Bean Salad: Yellow and Green String Beans – A Low Glycemic Option
Are you looking for a nutritious side dish that won’t spike your blood sugar? Bean salad made with yellow and green string beans is an excellent low-glycemic choice that offers both flavor and health benefits.
Glycemic Profile
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Bean salad featuring yellow and/or green string beans has a Glycemic Index (GI) of 32, placing it firmly in the low glycemic category. Foods with a GI under 55 are considered low glycemic and are ideal for maintaining stable blood sugar levels.
With a Glycemic Load (GL) of just 3.07, this salad can be enjoyed without concern for significant blood sugar fluctuations, making it suitable for those with diabetes or anyone following a low-glycemic eating plan.
Nutritional Breakdown (per 100g serving)
- Calories: 109
- Protein: 3.52g
- Fat: 5g
- Carbohydrates: 13g
- Fiber: 3.4g
- Sugar: 3.48g
- Net Carbs: 9.6g
Health Benefits
The nutritional profile of this bean salad offers several health advantages:
- High in Fiber: With 3.4g of fiber per serving, this salad contributes to digestive health and helps create a feeling of fullness.
- Moderate Protein: The 3.52g of protein helps with muscle maintenance and repair.
- Low in Sugar: Only 3.48g of sugar per serving makes this a smart choice for those monitoring sugar intake.
- Balanced Fat Content: The 5g of fat likely comes from healthy oils used in preparation, which can help with nutrient absorption.
Why Choose Bean Salad for Blood Sugar Management
The combination of fiber and protein in this bean salad helps slow down digestion and absorption of carbohydrates, resulting in a more gradual rise in blood sugar levels. This makes it an excellent choice for:
- People with diabetes or prediabetes
- Those following a low-glycemic diet
- Anyone looking to maintain steady energy levels throughout the day
- Those working on weight management
Serving Suggestions
This versatile bean salad can be enjoyed in numerous ways:
- As a standalone side dish
- Added to green salads for extra texture and nutrition
- Paired with lean proteins like chicken or fish
- Included in lunch boxes for a nutritious midday option
When incorporating bean salad into your meal planning, remember that its low glycemic load makes it a smart choice that can be part of a balanced eating approach for long-term health and steady blood sugar levels.