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When it comes to following a low carb or ketogenic diet, many people wonder if legumes, specifically beans and peas, are allowed. While legumes are a great source of plant-based protein and fiber, they can also be relatively high in carbohydrates. In this post, we’ll explore whether or not beans and peas can be a part of a low carb or ketogenic diet. First, it’s important to understand what makes a food low carb or keto-friendly. Generally, low carb diets limit carbohydrate intake to around 50-100 grams per day, while the ketogenic diet aims for much lower carbohydrate intake, usually around 20-50 grams per day. The goal of these diets is to switch the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Beans and peas, unfortunately, can be relatively high in carbohydrates. For example, one cup of cooked black beans contains around 41 grams of carbohydrates, while one cup of cooked peas contains around 22 grams of carbohydrates. While these carbohydrates do come with fiber, which can help slow the absorption of glucose into the bloodstream, they may still be too high for someone following a strict low carb or ketogenic diet. That being said, everyone’s carbohydrate tolerance is different, and some people may be able to incorporate small amounts of beans or peas into their low carb or ketogenic diet without compromising their goals. It’s important to track your food intake and monitor your blood glucose levels to determine what works best for you. If you do decide to incorporate beans or peas into your low carb or ketogenic diet, it’s important to choose carefully. Some types of beans and peas are higher in carbohydrates than others. For example, black beans and chickpeas tend to be higher in carbohydrates, while edamame and green peas tend to be lower in carbohydrates. Ultimately, whether or not you can eat beans and peas on a low carb or ketogenic diet comes down to your individual carbohydrate tolerance and goals. While they may not be the best choice for someone following a strict ketogenic diet, they can still be a part of a well-rounded, low carb diet in moderation. As with any diet, it’s important to prioritize whole, nutrient-dense foods and listen to your body’s individual needs.

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