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: 42
Grains and Legumes
Poaceae
22
A source of easily digestible carbohydrates that quickly boosts energy levels. It has a neutral taste, making it a versatile ingredient in cooking and baking.
| No nutrients exceed 1% of the RDA | |
| Copper | 6 |
| Iron | 3 |
Grains and Legumes
Source of fiber and antioxidants, promotes improved digestion and helps maintain blood sugar levels. Unique for its high protein content and low glycemic index.
| B6 | 15 |
| B2 | 18 |
| B3 | 14 |
| Sodium | 217 |
| Copper | 33 |
| Iron | 14 |
Grains and Legumes
Fabaceae
250
A source of easily digestible protein and fiber, lentil sprouts are rich in antioxidants and B vitamins that promote metabolism and support energy levels.
| B9 | 25 |
| C | 22 |
| B6 | 15 |
| Copper | 28 |
| Iron | 11 |
| Manganese | 17 |
Grains and Legumes
Fabaceae
333
Source of isoflavones with antioxidant properties that promote hormonal balance. Unique for its high content of protein and fiber that support digestive health.
| K | 37 |
| C | 18 |
| B9 | 15 |
| Molybdenum | 36 |
| Iron | 9 |
| Flavonoids | 13 |
Grains and Legumes
Fabaceae
286
A source of plant protein and fiber, it is unique in its ability to replace eggs in recipes, making it ideal for vegans. It has emulsifying properties, improving the texture of dishes.
Grains and Legumes
Poaceae
44
Source of soluble fibers that promote digestion and lower cholesterol levels. Unique for its high content of beta-glucans that support the immune system and regulate blood sugar levels.
| Fibers | 340 |
| Prebiotics | 100 |
Grains and Legumes
Poaceae
34
Source of soluble fiber that promotes digestive health and lowers cholesterol levels. Unique for its high content of beta-glucans that support the immune system and normalize blood sugar levels.
| B1 | 69 |
| B5 | 27 |
| B9 | 14 |
| Manganese | 272 |
| Phosphorus | 75 |
| Copper | 70 |
Grains and Legumes
Fabaceae
94
Plant protein source with high leucine content, promoting muscle protein synthesis. Unique for its low glycemic index, which helps control blood sugar levels.
| B9 | 94 |
| B1 | 79 |
| B6 | 52 |
| Phytoestrogens | 1 200 |
| Iron | 51 |
| Manganese | 133 |
Grains and Legumes
Poaceae
27
Source of complex carbohydrates and fiber, helps maintain stable blood sugar levels. Unique in its gluten-free nature, making it ideal for people with intolerance.
| B9 | 15 |
| C | 17 |
| B4 (Choline) | 6 |
| Manganese | 44 |
| Copper | 22 |
| Iron | 9 |
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.
| B7 | 104 |
| B9 | 87 |
| B4 (Choline) | 50 |
| Phytoestrogens | 618 |
| Iron | 28 |
| Phosphorus | 35 |
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.
| B4 (Choline) | 5 |
| Iron | 22 |
| Fibers | 40 |
| Zinc | 25 |
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.
| Fibers | 12 |
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