Green Beans, Frozen, Cooked: A Low Glycemic Vegetable Option

Green beans, also known as string beans or snap beans, are a versatile and nutritious vegetable that can be enjoyed in numerous dishes. Today, we’re looking specifically at frozen green beans that have been cooked with added fat. Let’s explore their glycemic impact and nutritional profile to understand how they fit into a balanced diet.

Glycemic Index and Glycemic Load

Green beans have a low glycemic index of 32, making them an excellent choice for those monitoring their blood sugar levels. With their minimal impact on blood glucose, they’re suitable for diabetic diets and anyone following a low-GI eating plan.

The glycemic load of green beans is remarkably low at just 1.07 per 100g serving. This extremely low GL indicates that consuming green beans will cause minimal blood sugar fluctuations, even in larger portions.

Nutritional Profile

A 100g serving of frozen, cooked green beans with added fat provides:

• Calories: 50
• Protein: 1.45g
• Fat: 2.71g
• Carbohydrates: 6.25g
• Fiber: 2.9g
• Sugar: 1.82g
• Net Carbs: 3.35g

Benefits for Blood Sugar Management

Green beans make an excellent choice for those managing blood sugar levels for several reasons:

• Their low glycemic index (32) means they’re digested slowly, causing minimal blood glucose spikes
• The high fiber content (2.9g per serving) helps slow down carbohydrate absorption
• With only 3.35g of net carbs per 100g serving, they’re a carb-conscious option
• Their low glycemic load (1.07) makes them suitable even in larger portions

Incorporating Green Beans Into Your Diet

These frozen, cooked green beans with added fat can be easily incorporated into your meals:

• As a simple side dish seasoned with herbs and spices
• Added to stir-fries or one-pot meals
• Mixed into salads for added texture and nutrients
• Incorporated into casseroles or pasta dishes
• Paired with proteins like chicken, fish, or tofu for complete meals

Bottom Line

Green beans are a nutritious, low-glycemic vegetable that can be enjoyed frequently as part of a balanced diet. Whether you’re managing diabetes, watching your weight, or simply aiming for healthier eating, these versatile vegetables offer substantial nutritional benefits with minimal impact on blood sugar levels.

For more information on the glycemic index of other foods and how to build a low-glycemic diet, explore our other articles on GlycemicIndexGuide.com.