Green Bean Casserole: A Low Glycemic Index Choice

Green bean casserole is not only a holiday favorite but also a relatively low glycemic index food that can be incorporated into a balanced diet. This classic comfort dish combines tender green beans with creamy sauce and often topped with crispy onions, making it both nutritious and satisfying.

Glycemic Index & Glycemic Load

With a Glycemic Index (GI) of 28.8, green bean casserole falls into the low GI category (foods with GI under 55). This means it causes a slower, more gradual rise in blood sugar levels compared to high GI foods.

The Glycemic Load (GL) is only 1.48 per 100g serving, which is considered very low. Glycemic load takes into account both the quality and quantity of carbohydrates, making it a practical measure for meal planning.

Nutritional Profile of Green Bean Casserole (100g serving)

• Calories: 56
• Protein: 1.96g
• Fat: 2.21g
• Carbohydrates: 7.05g
• Fiber: 1.9g
• Sugar: 2.03g
• Net Carbs: 5.15g

Health Benefits

Green bean casserole offers several nutritional advantages:

• The modest calorie content (56 calories per 100g) makes it a weight-friendly option
• Contains a good amount of fiber (1.9g per serving), which aids digestion and helps control blood sugar
• Low net carbs (5.15g) make it suitable for lower-carb eating approaches
• The green beans provide essential vitamins and minerals including vitamins A, C, K, and folate

Considerations for Diabetics and Carb-Conscious Eaters

Green bean casserole can be a good option for those monitoring blood sugar levels or following a lower-carb diet. Its low glycemic index and load suggest it will have minimal impact on blood glucose levels when consumed in moderate portions.

Making It Healthier

While traditional green bean casserole is already relatively low on the glycemic index, you can make it even healthier by:

• Using fresh green beans instead of canned to increase the nutrient content
• Opting for a homemade cream sauce using Greek yogurt instead of canned cream soup
• Adding extra vegetables like mushrooms to boost the fiber and nutritional value
• Using whole grain flour if thickening is needed
• Controlling portion sizes, especially when served alongside other holiday dishes

Conclusion

Green bean casserole, with its low glycemic index of 28.8 and minimal glycemic load of 1.48, can be a suitable side dish for those managing blood sugar levels or following a balanced diet. Its moderate calorie content and decent fiber amount make it a nutritious choice that can complement a variety of meals.

Remember that while individual foods may have favorable GI values, it’s important to consider your entire meal and overall dietary pattern when making food choices to support optimal health.