Although lentils are highly nutritious and rich in fiber, they are not keto-friendly because of their high carb content.
Lentils contain about 40 grams of carbs and 16 grams of fiber per serving. This corresponds to 24 grams of net carbs per serving. Since most keto diets involve restricting carb intake to 15-50 net carbs per day, lentils may need to be avoided. If you decide to include lentils in a modified keto diet for their health benefits, portion sizes should be limited.
Learn more about the keto diet and what types of legumes can be incorporated into it.
What is a keto diet?
A keto diet is a high-fat low-carb diet that restricts carb intake in order to maintain ketosis, which is a state in which the body uses stored fat for fuel instead of carbs.
When your body breaks down fat, it produces ketones for energy. Since a keto diet involves increasing your intake of fat, your body produces more ketones, which can help you burn fat.
Ketogenic diet guidelines recommend restricting net carb intake to 15-50 grams per day or 5%-10% of total calories. Eating more than 50 grams of carbohydrates can disrupt ketosis.
However, each person on a keto diet may have a different carb restriction depending on activity level and overall health. For example, if you are really active, you may be able to consume more carbs while still maintaining ketosis. If you lead a sedentary lifestyle, however, you may need to eat fewer carbs.
Do some keto diets allow lentils?
The cyclical ketogenic diet, also known as carb cycling or keto cycling, is a type of keto diet that permits you to eat more carbs on 1-2 non-consecutive days per week.
People who find it difficult to commit to a very-low-carb diet on a daily basis may find it easier to follow a carb-cycling diet. In this type of diet, lentils would be considered keto-friendly.
What are alternatives to lentils that can work in a keto diet?
If you want to incorporate legumes into your keto diet, the few keto-friendly options include black soybeans, edamame beans, and green beans. However, there are some rules to follow:
- Portions should be limited to 90 grams
- Beans should be cooked without major fats
- Extra ingredients and spices should be avoided
Net carb amounts per 100 grams of various beans are as follows:
- Soybeans: 3.9 grams of net carbs
- Lupins: 7.1 grams of net carbs
- Peanuts: 7.6 grams of net carbs
- Green peas: 8.6 grams of net carbs
- Mung beans: 11.6 grams of net carbs
If you are following a strict keto diet, you may want to avoid lentils altogether. If you are following a modified keto diet, however, you can occasionally include small portions of lentils in your meals to get the benefits of these nutrient-rich legumes.
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowKetogenic Diet: https://www.ncbi.nlm.nih.gov/books/NBK499830/
Lentils: Nutrition, Benefits, Risks, & Preparation: https://www.webmd.com/food-recipes/benefits-lentils
Ketogenic Diet: https://mindd.org/diet/ketogenic-diet/
Top Are Lentils Keto-Friendly Related Articles
Are Shirataki Noodles Keto Friendly?
Shirataki noodles are made from konjac yam, they are translucent noodles, and are high in glucomannan fiber. Shirataki is Japanese for “white waterfall,” which describes the lucid appearance of the noodles. Glucomannan fiber is a type of soluble fiber that comes from the root of the konjac plant.
Diet and Nutrition: Low-Carb Fruits
Yes, fruit has carbs. It also provides vitamins your body needs. Don’t skip it: Learn how to make every carb count.
Ketogenic Diet
These are low-carb diets -- the basic idea is to get most of your calories from protein and fat. There are some benefits, but you should be careful with them, especially if you have certain medical issues.
High-Fiber Foods
Learn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.
How Do You Stop Bad Breath on a Low-Carb Diet?
Bad breath caused by a low-carb diet is called keto breath or ketosis breath. Keto breath typically has a fruity odor or an aroma reminiscent to nail polish remover.
Top 11 Signs You Are in Ketosis
Ketosis is defined as a natural metabolic process that involves the production of energy from the breakdown of fat into ketone bodies. Signs that suggest you are in ketosis include fatigue, bad breath, dry mouth, weight loss, flu-like symptoms and decreased hunger and thirst.
What Happens If You Have Too Little Fiber in Your Diet?
If you are not getting enough fiber through your diet, your body will exhibit clear warning signs like constipation and hemorrhoids.