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Are Soybeans Keto Friendly?

Soybeans are a controversial food when it comes to the keto diet. Some people say they are keto-friendly, while others believe they can kick you out of ketosis. Soybeans are a low-carbohydrate food. However, soybean-based products, such as soy milk and tofu, are high in carbohydrates. Soy milk has about 7 grams of carbohydrates per cup, and tofu has about 5 grams of carbohydrates per cup. So, while soybeans are a low-carbohydrate food, their soy-based products are not.

are soybeans keto friendly

What Are Soybeans?

Soybeans are a type of legume that is grown around the world. They are high in protein and fiber, and they are a good source of vitamins and minerals. Soybeans are also a source of omega-3 fatty acids. They can be eaten fresh or dried, and they are used to make soy milk, tofu, and tempeh. Soybeans are also used in the production of vegetable oil and biodiesel fuel.

Types of Soybeans

Soybeans are a versatile legume that can be used in a variety of dishes. There are many different types of soybeans, each with its own unique flavor and texture. Here are four types of soybeans to try:

Green Soybeans

Green soybeans are a variant of the common soybean that has been selectively bred to have a higher proportion of chlorophyll. This gives them their characteristic green color. Green soybeans are generally grown for human consumption, either in their immature form as edamame or in their mature form as tofu or soy milk.

Yellow Soybeans

The term “yellow soybeans” typically refers to a variety of soybean that is smaller and has a yellow hull. These beans are often used in food products, such as tofu, because they have a lower fat content than other varieties. Yellow soybeans are also high in protein and fiber.

Black Soybeans

Black soybeans are a type of legume that is often used in Asian cuisine. The beans are small and black, and they have a strong flavor that can be used in a variety of dishes. Black soybeans are a good source of protein and fiber, and they also contain important vitamins and minerals.

Shelled Edamame

Shelled Edamame are immature soybeans that have been removed from their pods and boiled or steamed. The beans are high in protein, fiber, and antioxidants, and they make a healthy snack or addition to a meal.

Pros of Consuming Soybeans on The Keto Diet

The keto diet is a high-fat, low-carbohydrate diet that is gaining in popularity. While there are many benefits to following a keto diet, some people may wonder if soybeans are allowed on the diet. Soybeans are a great source of protein and fiber, and they are low in carbohydrates. They can be consumed on the keto diet as part of a balanced meal plan. Soybeans are also a good source of vitamins and minerals, including magnesium and potassium.

Cons of Consuming Soybeans on The Keto Diet

There are a few potential cons to consuming soybeans on the keto diet. Soybeans are high in carbohydrates and can easily take someone out of ketosis. They are also a common allergen, so people with soy allergies should avoid them. Additionally, soybeans contain phytoestrogens, which can interfere with hormone balance and have other potential health risks.

Common Soybean Products

Soybeans are a type of legume that have been used for centuries in Asia for their nutritional and health benefits. Today, soybeans are used to make a variety of products, including tofu, tempeh, soy milk, and edamame. Soybeans are a good source of protein, fiber, and vitamins and minerals. Here are 5 common soybean products that you may want to try.

Soy Milk

Soy milk is created through the process of soaking and grinding soybeans, then mixing the result with water. The mixture is heated to a temperature that destroys harmful enzymes, after which it’s strained to remove the bean solids. Some manufacturers add sweeteners, flavors, and vitamins to their products. Soy milk is a popular alternative to cow’s milk for those who are lactose intolerant or allergic to dairy products. It is also high in protein and contains essential fatty acids.


Tofu is a soybean-based food that is made by coagulating soy milk and then pressing the resulting curds into blocks. Tofu has a soft texture and a bland, slightly nutty flavor. It is a source of protein, calcium, iron, and magnesium. Tofu is a popular vegetarian protein source and it can be used in a variety of dishes including stir-fries, stews, soups, and salads.

Soy Sauce

Soy sauce is a fermented sauce made from soybeans, wheat, salt, and water. It has a salty, savory, and umami flavor that is used to season food. Soy sauce is a common ingredient in East Asian cuisine and is used to add flavor to dishes like stir fries, noodles, and sushi.

Soybean Oil

The oil extracted from soybeans is high in polyunsaturated fats and is a popular choice for cooking. The oil is also rich in antioxidants, which can help protect cells from damage. Soybean oil is a good source of vitamin E, which is important for maintaining healthy skin and hair.


Tempeh is a food made from fermented soybeans. The fermentation process causes the beans to bind together, forming a cake-like consistency. Tempeh is a popular vegetarian and vegan protein source, as it is high in protein and fiber. It has a nutty flavor and can be cooked in a variety of ways.


In conclusion, soybeans can be consumed while on the keto diet, but there are some pros and cons to consider. Soybeans are a great source of protein, fiber, and various vitamins and minerals, but they are also high in carbohydrates. Consuming soybeans on the keto diet may help you meet your daily nutrient needs, but it may also slow your weight loss progress.

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