 'Green beans, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of String Beans on a Keto Diet

String Beans, apart from being low in net carbs, are packed with nutrition. They are a good source of vitamins, including Vitamin A, Vitamin B-6, Vitamin C, and Vitamin K1. These vitamins play various roles in our bodies, from boosting immunity to aiding in blood clotting. String Beans also contain essential minerals like Potassium, Calcium, Iron, and Magnesium, which are vital for various bodily functions.

Incorporating String Beans into Your Keto Meal Plan

  1. String Beans can be enjoyed in a variety of ways on a ketogenic diet. They can be steamed, sautéed, or roasted with some olive oil, garlic, and a sprinkle of sea salt for a quick and easy keto-friendly side dish.
  2. For a full meal, try incorporating String Beans into a stir-fry dish with some lean protein like chicken or beef and other low-carb vegetables.
  3. Consider a String Bean salad with a creamy dressing for a refreshing and satisfying meal.

Keto-Compatible Alternatives for String Beans

  1. Broccoli is a fantastic keto-friendly alternative to String Beans. Not only does it have fewer carbs, but its dense texture and robust flavor make it a versatile ingredient in a variety of dishes, such as a hearty broccoli and cheese soup or a simple steamed side dish.
  2. Cauliflower is another excellent substitute that is low in carbs and high in vitamins and minerals. Its mild flavor and texture make it an adaptable ingredient, famously used as a substitute for rice or mashed potatoes in keto recipes.
  3. Asparagus, while a bit higher in carbs than String Beans, offers a distinctive flavor and a good dose of vitamins A, C, E, and K. It can be roasted or grilled as a side dish or incorporated into a creamy asparagus soup.

Concluding Thoughts on String Beans and Keto

String Beans, with their low net carb content and high nutritional value, prove to be a commendable choice for those on a ketogenic diet. Their versatility in cooking and the ability to be incorporated into a wide range of dishes enhances their appeal. With essential vitamins and minerals, they contribute to a well-rounded, nutrient-rich keto diet.

While mindful of portion sizes and carb counting, introducing String Beans into your meal plan can bring both variety and nutrition. Whether used in a simple side dish, a hearty stir-fry, or a refreshing salad, they can add a delightful crunch and fresh flavor to your meals.

For those seeking a bit of change, the keto-compatible alternatives mentioned earlier, like broccoli, cauliflower, and asparagus, can also be explored to add a unique twist to your dishes.

Explore our Is It Keto Knowledge Hub.

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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, String Beans are keto-friendly due to their low net carb content.

String Beans can be enjoyed in a keto diet in a variety of ways including steamed, sautéed, or roasted as a side dish, or incorporated into a stir-fry or salad for a main course.