Unlike other types of beans, you get the green light to enjoy green beans on the keto diet!
Call them snap beans or green beans, whatever you like. And call them to the table for your keto meals because green beans are keto-friendly.
This type of beans happens to have low net carbs, unlike kidney, lima, and other beans out there. If you’re looking to keep yourself in ketosis, green beans easily fit your macros to maintain this low-carb diet.
Read on to find out how green beans can benefit you on keto and how to enjoy them while sticking to the ketogenic diet!
Net Carbs in Green Beans
Green beans are keto friendly, with the net carbs in green beans at only 2 grams per one half-cup serving. That’s about 62 calories and 7 grams of sugar for the same serving size of fresh green beans.
Even if you have a can of green beans around, they are still a low-carb option with 6.6 total carbs and 3.7 grams of net carbs in green beans (per cup). While fresh is always better, canned green beans can help give you added nutrition if you’re between trips to the supermarket.
Green Beans and Nutrition
Green beans are rich in protein, too, an excellent way to help keep your hair, bones, muscles, and organs in good condition. It also helps keep your immunity even though plant proteins don’t give you all the amino acids your body needs.
And there’s more good news about the nutrition of green beans when you’re eating keto. They have many essential vitamins like folate. In a cup of raw green beans, you get nearly 10% of your daily recommended value of this important B vitamin. You’ll also get vitamin C, about 25% of your daily recommended intake, giving you antioxidant protection.
Vitamin A is another one you get with your portion of green beans on the keto diet. You’ll get around 15% of this vitamin to help with your vision and immunity. Additionally, green beans have vitamins E, B-6, and K plus niacin, thiamin, manganese, calcium, and iron.
They make a wonderfully nutritious choice to add to your plate when making those keto-friendly meals and have even more benefits in store for you too!
Why Eat Green Beans on the Keto Diet?
Eating green beans on the keto diet is good for your heart. They contain no cholesterol, and they have plenty of fiber. Some of that fiber is soluble, which may help lower LDL cholesterol (the bad one) as well as your total cholesterol levels. You can support your heart health by keeping your blood pressure low and reducing inflammation with green beans.
As they are naturally low in sodium, green beans make a filling choice that does your body good while sticking to the essentials of the keto diet. Of course, this applies to fresh green beans. If you use canned green beans, you should choose the no-salt varieties. However, if all you have is a can of green beans soaking in sodium-infused water, it’s best to rinse them well before preparing them to keep them healthy for your heart.
Green beans are also low in undigested carbs or FODMAPs. When you eat low FODMAP foods, you may find relief from digestive issues and help heal your gut health for optimum metabolic function. Even if you don’t have trouble with digestion, it’s best to stick to low FODMAP foods when you’re on the keto diet to get the best results.
What to Do with Green Beans
Now that you’re excited to put more green beans on your plate, you should head to the produce section to buy them fresh, as this is the healthiest way to enjoy them. Your green beans should be bright green and not have black spots or blemishes. They shouldn’t be flimsy either. You should aim to prepare them as soon as possible so they don’t go bad, though if you keep them in a plastic bag in the fridge, they should last about a week.
When cooked, green beans do lose some of the nutrients they have. This also happens when you thaw frozen green beans. Preparing frozen green beans can help you secure more nutrition when you just add a teensy bit of water and cook them straight from frozen.
As for preparing green beans in a keto-friendly way, you have so many options to create flavorful side dishes. You can sauté them in oil and top them with fresh herbs. Or add bacon or prosciutto to it too. Cooking the meat first and then sauteing the green beans in the fat will really boost the flavor and create a veggie side that you’ll be happy to eat.
You can also make a green bean casserole that is keto-friendly during the holidays or for special dinners. There are ways to prepare it with almond flour to keep it fully keto without compromising taste. Or go for green beans almondine, bundle them with bacon (like you would with asparagus), roast them with garlic in the oven with a little parmesan on top, or create a comforting keto veggie soup with green beans. They soak up all those soupy flavors, and with the other veggies, it will be the perfect way to ensure you’re eating up all the healthy things you need in one bowl.
Recipes Using Green Beans by Making Keto Easy
To Sum It All Up
Bottom line…green beans ARE keto-friendly. The net carbs in green beans are low enough to make them a good fit for your keto lifestyle. Plus, there are so many delicious ways to prepare them that will keep you in ketosis while giving you the best nutrition, so dig in!