Soybeans are considered a wise food choice on a healthy diet. They are high in fiber, low in fat, and have a variety of vitamins and minerals. However, if you follow a keto diet, you need to consider the types and forms of soybeans you choose.
Soybeans such as Edamame and black soybeans are keto-friendly. They are low in total and net carbs. However, soybean-based products, such as soy milk, tofu, and some soy sauces, are not suitable for a keto diet. Some of the best soybeans you can enjoy on a keto lifestyle are Eden Black Soybeans and Cascadian Farms Organic Edamame.
Let’s explore four types of soybeans, the importance of counting net carbs, and soybean products you can incorporate into your diet. Let’s dig in!
Contents
Types of Soybeans
There are several types of soybeans.
- Green Soybeans (more commonly known as Edamame) are immature soybeans sold fresh or frozen. You can steam them and then pop them out of the shell for a delicious snack or side dish. Many sprinkle salt on them and munch away.
- Shelled Edamame is the green soybeans already shelled. You can use these salads, stir-fries, and soups.
- Yellow Soybeans are typically used to make soy milk, tofu, tempeh, tamari, and soy flour.
- Black Soybeans are known as the “Crown Prince” of beans in Japan. Its name in Japanese means ‘bodily strength and health’. They contain the naturally occurring isoflavone nutrients genistein, daidzein, and glycitein. Sweet with a creamy smooth texture, they are used in hummus, salads, salsas, soups, stews and often paired with a whole grain.
Keto and Net Carbs
The keto diet recommends 50g total carbs and 25g net carbs for an average size person throughout the day. While low carbs are essential, a more accurate measure for keto practitioners is net carbs.
Net carbs are calculated by taking the total carbs and subtracting the grams of fiber and sugar alcohols. The idea being that net carbs are the ones that are digestible and broken down into sugars in your bloodstream, which affects your ketone levels.
Fiber and sugar alcohol carbs are treated differently by your body. Insoluble fiber largely passed through to your colon unchanged. Soluble fiber assists in gut health and provides a few calories but does not contribute to changes in blood glucose.
Sugar alcohols are only partially absorbed in the small intestine and have a low glycemic and insulin index. Examples of sugar alcohols are Erythritol, Isomalt, Maltitol, Sorbitol, and Xylitol. These are found in processed foods, such as low-carb protein bars and sugar-free candy. The soybean products outlined here are organic or in their most natural form.
Are Soybeans Healthy?
Unless you have a sensitivity to soy, they do have several health benefits.
- They are high in protein, which is why the keto diet approves of some of them.
- They are high in antioxidants which can help lower cholesterol levels
- They do not raise blood sugar levels.
- They are high in fiber, vitamin K, and folate.
- The isoflavones can help reduce bone loss in older women.
- They are high in Omega-6 and Omega-3 fatty acids.
Other Products Made from Soybeans
Many use soy products to replace dairy, so it’s trendy in a vegan diet. From a keto perspective, certain soy products are not recommended.
Soy Milk has low net carbs, but it is often highly processed. Soymilk has phytates and lectins that can cause gut irritation and inflammation. While a splash in your coffee or smoothie will not affect your ketone levels, it is not recommended in large amounts.
Tofu is made from soy milk, so the same concerns are applicable here as well.
All-natural soy sauces are ok on their own, but many commercial brands add wheat into the recipe. If you find wheat-free and gluten-free varieties, such as gluten-free tamari, they are keto-friendly.
Nutritional Value
As far as beans are concerned, soybeans are more keto-friendly than most.
In general, beans are high in carbs. For example, black beans have 20g total carbs and 12g net carbs, and chickpeas have 25g total carbs and 18g net carbs. These are not keto and are generally off the menu.
On the other hand, black soybeans have 8g total carbs and 2g net carbs. A rule of thumb is that the closer to its source of whole soybeans it is, the better and more keto-friendly it is too.
Let’s look at some ways to add soybeans to your diet.
Eden Black Soybeans
These canned black beans are certified organic and kosher with no salt added. The cans are BPA, BPS, and phthalate-free. Before the beans are canned, they are soaked overnight and pressure cooked. Kombu is added for taste, digestion, and softness. Net carbs per serving are 5g.
Ingredients:
- Organic Black Soy Beans
- Water
- Kombu Seaweed
Nutritional Facts:
- 130 calories per ½ cup serving
- 5g Fat (.5g saturated)
- 35mg Sodium
- 11g Carbohydrates (6g dietary fiber, 2g total sugars)
- 11g Protein
- 60mg Calcium
- 1mg Iron
- 310mg Potassium
- Provides 4% of your daily allowance of Thiamin B1
- 6% of your daily allowance of Folate B9
- 15% of your daily allowance of Magnesium
- 15% of your daily allowance of Zinc
Shiloh Farms Organic Yellow Soybeans
You will have to prepare these dry beans by soaking overnight in water and simmering them until they are tender. These beans are USDA Organic, non-GMO and Kosher. Shiloh Farms prides itself on using pure ingredients, nothing artificial. Net carbs per serving are 4g.
Ingredients:
- Organic Yellow Soybeans
Nutritional Facts:
- 170 calories per 1/4 cup serving
- 8g Fat (1g saturated)
- 0mg Sodium
- 14g Carbohydrates (10g dietary fiber, 3g total sugars)
- 10% of your daily allowance of Calcium
- 20% of your daily allowance of Iron
NOW Real Food Dry Roasted Soybeans Unsalted
This is a more keto-friendly snack that is non-GMO and is grown in the USA. It has a smooth buttery flavor. The soybeans are sustainably grown and processed using a proprietary chemical-free method and then dry-roasted to eliminate moisture and increase shelf-life. Net carbs per serving are 4g.
Ingredients:
- Dry roasted soybeans
Nutritional Facts:
- 170 calories per 1/4 cup serving
- 8g Fat (1g saturated)
- 0mg Sodium
- 14g Carbohydrates (10g dietary fiber, 3g total sugars)
- 10% of your daily allowance of Calcium
- 20% of your daily allowance of Iron
Cascadian Farms Organic Edamame
These are frozen, organic, non-GMO young soybeans. They are shelled and can be enjoyed as a snack or added to dishes. Net carbs per serving are 4g.
Ingredients:
- Organic Soybeans
- Sea Salt
Nutritional Facts:
- 110 calories per 1/2 cup serving
- 5g Fat (.5g saturated)
- 35mg Sodium
- 8g Carbohydrates (4g dietary fiber, 2g total sugars)
- 9g Protein
- 100mg Calcium
- 7mg Iron
- 400mg Potassium
The Only Bean – Crunchy Roasted Edamame Beans (Sea Salt)
Advertised as keto snacks, these crunchy soybeans are high protein, low carb, low calorie, gluten-free, and vegan. Net carbs per serving are 1g.
Ingredients:
- Edamame
- Sea Salt
- Soybean Oil
Nutritional Facts:
- 114 calories per 1/3 cup serving
- 5g Fat (.5g saturated)
- 205mg Sodium
- 6g Carbohydrates (5g dietary fiber, 2g total sugars)
- 9g Protein
- 100mg Calcium
- 7mg Iron
- 400mg Potassium
The Only Bean – Organic Soy Bean Spaghetti Pasta
Touted as high-protein, keto-friendly, gluten-free, vegan, non-GMO, kosher, and low-carb, this soybean-based pasta is an option to add noodles into your diet. There are 9g net carbs in a 2 oz serving and are a complete protein if you are on a plant-based diet. The Only Bean also makes an Edamame Fettuccine and a Black Soybean Spaghetti with similar numbers.
Ingredients:
- Soybeans
Nutritional Facts:
- 190 calories per 2 oz serving
- 4g Fat (1g saturated)
- 0mg Sodium
- 20g Total Carbs (11g dietary fiber, 5g sugars)
- 25g Protein
- 15% of your daily allowance of Calcium
- 35% of your daily allowance of Iron
- 20% of your daily allowance of Potassium
Butler Soy Curls
These are dehydrated whole beans. They are a non-GMO, high fiber protein strip. To prepare these curls, soak for 10 minutes in warm water and drain. Add them to soups, casseroles, spaghetti sauce, chili, salads, and tacos. There are only 5g total carbs and 2g net carbs per serving.
Ingredients:
- Whole non-GMO Soybeans
Nutritional Facts:
- 100 calories per ¾ cup serving
- 5g Fat (.5g saturated)
- 5mg Sodium
- 5g Total Carbs (3g dietary fiber, 1g sugars)
- 10g Protein
- 2% of your daily allowance of Calcium
- 15% of your daily allowance of Iron
Related Questions
Are Soybeans Keto?
Whole or fermented soybeans with minimal additives and processing are keto-friendly as long as you stick to the serving sizes and eat them in moderation.
Are Soybeans Vegan?
Yes, but I would look for the organic certification and vegan label if any other ingredients are added.
Are Soybeans a Complete Protein?
Yes, soybeans contain all nine essential amino acids and are an excellent alternative to meat products.
Are Soybeans Gluten-Free?
Yes, whole and fermented soybeans on their own are gluten-free. Soy sauce producers tend to add wheat to their recipe, so it’s best to search for sauces that are labeled gluten-free. If so, these are keto-friendly condiments.