The diets react (see scores below)
Diet Ratings
Navy beans contain approximately 19g net carbs per cooked cup. As a starchy legume, they are incompatible with ketogenic diet requirements.
Whole plant-based legume. Excellent protein and fiber. No animal products or derivatives.
Legumes are explicitly excluded from paleo diet. Navy beans contain lectins, phytic acid, and other anti-nutrients that were not part of Paleolithic food sources.
Navy beans are legumes with excellent nutritional profile. They are staple foods in Mediterranean diets, providing plant-based protein, fiber, and essential minerals.
Legume; plant-derived protein and carbohydrates. Excluded under carnivore rules.
Navy beans are legumes, which are explicitly excluded from Whole30 for the entire 30-day period.
Navy beans are high in GOS (galacto-oligosaccharides). Monash University testing confirms high FODMAP content at all reasonable serving sizes.
Excellent DASH legume. High in fiber, potassium, magnesium, and plant-based protein. Low sodium when prepared without salt. Supports hypertension management.
Legume with ~15g protein and ~40g carbs per cooked cup. Moderate glycemic index; fiber content helps. Requires careful portioning. Dr. Sears permits but emphasizes portion discipline for legumes.
Legume with strong anti-inflammatory properties. High in fiber, polyphenols, and resistant starch. Excellent source of plant-based protein and minerals. Low glycemic index supports metabolic health.
Excellent protein (15g per cooked cup), very high fiber (19g per cup, highest among common beans), low fat, nutrient-dense. Superior fiber profile makes it particularly beneficial for GLP-1 constipation prevention.
Nutritional profile
Six traits that cut across every diet.
Fiber & Plants
How much whole-plant food and fiber it delivers.
Healthy Fats
The quality of its fats (unsaturated, omega-3).
Whole / Unprocessed
How close it is to its natural, unprocessed form.
Gut Gentle
How easy it is on digestion (low FODMAP, few irritants).
Low Glycemic
How little it spikes your blood sugar.
Protein Density
How much protein it packs per calorie.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.
Diet-Specific Tips for Navy beans
Vegan — 9/10- Whole food
- High protein
- High fiber
- Affordable
- Versatile
Mediterranean — 9/10- High in fiber and plant protein
- Low glycemic index
- Traditional Mediterranean legume
- Minimal processing required
DASH — 9/10- High fiber content
- Rich in potassium
- Plant-based protein
- Low sodium (unsalted)
Zone — 5/10- moderate glycemic index
- good fiber reduces net carbs
- plant-based protein
- carb-dense relative to protein
- portion-dependent balance
Anti-Inflammatory — 8/10- High fiber content
- Polyphenol-rich
- Resistant starch
- Plant-based protein
- Low glycemic index
- Mineral content
GLP-1 Friendly — 8/10- high protein density
- very high fiber
- low fat
- nutrient-dense
- constipation prevention