The ketogenic diet, often called keto for short, is a very low-carb, high-fat diet that shares similarities with paleo, Atkins, and other low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits for type 2 diabetes, polycystic ovary syndrome (PCOS), epilepsy and more.
Can You Eat Green Beans on Keto?
Green beans, also known as snap beans or string beans, are a popular vegetable. They belong to the legume family and come in several varieties. The most common are green and wax beans. Green beans are long, tapered and green. They have a crisp, crunchy texture and a mild, grassy flavor. Wax beans are similar in shape and texture, but they’re yellow instead of green. Both varieties are low in carbs and can fit into a keto diet. However, green beans contain more carbs than most other keto-approved veggies.
One cup (125 grams) of raw green beans contains 7 grams of carbs, 4 grams of which are fiber, and 27 calories (1). This carb count is much higher than leafy greens like spinach and kale. It’s also higher than asparagus, broccoli, cauliflower, Brussels sprouts and zucchini — veggies that keto eaters tend to consume in high amounts. Due to their higher carb content, green beans should be eaten in moderation on keto. Sticking to 1 cup (125 grams) per day is recommended. You can adjust this amount based on your personal carb tolerance.
Additionally, make sure to account for the carbs in green beans when tracking your daily carb intake. Given their higher carb count, green beans likely can’t be freely eaten without limit. Bottom Line: Yes, you can eat green beans on keto. However, they’re higher in carbs than most keto veggies, so limit your intake to 1 cup (125 grams) per day. Track green beans alongside your other carb sources.
Nutrition Facts
Here are the nutrition facts for 1 cup (125 grams) of raw green beans (1):
| Calories | 27 |
|---|---|
| Carbs | 7 grams |
| – Fiber | 4 grams |
| – Sugar | 1 gram |
| Protein | 2 grams |
| Fat | 0 grams |
As you can see, green beans are very low in calories and fat. Their protein and fiber contents are decent as well. However, their net digestible carb content comes out to 3 grams per cup when you remove fiber. This is relatively high for a vegetable on the ketogenic diet.
Ways to Fit Green Beans Into a Keto Diet
Here are some ways to incorporate green beans into a keto diet:
– Use them as a side dish. Pair 1 cup (125 grams) of green beans with keto-friendly proteins like fish, chicken or beef.
– Add them into meals. Mix some chopped green beans into soups, stews, omelets, stir-fries and casseroles. They go well with cauliflower rice and zucchini noodles too.
– Try them raw. Use raw green beans with dips like guacamole, hummus and tahini. Just be sure to track your portions.
– Roast them. Toss sliced green beans with olive oil, salt, pepper and your spices of choice. Roast at 400°F (200°C) for 15–20 minutes until browned and slightly shriveled.
– Pickle them. Make dilly green beans by boiling green beans slightly, then marinating them in apple cider vinegar, dill, garlic and other spices.
– Steam them lightly. Steaming maintains their crunch without requiring oil.
Health Benefits of Green Beans
Despite their higher carb content, green beans are incredibly healthy. They have a wide range of nutrients and health-promoting properties. Some benefits include:
– Very high in antioxidants. Green beans are rich in chlorophyll, kaempferol and quercetin — powerful antioxidants that protect cells from damage by free radicals.
– Good source of vitamin C. One cup (125 grams) provides 14% of your daily needs. Vitamin C boosts immunity and helps prevent cell damage.
– High in vitamin K. The main fat-soluble vitamin, vitamin K plays a key role in bone and heart health.
– Good source of manganese. Manganese supports brain and nerve function. Getting enough helps prevent diabetes complications, inflammation and more.
– Contains lutein. This antioxidant helps prevent eye diseases like cataracts and macular degeneration.
– May help lower blood pressure. Due to their potassium, magnesium and fiber contents.
– Linked to cancer protection. The antioxidants in green beans may help protect against some cancers like colorectal cancer.
Ways to Prepare Green Beans While Keeping Carbs Low
Here are some tips for keeping carbs low when preparing green beans:
– Avoid added sugars or high-carb ingredients. Don’t coat green beans in sauce or breading, which add unnecessary carbs.
– Go easy on starchy sides. If you pair green beans with starchy sides like sweet potatoes or quinoa, it’s easy to exceed your carb limit.
– Don’t overcook. Overcooking causes loss of water-soluble nutrients like vitamins C and B that leach out into the cooking water.
– Steam, roast or sauté. Steaming, roasting and sautéing in oil or broth are better cooking methods.
– Use healthy fats. Toss green beans in olive oil or avocado oil before roasting. Add butter or ghee when sautéing.
– Season generously. Flavor green beans with salt, pepper, garlic, lemon juice, herbs and spices to keep flavors interesting.
– Make veggie-based sides. Build meals around low-carb veggies like zucchini noodles, cauliflower rice or a leafy green salad.
Common Questions
Here are answers to some common questions about green beans on a keto diet:
Are green beans keto?
Yes, green beans are generally keto-friendly. However, their higher carb content means they should be eaten in moderation, about 1 cup (125 grams) per day.
Can you eat green beans on keto?
Yes, you can eat green beans on a keto diet. Just be mindful of portion sizes and account for their carbs in your daily intake. Enjoy them alongside keto proteins, healthy fats and low-carb veggies.
Are green beans high in carbs?
Green beans contain around 7 grams of carbs per cup (125 grams), which is lower than many other veggies but higher than most low-carb vegetables. Their higher carb count means green beans are not a free food on keto.
Should you avoid green beans on keto?
Most people don’t need to fully avoid green beans on keto. As long as you eat moderate portions, track your intake and build meals around low-carb foods, they can be included. Check your personal carb tolerance.
What are the best low-carb vegetables?
The best low-carb vegetables for keto are leafy greens, asparagus, broccoli, cauliflower, Brussels sprouts, celery, cucumber, zucchini, eggplant and peppers. Most of these have only 2–5 grams of net carbs per cooked cup.
Planning Keto-Friendly Meals With Green Beans
Here are some ideas for keto meals using green beans:
Breakfast:
– Omelet – Add chopped green beans along with onions, mushrooms and cheese.
Lunch:
– Chef salad – Top lettuce greens with chicken, hard-boiled eggs, avocado, bacon, green beans and ranch dressing.
Dinner:
– Steak and green beans – Top grilled sirloin steak with sautéed garlic green beans.
– Chicken veggie sauté – Sauté chicken with zucchini, green beans, garlic and olive oil.
– Green bean casserole – Make a keto version using cauliflower, chicken, cream and green beans.
Side Dishes:
– Dilly green beans – Toss raw green beans with dill, vinegar and erythritol to pickle slightly.
– Green bean almondine – Sauté green beans with slivered almonds in butter or olive oil.
– Roasted green beans – Toss in olive oil and roast with garlic, salt and pepper.
Conclusion
Green beans can be part of a healthy ketogenic diet when eaten in moderation. Aim for about 1 cup (125 grams) per day. Pair green beans with foods that are very low in carbs like meat, fish, eggs and low-carb veggies. Avoid adding high-carb ingredients and gravies. Steaming, roasting or sautéing are the best cooking methods. Although they contain more carbs than most keto veggies, green beans are incredibly nutritious. They’re packed with antioxidants and may provide health benefits. As with any vegetable on keto, enjoying green beans as part of an overall low-carb, high-fat diet can be fine for most people.
