Grains and Legumes
On a keto diet, the selection of grains and legumes is extremely limited, as most of them are high in carbohydrates. However, this doesn’t mean you have to completely forget about this category of foods. Exceptions like soybeans (edamame) and bran, which are low in carbs and rich in fiber, can find a place in your diet. These products can be used to add variety to dishes, incorporated in small amounts into salads, side dishes, or keto-friendly baked goods. It’s best to exclude other grains and legumes to maintain ketosis and adhere to a low-carb lifestyle.

Grains and Legumes

Products found: 33
Soybean
Grains and Legumes
Fabaceae
96 (478.5 sheet)
A source of plant protein that contains all essential amino acids. Unique for its high content of isoflavones, which may support hormonal balance and heart health.
B7104
B987
B4 (Choline)50
Phytoestrogens618
Iron28
Phosphorus35
Tatar buckwheat
Grains and Legumes
Poaceae
33
Source of plant protein and fiber, unique for its high content of rutin, which supports vascular health and has antioxidant properties. Contributes to improved metabolism.
Iron22
Fibers40
Zinc25
Fuchzhu
Grains and Legumes
Fabaceae
100
A plant-based protein source rich in amino acids and fiber. Unique for its high antioxidant content, which helps reduce inflammation and supports heart health.
Fibers12
Lupin flour
Grains and Legumes
Fabaceae
95
Plant-based protein source with high fiber content and low glycemic index, lupin flour helps improve digestion and supports blood sugar levels.
B947
Fibers148
Mash
Grains and Legumes
Fabaceae
59
Source of fiber, B vitamins, and antioxidants, it helps improve digestion and maintain blood sugar levels. Unique for its high content of magnesium and serotonin, which supports mood.
B9156
B155
B538
Copper100
Iron37
Phosphorus52
Lentils
Grains and Legumes
Fabaceae
56
A source of plant protein and fiber, lentils contain unique antioxidants such as flavonoids, which help reduce inflammation and support the cardiovascular system.
5 5 index position Disease Inflammatory Index (DII)
B9120
B182
B542
Iron36
Copper73
Manganese66
Beans
Grains and Legumes
Fabaceae
55 (54.5 sheet)
Source of plant protein and fiber, has a low glycemic index, which helps control blood sugar levels. Contains antioxidants and phytonutrients that support heart health.
B669
B173
B923
Iron33
Phosphorus69
Copper64
Rye flour
Grains and Legumes
Poaceae
34
Source of fiber and antioxidants, helps improve digestion and lower blood sugar levels. Unique for its high content of B vitamins and minerals such as magnesium and iron.
B128
B625
B517
Manganese178
Copper41
Phosphorus41
Corn flour
Grains and Legumes
Poaceae
30
Source of low glycemic index carbohydrates, rich in fiber and antioxidants. Contains lutein and zeaxanthin, supporting eye health and improving vision.
B143
B638
B332
Iron40
Phosphorus42
Selenium34
Oatmeal
Grains and Legumes
Poaceae
34
Source of soluble and insoluble fibers that promote digestion and lower cholesterol levels. Unique for its high content of beta-glucans that support the immune system.
B173
B1530
B526
Manganese281
Phosphorus75
Copper67
Whole grain flour
Grains and Legumes
Poaceae
33
Source of fiber and antioxidants, promotes improved digestion and reduced cholesterol levels. Unique for its high content of B vitamins and minerals that support metabolism.
B146
B632
B335
Manganese226
Selenium112
Phosphorus51
Pearl barley
Grains and Legumes
Poaceae
36
Source of fiber and beta-glucans that help lower cholesterol levels and improve gut function. Unique for its high content of B vitamins and minerals such as magnesium and phosphorus.
B628
B118
B218
Selenium69
Manganese72
Copper44
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