What Do We Mean By Keto
A food being “keto-approved” or “keto-safe” is a bit of a misnomer. Keto-friendly is more appropriate.
The only nutritional fact that strictly matters is a food’s net carb amount. Net carbs are your total carbs minus any fibers. Fibers pass through your system and don’t enter your bloodstream, which is why they aren’t counted.
Therefore, you could theoretically eat any food as long as it doesn’t push you past your net carb limit. The thing is, that carb limit is so low that it isn’t reasonable to eat anything but low-carb foods.
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On their own, beans are beneficial for weight loss. A study including 246 women found that those who ate more beans had improved body composition .
Yet, refried beans are cooked with lard, which supplies calories and fat. Fat has 9 calories per gram, making it the most calorie-dense macronutrient. In comparison, carbs and protein have just 4 calories per gram .
If youre adding refried beans to your regular diet, you may gain weight because youll be consuming more calories.
For reference, 1 cup of regular pinto beans contains 220 calories and no fat, whereas the same amount of refried beans packs 234 calories and 5 grams of fat .
However, refried beans are less likely to cause weight gain if you eat them instead of other high calorie foods. Studies show that when your overall calorie intake remains similar, high fat diets have weight loss results similar to those of low fat diets .
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Carbs In Refried Beans
Net carbs in refried beans are also very high, at 26g.
You might be thinking 26g of net carbs sounds like a lot, and it is. In fact, this exceeds many peopleâs daily carb limit.
Not only are beans high in carbs, but they can also cause inflammation and digestive problems.
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Keto Refried Beans Recipe
Beans have been one of the hardest side dishes for me to give up. There is absolutely no way to make refried beans keto, or is there? This ketogenic take on refried beans comes in at only 1 net carb. I would bet that you couldn’t even tell the difference!
Macros per serving:Calories: 179Fat: 12gCarbs: 8g
Net carbs: 1gProtein: 11g
Nutrition And Carbs In Pinto Beans
Pinto beans boast a number of phytonutrients as well. One cup of pinto beans includes 160 milligrams of calcium and 10.8 milligrams of iron. But the carb count in pinto beans is even higher than black beans.
One cup yields 88 grams of total carbohydrates and 56 grams of fiber. That equals 32 grams of net carbs not ideal for the keto diet.
You likely already knew that the flour or corn tortillas in traditional Mexican tacos and burritos werent going to work on the keto diet. But now you know that pinto beans wont work either.
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A Few Potential Risks From Eating Beans
- Phytates. Beans store phosphorus as phytic acid. Phytates can interfere with your body’s ability to absorb essential minerals such as iron, zinc, manganese, and calcium, although it’s argued that the health benefits of healthy foods often outweigh any anti-nutrient detriments.
- Lectins. Found in high levels in beans, lectins function as a natural pesticide to protect plants from harmful organisms. Lectins can bind to your intestinal wall and exacerbate symptoms of leaky gut syndrome.
- Protease inhibitors. These are compounds that block your body’s protein-digesting enzyme, protease. Over time, this can also increase the chances of leaky gut.
Note: The reason why people are so careful about soaking raw beans before cooking them is to reduce some of these harmful components. Cooking them correctly will help prevent you from consuming any of these harmful ingredients listed above.
Low Carb Refried Beans Recipe With Bacon
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These low carb refried beans are made with canned black soy beans. Use as a low carb substitute for refried beans in all your favorite recipes.
When I found out my regular grocery store carries Eden black soy beans in the Natural Foods section, I grabbed a bunch to try out some recipes. For my first experiment, I wanted to see how they taste mashed and fried.
I came up with a low carb refried black beans that could be used in various Mexican dishes. I found a recipe at Low Carb Luxury for Refried Black Soy Beans.
Of course, I had to modify the original low carb refried beans recipe a little. I did like the addition of bacon because it gave a really nice flavor to the soy beans. In fact, I think Ill add more bacon next time.
I simplified the original recipe because I like to make my cooking as easy as possible. There were a lot more steps in Loras recipe.
Youll love how easy it is to make these low carb refried beans. Other than cooking the bacon, the ingredients can all be processed together before frying in the skillet.
I bet this mix would be perfect served on low carb nachos made with cheese crisps. Im dreaming up a low carb Mexican night full of ideas.
There are some who refrain from eating any soy. However, my Asian relatives dont seem to be affected by it. And, Im sure its okay in moderation.
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Best Mexican Spices For Refried Beans
The recipe below used Heathglens smoky chipotle spice, which was on the spicier end. If you prefer less spice, simply modify the amount of chile powder you use, or change the variety. A smoked paprika would lend a smoky flavor to the refried beans without so much heat.
Ive also made this recipe with a sweet paprika spice and it tastes just as wonderful, albeit not with a Mexican flair. Whatever your culinary preferences, this flexible dish is sure to please!
Is Peanut Butter Keto
All natural peanut butter is indeed a low carb food. It is high in healthy fats, has moderates amount of protein and has a relatively high amount of fiber. A two-tablespoon serving sees it providing a mere 3.5 grams of net carbs! Not only is peanut butter low carb, it is also suitable for a ketogenic diet.
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Which Beans Are The Most Keto
Beans containing the lowest amount of net carbs per serving include:
- Green beans. Green beans are one of the best keto-friendly beans available because a cup of green beans only has 5.8g in net carbs. Eat great beans tossed in salt, pepper, and lemon juice alongside grilled chicken for a low-carb, protein-packed meal.
- Black soybeans. Black soybeans are touted as the champion bean for ketoers, and while they still have lower carb counts then most other beans, they may not be as low-carb as commonly thought. Eden Foods Black Soybeans recently changed their label to 10g of net carbs per cup, which is substantially different from what the USDA reports . That varies by brand, too. If you apply the same USDA weight to Shiloh Farm’s black soybeans, that amount goes up to 24.4g net carbs per cup. The bottom line? Black soybeans are probably more keto-friendly than most other types of beans, but as with all beans you should approach this one with caution and keep your portion sizes to a minimum.
What Are Beans Are They Actually Healthy
Beans are just a type of plant seed, and people have been eating them for about as long as we’ve been cooking. From lima beans, to black beans, to green beans, it would be difficult to find people in the modern world who haven’t eaten their fair share of beans.
They all contain good amounts of soluble fiber, carbohydrates, protein, folate, and iron, and due to their macronutrient content, many people believe that beans should have a place in anyone’s diet. They’re also extremely cheap and keep you full due to their high protein content.
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Slow Carb Refried Beans Using Instantpot
Refried beans are often made with dried pinto beans and making them from scratch in an instantpot is leaps and bounds tastier than from a can. Most beans are compliant with a slow carb diet and ithey offer a great protein source as a side to many Mexican dishes. Refried beans are also a tasty, but nutritious dip for chips if you are not counting carbs.
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Although there are plenty of health benefits associated with beans, staying in ketosis means limiting your bean consumption or avoiding them altogether. Yes, even if youre keeping net carbs in mind.
If youre loving the benefits of ketosis but youre missing beans, this is the article for you. Dont skip out on tacos, Indian food, and Asian food just because youre low-carb. Instead, try these keto-friendly ways to mimic the texture and even the taste of some of your favorite bean dishes.
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