Keto diet weight loss secrets and healthy food

What legumes are allowed in the keto diet, and are they harmful to it? This is what we will explain in this article.

Legumes allowed in the keto diet

Legumes allowed in the keto diet - Legumes are mainly used in the vegetarian diet; Because it is full of fiber, carbohydrates, and calories, and helps the glucose process within the body.

Some types of legumes cannot be eaten except after boiling them well, cooking them, or leaving them in water for a long time, such as: 

soybeans and kidney beans. 

To avoid its toxic effects, yes, this is true. 

Do not be surprised, dear reader, by this information.

However, the issue remains whether legumes are considered a permitted or prohibited source in any diet depending on the body’s condition, but it is preferable to prevent them completely until the body’s fat and sugar are eliminated.

After continuing and adhering to the keto diet for a sufficient period, the body may get rid of diabetes, as it helps in keeping the insulin hormone at its normal levels, but here legumes must be used with caution.

If you are following the keto diet, the amount of carbohydrates should not exceed 5% of your daily caloric intake, and they should be varied among fruits, starches, vegetables, and legumes.

It is scientifically proven that legumes are rich in carbohydrates and therefore cannot be relied upon during the ketogenic diet.

Legumes are known to be rich in proteins and fiber, in addition to antioxidants, but their fat content is low, unlike carbohydrates.

However, while following the keto diet, some people may be allowed to eat some types of legumes in specific quantities, such as green peas. 

To find out which legumes are allowed in the keto diet, follow me.

What legumes are allowed in the keto diet?

Legumes allowed in the keto diet are plant seeds that humans have relied on for nutrition since ancient times. 

They include many types, but the most common are beans, peas, kidney beans, chickpeas, lentils, and peanuts.

Legumes contain the best types of plant proteins along with fibre, minerals and vitamins, such as vitamin B, copper, iron, zinc, magnesium, manganese and phosphorus.

Although it is an essential source of carbohydrates, it does not significantly affect blood sugar levels.

According to medical studies, it was found that it causes an increase in the blood sugar index by an amount ranging from 10 to 40, but what is the reason for this?

While legumes contain a large percentage of carbohydrates, the fibers contained within them affect the functioning of carbohydrates.

You can identify the legumes allowed in the keto diet by knowing their net carbohydrates in this way:

Net carbs = volume of carbohydrates - volume of fiber

The most famous types of legumes allowed in the keto diet

I present to you 12 types of legumes that are allowed in the keto diet, but eating them is subject to several conditions - which we will talk about - which are as follows:

• Green beans: Each 100 grams contains 7.1 grams of carbohydrates - 3.4 grams of fiber = 3.7 grams of net carbohydrates.
• Snow peas: Each 100 grams contains 7.5 grams of carbohydrates - 2.6 grams of fiber = 4.9 grams of net carbohydrates.
• Green peas: Every 100 grams contains 15.6 grams of carbohydrates - 5.5 grams of fiber = 10.1 grams of net carbohydrates, so it is preferable to avoid eating them.
• Lentils: Each 100 grams contains 20.1 grams of carbohydrates - 7.9 grams of fiber = 12.2 grams of net carbohydrates.
• Peanuts: Each 100 grams contains 21.5 grams of carbohydrates - 8 grams of fiber = 13.5 grams of net carbohydrates.
• Lima beans: Each 100 grams contains 20.9 grams of carbohydrates - 7 grams of fiber = 13.9 grams of net carbohydrates.
• Fava beans: Every 100 grams contains 19.7 grams of carbohydrates - 5.4 grams of fiber = 14.3 grams of net carbohydrates.
• Black beans: Each 100 grams contains 23.7 grams of carbohydrates - 8.7 grams of fiber = 15 grams of net carbohydrates.
• Navy beans: Each 100 grams contains 26.3 grams of carbohydrates - 10.5 grams of fiber = 15.8 grams of net carbohydrates.
• Kidney beans: Each 100 grams contains 22.8 grams of carbohydrates - 6.4 grams of fiber = 16.4 grams of net carbohydrates.
• Chickpeas: Each 100 grams contains 27.4 grams of carbohydrates - 7.6 grams of fiber = 19.8 grams of net carbohydrates.
• Soybeans: Every 100 grams contains 30.2 grams of carbohydrates - 9.3 grams of fiber = 20.9 grams of net carbohydrates.

By calculating the net carbohydrates in the most popular types of legumes, it is clear that snow peas and green beans can be eaten during the keto diet, as they are considered among the legumes allowed in the keto diet.

Although snow peas and beans are legumes allowed on the keto diet if eaten in moderation, they may cause a problem for those who eat them.

This problem is that they are difficult to digest, because they contain chemical compounds that affect the functioning of the digestive system in some people.

As these compounds prevent the absorption of some types of minerals, the same applies to some types of nuts and whole grains, and therefore it is preferable to avoid them unless eating them is urgent.

We know that the keto diet has types, and each of them allows the consumption of carbohydrates in specific proportions. 

The standard diet limits carbohydrate intake to the lowest possible limit (from 20 to 50 grams) per day, and therefore it will be difficult to include legumes in ketogenic meals.

While the targeted and periodic systems increase the daily consumption of carbohydrates depending on physical activity, each of them has its own way of increasing carbohydrate intake, and here you can eat legumes that are allowed in the keto diet.

Here, you must consult a specialist doctor to determine the quantities and times at which the rate of carbohydrates should be increased.

Advice for taking advantage of the legumes allowed in the keto diet

To avoid a problem with digestion, legumes can be soaked overnight in water before cooking them, to get rid of or reduce compounds that are difficult to digest.

We recommend avoiding eating it if you suffer from any problem related to the digestive system.

The keto diet does not prevent anything without providing an alternative. 

There are alternatives to legumes that can be relied upon to supply the body with the minerals and vitamins found in legumes.

By alternatives, we mean vegetables that contain very small amounts of carbohydrates and are rich in minerals, such as kale and spinach, which are rich in antioxidants, minerals and vitamins.

Nuts can be relied upon to compensate the body for what it lacks, as they contain the same nutrients and health benefits found in legumes.

In fact, nuts are superior to legumes in terms of high levels of healthy fats and low carbohydrates, and there are many keto recipes that rely on them.

Nuts can be soaked, roasted, or cooked like legumes and added to meat dishes and various other dishes.

Summary of the discussion about legumes allowed in the keto diet

Legumes allowed in the keto diet, or legumes in general, are rich in proteins, fiber, and antioxidants, which are essential elements for maintaining the body, but their high percentage of carbohydrates makes us recommend avoiding them during the diet or preventing them completely in some cases.

If eating them is a must, we must limit ourselves to eating a very limited amount of snow peas and green beans. Because they are low in carbohydrates.

These two types are the only exception to this rule, and if a person does not want to eat them, he can rely on other alternatives, and thus we have reached the end of two discussions about legumes allowed in the keto diet.