Keto Green Beans Recipe with Cream Cheese (2024)

FAQs

How many green beans can I eat on keto? ›

One cup of green beans contains almost 7 grams of carbohydrates so they can easily fit into a daily allowance of fewer than 50 grams in a keto diet. Green beans are a low-calorie, nutritious vegetable that can be a part of your healthy diet.

Highest and Lowest Carb Beans

Among these, black soybeans and green beans have the lowest carbs, potentially making them better for a keto diet. On the other hand, chickpeas, pinto beans, and navy beans have high carbs. You might want to avoid these if you're strictly following a keto diet.

The vegetable helps fight inflammation and is a good source of folate and potassium, which helps regulate blood pressure. Green beans also are a good source of protein and fiber, which helps lower cholesterol, Vadiveloo said. "Fiber is underconsumed by U.S. adults and children, and it's good for gut health," she said.

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Overconsumption of starchy vegetables should be avoided on the ketogenic diet. However, non-starchy vegetables are recommended, especially greens such as spinach, Brussels sprouts and kale.

Cream cheese is an excellent source of fats, and Philadelphia is one of the most widely recognized cream cheese brands. A 2 tbsp serving contains only 2 g of net carbs but packs 7 g of fat. For a low-carb, high-fat diet like keto, those are excellent macros. This delicious spread is incredibly versatile.

Moderation is key. So, if you're having cheese as part of a weight loss strategy like keto, make sure you know your daily calorie limit along with your protein and fat macronutrient needs. As mentioned earlier, 1-3 ounces should fit well into a keto diet plan.

Cream cheese: Cream cheese is very popular in the keto diet. At only 84 calories per 1 ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving. It can be a keto-friendly snack or meal addition when more fat is needed.

Is Guacamole Keto-Friendly? Yes, absolutely. As mentioned above, guacamole is loaded with healthy monounsaturated fats and minimal carbohydrate content. This makes it a perfect low-carb, high-fat keto snack when served with keto-friendly chips or raw veggies.

What beans to avoid on keto? ›

The amount of carbs in beans make them nearly impossible to eat on a ketogenic diet. Most types of beans, such as red kidney beans, black beans, and pinto beans, should be avoided on a standard ketogenic diet due to their high carbohydrate content.

Lectins are proteins present in green beans that help bind carbohydrates. Lectins cause digestive problems such as nausea, vomiting, bloating, and diarrhea. Cooking beans neutralizes the lectin, making them safe to eat, improves taste, and increases antioxidant levels.

Green beans are full of fiber, which is an important nutrient for many reasons. Soluble fiber, in particular, may help to improve the health of your heart by lowering your LDL cholesterol (bad cholesterol) levels. The fiber in green beans helps to keep your digestive system healthy and running smoothly.

Detailed nutrition comparison for green bean vs broccoli. Broccoli is a great source of Vitamin K and calcium. Green bean has more alpha-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin than green bean. Both green bean and broccoli are high in Vitamin C, dietary fiber and potassium.

One serving is 1 cup of green beans and is about 44 calories, per the USDA.

What is a Serving? A serving of green beans is one cup. This is about 20 medium green beans.

“When alternative sides are plentiful, assume guests will eat a little less of each and one pound will serve four people,” Hartigan says. “And if vegetarians outnumber carnivores at your table, assume your green beans will go fast and assume that one pound will serve two people.”

- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.