Green Beans, Canned: A Low Glycemic Index Delight
If you’re looking for a versatile vegetable that won’t spike your blood sugar levels, canned green beans might be the perfect addition to your diet. These convenient legumes offer a surprisingly low glycemic impact while providing essential nutrients.
Glycemic Profile
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Green beans (canned, cooked, with added fat) have an impressively low glycemic profile:
- Glycemic Index (GI): 32 (Low)
- Glycemic Load (GL): 0.7 (Very Low)
With a GI of 32, canned green beans fall firmly in the low glycemic index category (below 55), making them an excellent choice for those monitoring their blood sugar levels. The minimal glycemic load of 0.7 indicates that this food will have virtually no impact on blood glucose levels.
Nutritional Breakdown
Per 100g serving, canned green beans with added fat provide:
- Calories: 46
- Protein: 1.02g
- Fat: 2.93g
- Carbohydrates: 4g
- Fiber: 1.8g
- Sugar: 1.26g
- Net Carbs: 2.2g
Why Green Beans Are Great for Blood Sugar Management
The combination of low net carbs (2.2g) and moderate fiber content (1.8g) explains why green beans have such a minimal impact on blood glucose levels. The added fat in this preparation may further slow digestion, potentially reducing the glycemic response even more.
Incorporating Canned Green Beans Into Your Diet
These convenient vegetables can be:
- Added to casseroles
- Served as a simple side dish
- Mixed into salads
- Incorporated into soups and stews
Who Should Consider Canned Green Beans?
This food is particularly beneficial for:
- People with diabetes or insulin resistance
- Those following a low-carb eating plan
- Anyone looking to manage their blood sugar levels
- People seeking convenient, shelf-stable vegetable options
Bottom Line
Canned green beans with added fat offer a nutritious, low-glycemic option that fits well into a blood-sugar-conscious eating plan. With minimal impact on glucose levels and decent fiber content, they make an excellent addition to meals without compromising glycemic control.
Remember that while the added fat in this preparation increases the calorie content slightly, it remains a relatively low-calorie food that can be enjoyed as part of a balanced diet.