Green Beans, Canned, Cooked (No Added Fat): A Diabetic-Friendly Vegetable

Green beans, also known as string beans or snap beans, are a versatile and nutritious vegetable that can be incorporated into various dishes. Today, we’re exploring the nutritional profile and glycemic impact of canned, cooked green beans with no added fat.

Glycemic Index and Glycemic Load

Green beans are an excellent low-glycemic food choice, making them suitable for people managing blood sugar levels:

• Glycemic Index (GI): 32 (Low GI)
• Glycemic Load (GL): 0.71 (Very Low GL)

With a GI of 32, canned green beans fall well within the low glycemic index range (55 or less). The exceptionally low glycemic load of 0.71 indicates that this food will have minimal impact on blood glucose levels, making it an excellent choice for people with diabetes or those following a low-glycemic diet.

Nutritional Profile (Per 100g Serving)

Canned, cooked green beans without added fat are not only gentle on blood sugar levels but also low in calories and packed with nutrients:

• Calories: 24
• Protein: 1.04g
• Fat: 0.39g
• Carbohydrates: 4.11g
• Fiber: 1.9g
• Sugar: 1.29g
• Net Carbs: 2.21g

Why Green Beans Are Great for Blood Sugar Management

Several factors make canned green beans an excellent choice for those monitoring their blood glucose:

• High Fiber Content: With 1.9g of fiber per 100g serving, green beans help slow the absorption of sugar into the bloodstream.
• Low Net Carbs: Only 2.21g of net carbs per serving means minimal impact on blood sugar levels.
• Low Calorie: At just 24 calories per 100g serving, they’re perfect for weight management, which is important for blood sugar control.
• Low Fat: The minimal fat content (0.39g) makes them heart-healthy, an important consideration for diabetics.

Incorporating Canned Green Beans Into Your Diet

Here are some simple ways to enjoy canned green beans:

• Add them to salads for extra crunch and nutrition
• Mix into soups and stews
• Serve as a simple side dish seasoned with herbs and lemon
• Include in casseroles for added nutrition without significantly impacting the glycemic load
• Toss with olive oil and garlic for a quick sauté

Things to Consider

When purchasing canned green beans:

• Look for low-sodium or no-salt-added versions
• Rinse before cooking to remove excess sodium
• Check labels for added preservatives or sugars

Conclusion

Canned, cooked green beans with no added fat are an excellent option for those following a low-glycemic diet. With their low GI (32), minimal glycemic load (0.71), and impressive nutritional profile, they make a smart addition to balanced meals without causing blood sugar spikes. Their versatility in recipes makes them an easy vegetable to incorporate into your regular meal planning.