How the diets react
Diet Ratings
Kidney beans contain approximately 20g net carbs per cooked cup, far exceeding daily keto limits. Legumes are starchy and incompatible with ketosis.
Whole plant-based legume. Excellent protein and fiber source. No animal products or derivatives.
Legumes are explicitly excluded from paleo diet. Kidney beans contain lectins, phytic acid, and other anti-nutrients that were not part of Paleolithic food sources.
Legumes are a cornerstone of the Mediterranean diet, rich in plant-based protein, fiber, and micronutrients. Kidney beans are widely consumed throughout Mediterranean regions.
Legume; plant-derived protein and carbohydrates. Completely incompatible with carnivore diet which excludes all plant foods.
Kidney beans are legumes, which are explicitly excluded from Whole30 for the entire 30-day period.
Kidney beans are high in GOS (galacto-oligosaccharides), a fermentable oligosaccharide. Monash University testing confirms high FODMAP content at all reasonable serving sizes.
Excellent DASH food. High in fiber, potassium, magnesium, and plant-based protein. Low sodium when prepared without added salt. Supports blood pressure reduction.
Moderate glycemic index legume with reasonable protein (15g/cup cooked) but significant carbs (40g/cup). Requires careful portioning to maintain 40/30/30 ratio. Dr. Sears permits legumes but emphasizes portion control due to carb density.
Legumes are a cornerstone of the anti-inflammatory diet. Kidney beans provide fiber, polyphenols, plant-based protein, and resistant starch. Low glycemic index and rich in antioxidants.
Excellent protein (15g per cooked cup), very high fiber (11g per cup), low fat, nutrient-dense, supports satiety and digestive health. Legumes are a cornerstone of GLP-1 nutrition.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.