Answer: Red kidney beans are not keto-friendly. They're high in carbs (20g per 100g), which can quickly use up your daily carb limit on a keto diet. Beans generally don't fit well into ketogenic eating plans due to their carbohydrate content.
Red kidney beans are a popular legume known for their distinctive shape and deep red color. They are often used in various cuisines, particularly in chili, soups, and salads. Here's a detailed analysis of their nutritional profile and relevance to the ketogenic diet:
Macronutrient Profile: Per 100g, red kidney beans contain 127 calories, with 22.80g of carbohydrates, 8.67g of protein, and only 0.50g of fat. The fat content is primarily polyunsaturated (0.275g), with small amounts of saturated (0.072g) and monounsaturated (0.039g) fats.
Net Carbs and Keto Compatibility: The net carbs in red kidney beans are 15.4g per 100g (22.80g total carbs - 7.4g fiber). This high net carb content makes them challenging to incorporate into a strict ketogenic diet, which typically limits daily net carb intake to 20-50g.
Keto Considerations: Red kidney beans are generally not recommended for those following a strict keto diet due to their high carbohydrate content. However, they do offer some benefits, including high fiber content (7.4g per 100g) and a good amount of protein (8.67g per 100g).
Potential Benefits: The high fiber content can support digestive health and promote feelings of fullness. The protein content is beneficial for muscle maintenance and repair.
Drawbacks: The high net carb content can easily disrupt ketosis, making it difficult to maintain the metabolic state required for a ketogenic diet.
Serving Suggestion: If including red kidney beans in a more flexible low-carb diet, limit the portion size significantly. A small 30g serving would provide about 4.6g of net carbs.
Additional Benefits: Red kidney beans are rich in various micronutrients, including iron, potassium, and folate, which can support overall health. However, these benefits must be weighed against the high carbohydrate content for those strictly following a ketogenic diet.