Beans are a staple in a plant based diet, but 99% of beans are high in carbs! Did you know there is a low carb bean you can enjoy – and it’s only 1 net carb per serving!?
Carb content in regular beans
One half cup of black beans, as an example, contains nearly 13 net carbs and 7.5 grams of protein. For anyone on a low carb or keto lifestyle, that’s quite a lot of carbs. It’s the same across all beans, except for one.
Black soy beans – just 1 net carb!
Then I came across black soy beans*. A half a cup contains 1 net carb and 11 grams of protein! This low carb bean has been linked to weight loss, is super high in protein, tastes not too far from a black bean. Black soy beans are the low carb bean!
Tips for easier digestion
Any bean can give you digestive issues, especially if you’re not used to consuming them, but there are techniques to lower the lectin content and make them easier to digest:
- Take a digestive enzyme before eating
- Soak the beans and discard the water before cooking
- Also use a pressure cooker or buy Eden brand beans (they soak and pressure cook their beans to lower the lectins).
*A note on the soy debate
Now, wherever you are on the ‘soy debate‘ and whether or not you are sensitive to soy will determine if you want to take advantage of these high protein, low carb beans. My stance on soy is the same as natural sweeteners – you have to weight the pros and cons to decide what’s best for you. I personally consume soy on an occasional basis, and I feel comfortable doing that. But we are all different, so do what is best for you!