How the diets react
Diet Ratings
One cup cooked white beans contains approximately 20g net carbs. Even small portions quickly exceed daily carb limits. Legumes are starchy and incompatible with ketosis.
Whole plant-based legume. Excellent protein and fiber source. Unprocessed and nutrient-dense. Ideal vegan staple food.
Legumes are explicitly excluded from paleo diet. High in lectins and phytic acid, which are anti-nutrients that paleo avoids.
Legumes are a staple of the Mediterranean diet, eaten multiple times weekly. Excellent source of plant-based protein, fiber, and nutrients. White beans specifically are traditional in Mediterranean cuisines.
Legume; plant-derived food explicitly excluded from carnivore diet. Contains anti-nutrients and carbohydrates.
Legumes (including all beans) are explicitly excluded from Whole30 for the entire 30-day period. White beans are a legume and not compliant.
Monash University rates white beans as high-FODMAP due to GOS (galacto-oligosaccharides) content. No safe serving size in elimination phase.
Excellent DASH food. High in fiber (6g per cooked cup), plant-based protein (15g), potassium, magnesium, and folate. Low sodium when unsalted. Supports blood pressure control and cardiovascular health.
Moderate glycemic index with good protein content. Usable in Zone but requires careful portioning—higher carb density than preferred low-glycemic vegetables. Better than refined carbs but less ideal than legumes with lower glycemic load.
Excellent source of plant-based protein, fiber, and polyphenols. Low glycemic index, supports gut health and provides sustained energy. Legumes are a cornerstone of anti-inflammatory diets.
Excellent protein (15g per cooked cup), high fiber (11g per cup), low fat, nutrient-dense, easy to digest, and portion-friendly. Supports fullness and prevents constipation. Ideal GLP-1 companion food.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.