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Are Yam Beans Keto-Friendly?

Yam Beans on a kitchen counter

Are Yam Beans Keto-Friendly? That's the question we've set out to answer.

In the world of low-carb diets and weight management, the spotlight often falls on the usual suspects like broccoli, cauliflower, and spinach.

But what about Yam Beans? These unsung heroes of the vegetable world could be a game changer in your keto journey.

Throughout this article, we've delved into the carbohydrate content of Yam Beans, examined their potential health benefits, and explored practical ways of incorporating them into your keto diet.

We've even suggested some keto-compatible substitutes to keep your meal plan interesting.


  • Yes, Yam Beans are Keto-friendly. With only 4.63g of net carbs per 100g, they fit comfortably within most keto diet carb limits.
  • Yam Beans are rich in fiber, vitamin C, and potassium, offering various health benefits that complement the keto lifestyle.
  • Discover delicious and versatile ways to incorporate Yam Beans into your keto diet in the following sections.

Are Yam Beans Keto-Friendly?

Let's dive right into the heart of the question: Are Yam Beans keto-friendly? The short answer is, absolutely yes! Yam Beans are indeed a keto-compatible food. Let me explain why.

When we talk about the ketogenic diet, we're talking about a diet that is high in fat, moderate in protein, and extremely low in carbohydrates. The goal here is to have your body enter a metabolic state called 'ketosis', where it burns fat for fuel instead of carbohydrates. This is why the carbohydrate content of your food becomes pivotal in a ketogenic diet.

Now, let's talk numbers. In every 100g serving of Yam Beans, you get just 4.63g of net carbs. Net carbs, for those who might be unfamiliar, are what you get when you subtract the fiber content from the total carbs. They're the carbs that your body can fully digest and use for energy, and they're the ones that matter when you're keeping count on a keto diet.

But Yam Beans don't just stop at being low in net carbs. They're also high in fiber, which is excellent for digestive health, and they're packed with other essential nutrients like vitamin C and potassium. This combination of low net carbs and high nutritional value makes Yam Beans a naturally keto-friendly food.

However, it's worth noting that while Yam Beans are keto-friendly, like with any food, they should be consumed in moderation. Part of successfully following a keto diet, or any diet really, is about balance and variety. So, while you can enjoy the crunchy freshness of Yam Beans, remember to include diverse other nutrient-rich, low-carb foods in your diet as well.

Can Yam Beans be Incorporated into a Strict Keto Diet?

I can almost hear the anticipation in your question - can Yam Beans be incorporated into a strict Keto diet? Well, you'll be delighted to know that the answer is a resounding yes!

A strict ketogenic diet, often referred to as a 'standard' ketogenic diet, typically limits your daily carb intake to around 20-50g. Now, remember our earlier discussion on Yam Beans? They contain only 4.63g of net carbs per 100g, which makes them a great option even for the strictest ketogenic plan.

Incorporating Yam Beans into a strict ketogenic diet is all about staying mindful of your carb intake. Portion control is key here. As long as the amount you're consuming keeps your daily net carb intake within your set limits, Yam Beans can indeed be a part of your ketogenic journey.

But remember, a successful ketogenic diet is not just about keeping the carbs low. It's also about ensuring your diet is nutritionally balanced. Yam Beans contribute to this balance with their high fiber content and their wealth of vitamins and minerals. They add variety to your diet and provide nutrients that you might miss out on if you stick only to the more common keto foods like meat and dairy.

In terms of keeping track of your carb intake, there are many tools available today. From food journals to mobile apps, choose what works best for you. Some apps even allow you to scan barcodes to get nutritional information, making it easier to keep track of what you're eating.

The key here is to be aware and informed about what you're consuming. As long as you're mindful of your total carb intake for the day, you can certainly enjoy Yam Beans on a strict ketogenic diet.

Delving into the Carbohydrate Content of Yam Beans

Ready to take a closer look at what makes Yam Beans so keto-compatible? Let's delve into their carbohydrate content.

To start, let's remember that Yam Beans contain 4.63g of net carbs per 100g. Now, you might be wondering, what exactly are net carbs, and why are they important for those on a keto diet?

Net carbs are the carbohydrates that your body can digest and use for energy. They're calculated by subtracting the fiber content from the total carbs in a food item. The reason they're so important for those on a keto diet is that the body doesn't use fiber for energy. Instead, fiber aids in digestion and contributes to feelings of fullness, so it doesn't interfere with the state of ketosis.

Now, let's translate this into real-world servings of Yam Beans. Say you have a medium-sized Yam Bean, which weighs around 200g. This serving would contain approximately 9.26g of net carbs, still making it a low-carb food option that fits within the daily carb limit of a strict ketogenic diet.

If you choose to have a smaller serving, like half a cup of diced Yam Beans, which weighs about 60g, the net carbs would be even lower, roughly 2.78g.

This detailed look at the carbohydrate content of Yam Beans should provide a clearer picture of why this root vegetable is indeed keto-friendly. They offer flexibility in portion sizes while keeping the carb count low, making them a fantastic inclusion in a ketogenic diet.

Nutritional Snapshot of Yam Beans

Yam Beans, despite their humble appearance, pack a surprising nutritional punch. This root vegetable shines in its macro and micronutrient content, providing a balanced offering of nutrients in a 100g serving.

Starting with the macronutrients, Yam Beans are low in net carbs, with only 4.63g per 100g, making them a great choice for a balanced diet. They also provide a modest amount of protein (0.9g) and are particularly low in total fats (0.1g).

In terms of dietary fiber, Yam Beans offer 1.8g per 100g which is beneficial for digestive health. They're also low in calories, providing just 28.0kcal per 100g, while their water content stands at a high 91.87g, making them hydrating and filling.

When it comes to micronutrients, Yam Beans demonstrate a diverse profile. They offer a decent amount of Vitamin C (21.0mg) and Vitamin B-6 (0.09mg), both essential for immune function and brain health. They also contain trace amounts of Vitamin E and Vitamin K1.

Mineral-wise, Yam Beans provide a good source of sodium (67.0mg) and potassium (191.0mg), both necessary for maintaining healthy blood pressure levels. Trace amounts of magnesium, calcium, copper, iron, phosphorus, selenium, zinc and manganese are also found in these beans.

In addition, Yam Beans contain some essential amino acids, including isoleucine, leucine, lysine, and others, albeit in small amounts. There's even a hint of total fatty acids, both mono and polyunsaturated.

Nutrient NameAmount and Unit per 100g
Net Carbs 4.63g
Carbohydrate, by difference 6.43g
Fiber, total dietary 1.8g
Total fats 0.1g
Protein 0.9g
Sodium, Na 67.0mg
Potassium, K 191.0mg
Magnesium, Mg 11.0mg
Calcium, Ca 30.0mg
Vitamin B-6 0.09mg
Vitamin C, total ascorbic acid 21.0mg
Vitamin E (alpha-tocopherol) 0.03mg
Vitamin K1 0.1ug
Copper, Cu 0.08mg
Iron, Fe 0.3mg
Phosphorus, P 27.0mg
Selenium, Se 0.7ug
Zinc, Zn 0.27mg
Manganese, Mn 0.13mg
Thiamin 0.04mg
Riboflavin 0.03mg
Niacin 0.4mg
Pantothenic acid 0.2mg
Folate, total 15.0ug
Choline, total 11.1mg
Calories 28.0kcal
Water 91.87g
Tryptophan 0.01g
Threonine 0.02g
Isoleucine 0.04g
Leucine 0.03g
Lysine 0.04g
Methionine 0.01g
Cystine 0.0g
Phenylalanine 0.02g
Tyrosine 0.01g
Valine 0.03g
Arginine 0.02g
Histidine 0.01g
Alanine 0.04g
Aspartic acid 0.06g
Glutamic acid 0.13g
Glycine 0.02g
Proline 0.03g
Serine 0.03g
Fatty acids, total saturated 0.01g
Fatty acids, total monounsaturated 0.01g
Fatty acids, total polyunsaturated 0.05g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Yam Beans' was not found in FoodData Central, so nutritional data for 'Turnips, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Yam Beans on a Keto Diet

As we continue our journey exploring the virtues of Yam Beans, it's time to shed light on the health implications of adding Yam Beans into a keto diet.

One of the standout characteristics of Yam Beans is their high fiber content. Why does that matter? Well, fiber plays a crucial role in digestion. It adds bulk to the diet and helps prevent constipation, promoting a healthy and regular bowel movement. This is especially beneficial on a keto diet, as some people may experience digestive changes when they start this lifestyle.

Yam Beans are also a fantastic source of vitamin C, an antioxidant known for its immune-boosting properties. Regular consumption of vitamin C can help protect the body against common illnesses and enhances the condition of our skin, teeth, and bones.

Moreover, Yam Beans are rich in potassium. Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. It's crucial for heart health and smooth muscle contraction. This might be particularly beneficial for those on a ketogenic diet, as it can help offset the electrolyte imbalance that sometimes occurs in the initial stages of ketosis.

Additionally, the high water content of Yam Beans can contribute to maintaining proper hydration, another key aspect of a healthy keto diet. With hydration being crucial for various body functions, the high water content in Yam Beans serves to further enhance their health benefits.

As you can see, Yam Beans are not just low-carb, they are a power-packed food that contributes positively to overall health and well-being. Incorporating Yam Beans in a ketogenic diet offers not only variety but also a host of health benefits that align well with the health goals of a ketogenic lifestyle.

Incorporating Yam Beans into Your Keto Meal Plan

Excited about adding Yam Beans to your keto meal plan? We're here to guide you! Incorporating Yam Beans into your meals isn't complicated. The versatile nature of this root vegetable allows it to fit into multiple recipes, adding both texture and nutritional value.

  1. Raw and Fresh: Uncooked Yam Beans have a crispy texture and a subtly sweet taste, making them perfect for salads. Try slicing them into thin strips and adding them to your favorite mix of leafy greens. You can even toss them into a chicken or tuna salad for an extra crunch!
  2. Cooked Yam Beans: Yam Beans can also be cooked, similar to how you'd prepare turnips or potatoes. You can steam, boil, or even bake them. A simple side dish could be steamed Yam Beans seasoned with olive oil, salt, and a sprinkle of fresh herbs.
  3. Yam Beans Stir-Fry: Yam Beans hold up well in stir-fries. Sauté them with other low-carb veggies like bell peppers and zucchini, add some grilled chicken or tofu for protein, and you've got yourself a hearty, keto-friendly meal.
  4. Yam Beans Soup: Another interesting way to use Yam Beans is in soups. They maintain their texture well and can be a great replacement for more carb-heavy ingredients like potatoes or noodles.
  5. Yam Beans Chips: Craving something crispy? Slice Yam Beans thinly, toss them with olive oil and your favorite seasonings, and bake until crispy. Voila! You've got a fantastic homemade, keto-friendly snack.

Remember, the key to successfully incorporating Yam Beans into your keto meal plan is to keep track of your portions and your total carb intake for the day. But don't let this discourage you! With a bit of meal planning and creativity, Yam Beans can become a favorite in your keto kitchen.

Keto-Compatible Alternatives for Yam Beans

While Yam Beans are a fantastic addition to a keto diet, variety is the spice of life! So, it's always useful to have a few alternatives on hand. Here are some keto-compatible substitutes for Yam Beans and how they could fit into your meal plans:

  1. Radishes: As a root vegetable with a similar texture, radishes make a great alternative to Yam Beans. They contain about 1.9g of net carbs per 100g, which is even lower than Yam Beans. Radishes can be eaten raw in salads, roasted as a side dish, or even used in soups.
  2. Cauliflower: With approximately 2.8g of net carbs per 100g, cauliflower is another excellent substitute. Its mild flavor and versatility make it a keto staple. You can steam it, roast it, or even transform it into low-carb versions of rice, mash, or pizza crust!
  3. Zucchini: At about 2.1g of net carbs per 100g, zucchini is a low-carb, nutrient-rich option. Plus, it's incredibly versatile. You can spiralize it into "zoodles" for a pasta substitute, slice it for stir-fries, or even use it in baking keto-friendly bread or muffins.
  4. Cucumbers: With only 1.5g of net carbs per 100g, cucumbers offer a crisp, refreshing option. They're a great choice for raw salads, as a crunchy snack with dip, or even as a creative substitute for bread in sandwiches.
  5. Broccoli: Broccoli contains about 4.04g of net carbs per 100g. While slightly higher than Yam Beans, broccoli's rich nutrient profile and versatility make it a great option. Roast it, steam it, or chop it up for salads and stir-fries.

Remember, while these alternatives contribute to maintaining variety in your diet, each comes with its unique nutrient profile. So, it's important to balance and rotate your food choices for a wholesome nutritional intake.

Concluding Thoughts on Yam Beans and Keto

As we wrap up our deep dive into the relationship between Yam Beans and the keto diet, it's clear that this underappreciated root vegetable has much to offer.

Despite their relatively unknown status in the keto world, Yam Beans have proven to be a versatile and nutritious addition to a ketogenic lifestyle. With only 4.63g of net carbs per 100g, they fit well within the carb limits of a strict keto diet without compromising on flavor or variety.

Moreover, their high fiber content and rich nutrient profile, including significant amounts of vitamin C and potassium, make them a stellar choice for maintaining nutritional balance. These benefits, combined with their versatile nature, ensure that Yam Beans can be incorporated into a wide array of keto dishes, from fresh salads to savory stir-fries.

So why not get adventurous with your keto meal plan? Consider inviting Yam Beans to your dining table more often. As we've explored, they provide an excellent way to add a new dimension to your meals while keeping things keto-friendly.

Now, here's a unique idea: try using Yam Beans as a low-carb substitute in your favorite sushi recipes! They can be thinly sliced and used as a crunchy, nutrient-rich filler, providing a new spin on an old favorite.

Remember, the key to a successful and satisfying keto diet is variety and balance, and Yam Beans can certainly contribute to both. So, as you continue your keto journey, let Yam Beans be your secret weapon, and watch your culinary horizons expand!

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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.


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.

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Frequently Asked Questions

Yam Beans contain approximately 4.63g of net carbs per 100g, making them a suitable choice for most keto diets.

Absolutely! Raw Yam Beans have a sweet and crunchy texture, making them great for salads or as a snack.

Yes, Yam Beans can be a great potato substitute in many dishes due to their similar texture. Do note that the taste is not identical to potatoes.