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#1 |
Senior LCF Member
Join Date: Jun 2003
Posts: 943
Gallery: TaDa!
Stats: 236.5 /132.5/ 128-133 @5'3"
WOE: Atkins Maintenance (Vegetarian + Fish)
Start Date: 6/03 & Goal! 5/06
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Eating Beans on Lowcarb
So, as an Atkins follower, I have to admit to not really eating beans all that often .. even though they are rung 8 on the Carb ladder and perfectly permissible if you tolerate them ... When I tried them on OWL years back now, I had some cravings and water weight associated with them .. but honestly my body has changed and I now eat peanut butter (also a legume) daily, so it is time to test it all out again sometime soon ..
Anyhow, as most know, soybeans are considered the best choice as far as lowest carb counts. I did some research today as I am planning to make a bean crockpot recipe I devised for the holiday. I usually make it without regard to carbs for my kids who love it ... I generally use a mix of whatever beans are in my cupboard, were cheapest at the store, etc. In an earlier post I found some information that indicated soybeans might cook up with a tough skin if done in a tomato base (i.e. best to add cooked soybeans before serving and just heat through). So, anyhow, I wanted to find which beans - after soybeans - were the least carby of the lot and I went to the usda food database and this is what I came up with .. I thought it might be of interest to some of the others .. as there is a small difference among the various beans: Bean Carb Counts (per full cup boiled beans) black soybeans: 2 net carbs white soybeans: 3.93 net carbs Lentils 12 net carbs Fava beans 14.25 net carbs Black beans 15 net carbs Navy beans 15.35 net carbs Kidney beans 16.4 net carbs Garbanzo beans 19.82 net carbs My plan is to cook some black beans or fava beans in the crockpot as usual (i.e. soaked the night prior and added uncooked to the crockpot that morning) in a lesser quantity than usual and then just add warm cooked soybeans in right before serving. This way the carb count will be slightly lower for me. I'd also like to try a few different ways of doing it with the soybeans .. but can't risk that this meal won't turn out well, lol! Anyhow, when I get it down to a nice lowcarb version, I will post it. I just love being able to use the crockpot! ![]() Pauline
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Goal Reached May 2006! Percentage Weightloss: 46%! Stats: 47 Years Old & 5'3" tall Weight: 236.5 (43 bmi) / 132.5 / 128-133 (size 4/6 .. 23 bmi) *Weekly Weigh-In 7/10/12 My Journal Year One Weightloss and Chart My Weightloss Story |
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#3 |
Senior LCF Member
Join Date: Jun 2003
Posts: 943
Gallery: TaDa!
Stats: 236.5 /132.5/ 128-133 @5'3"
WOE: Atkins Maintenance (Vegetarian + Fish)
Start Date: 6/03 & Goal! 5/06
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I know, isn't that cool!!! The bean casserole I made ended up amazing!!! The fava beans seemed a little tough though and I ended up not even putting in the soybeans, lol! I am wondering if the fava beans behave like soybeans when cooked in a tomato base as I found their skin to be a little tough -- and that was never the case when I made it with the usual kidney beans, garbanzo beans and/or black beans!
My weight did not spike at all .. once all the veggies were in there, and the cheese, I ended up eating only about 1/2 cup of actual beans in the casserole ... The kid were crazy about it .. I served theirs with the ultra-highcarb mashed potatoes, lol! Next time I make it, I will be more mindful of quantities and post it for everyone! Sissiesue, I have a killer Lentil stew from one of the Moosewood Cookbooks. The only non-lc item is a small amount of molasses but I am ready to try it out with the brown sugar diabetisweet I bought from Netrition! I used to make it for us, and then pour half of it in a separate pot and add chicken pieces for the carnivores and they liked it ...
__________________
Goal Reached May 2006! Percentage Weightloss: 46%! Stats: 47 Years Old & 5'3" tall Weight: 236.5 (43 bmi) / 132.5 / 128-133 (size 4/6 .. 23 bmi) *Weekly Weigh-In 7/10/12 My Journal Year One Weightloss and Chart My Weightloss Story |
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#4 |
Senior LCF Member
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Oh wow... I thought lentils had more carbs than that!! 12 net carbs for a whole cup of lentils is not bad! (esp since I wouldnt eat that much of just lentils!)
I am going to make some lentil soup! |
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#5 |
Senior LCF Member
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I made a big batch of curried lentil soup!
I used about 1 and 1/2 cups of dried lentils... lots of onions, garlic, celery, a carrot, a red pepper, a can of diced tomatoes (including the juice in the can), 2 tbsp of tomato paste, and about 2 boxes of veggie stock. I added a tablespoon of yellow curry powder and a tablespoon of garam masala. I ended up with 3 quarts of soup! (somehow I always end up making more soup than intended!) but at least the lentils are stretched over that amount so hopefully its not over carby. (i'm in maintenance, so as long as I'm eating heathy carbs, I dont try to keep carbs uber-low) I'm topping the soup with a dollop of sour cream or greek yogurt! Its really good! And thick and hearty for the colder weather! |
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#6 |
Senior LCF Member
Join Date: Jun 2003
Posts: 943
Gallery: TaDa!
Stats: 236.5 /132.5/ 128-133 @5'3"
WOE: Atkins Maintenance (Vegetarian + Fish)
Start Date: 6/03 & Goal! 5/06
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That sounds really good Strawberry! I may have to make lentil soup next week .. i've been wanting to try the one I always make from one of Mollie's Katzen's Moosewood cookbooks and sub the brown sugar diabetisweet for the molasses in the recipe ... i have all the ingredients (except celery) on hand usually ...
It is very very similar to your recipe without the Indian spices .... those sound gooood!! ![]() Pauline |
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#7 |
Senior LCF Member
Join Date: Oct 2009
Location: Tyrone Georgia U.S.A.
Posts: 569
Gallery: E.W.
Stats: 312/310/ a lot less
WOE: Low Carb
Start Date: restart again 10/27/2014
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It is not safe to cook kidney beens in a crock pot. Kidney beens have a toxin that can
be deadly. While cooking on the stove around boiling does get rid of this toxin the lower tempiture of a crock pot does not. In fact it makes the toxin MORE available. |
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#8 |
Senior LCF Member
Join Date: Aug 2011
Posts: 446
Gallery: nikki
Stats: 185/131/120
WOE: Low-carb Vegetarian
Start Date: November 20, 2013
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I have decided that I am not eating beans at all until I am on a maintenance plan. They just derail me. But since I am a vegetarian and possibly going to go gluten-free and vegan next year sometime, I will have to add beans back in to my life. I am afraid of doing this, since I got fat as a vegetarian. But I just have to remind myself to stay low-carb in other areas (such as grains and fruits) and beans should be just fine. Especially since I am working out regularly.
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#9 |
Senior LCF Member
Join Date: Jan 2010
Location: So. California
Posts: 176
Gallery: Sherril
Stats: 217/167/127
WOE: Low-carb lacto-ovo vegetarian
Start Date: March 2014
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Black Bean Salad
I just found this recipe on Pinterest and low carbized it and thought I would share.
Black Bean Salad 2 15-ounce cans black soybeans, rinsed and drained 1/2 cup diced red onion 2 red bell peppers, diced 2 cloves garlic, minced 2 tablespoons minced shallots, from one medium shallot 2 teaspoons salt 1/4 teaspoon cayenne pepper 2 tablespoons sugar 9 tablespoons extra virgin olive oil 6 tablespoons fresh lime juice (be sure to zest limes before juicing them) 1/2 cup chopped fresh cilantro, plus more for garnish 2 Hass avocados, chopped Instructions Combine all ingredients except for avocados in a large bowl and mix well. Cover and chill for a few hours or overnight. Right before serving, add avocados and mix gently, being careful not to mash avocados. Garnish with a more chopped cilantro if desired. Serve at room temperature. I'll have to put in into Sparks recipes to find out the carbs and fiber count. Let me know if you try it. With the warmer weather coming, a high protein cool salad will come in handy. |
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#10 |
Senior LCF Member
Join Date: Jun 2003
Posts: 943
Gallery: TaDa!
Stats: 236.5 /132.5/ 128-133 @5'3"
WOE: Atkins Maintenance (Vegetarian + Fish)
Start Date: 6/03 & Goal! 5/06
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Wow Sherrill That sounds really good!!!! I think my family would like it - especially for picnics this summer so they eat less chips, lol. I love those little packets of bean salad near the hummus in the stores - but so expensive and also probably have a lot of added sugar and they use regular carby beans and lentils. I am going to give this one a try - subbing splenda granular for the sugar.
Thanks!!!! |
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#12 | |
Senior LCF Member
Join Date: Jan 2010
Location: So. California
Posts: 176
Gallery: Sherril
Stats: 217/167/127
WOE: Low-carb lacto-ovo vegetarian
Start Date: March 2014
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#13 |
Senior LCF Member
Join Date: Apr 2012
Posts: 139
Gallery: Madge17
WOE: MeatlessLowCarb/LowSodium
Start Date: April 2012
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Nigel, I hope you noticed that Sherril's bean recipe is using black soybeans, and not regular black beans. I compared the two cans I had and was suprised at the carb differences between them. Just thought I'd mention it in case you were trying to do low carb.
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#14 | |
Very Gabby LCF Member!!!
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#15 |
Senior LCF Member
Join Date: Apr 2012
Posts: 139
Gallery: Madge17
WOE: MeatlessLowCarb/LowSodium
Start Date: April 2012
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Nigel, I guess it wouldn't make that much of a difference for you then, but still good to know. Congratulations on both losing and maintaining your weight loss, and also trying to go more veggie.
![]() The recipe sounds good to me too, though I'm not sure if it can work during the 2 week induction for me. I hope to start induction this week, following Rose Elliot's book as closely as I can, and have slowly been working towards it. ![]() |
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#17 |
Major LCF Poster!
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I'm glad you posted this. Beans are a major protein source for me, since I do eat meat analogues, but try to limit the soy-based ones. I really like lentil soup in winter and chili is great any time. I just have to eat a half cup of chili instead of a whole cup. And I want to try black bean chocolate cake!
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