Green Beans: A Low-Glycemic Frozen Vegetable Option

Are you looking for a nutritious, low-glycemic vegetable that’s convenient and easy to prepare? Frozen green beans might be just what you need to add to your healthy eating plan.

Glycemic Index and Glycemic Load

Green beans (frozen, cooked, with no added fat) have a Glycemic Index (GI) of 32, which places them firmly in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic and are generally good choices for those monitoring blood sugar levels.

Even more impressive is their Glycemic Load (GL) of just 1.1. This extremely low GL indicates that green beans will have minimal impact on blood glucose levels, making them an excellent choice for people with diabetes or anyone following a low-glycemic diet.

Nutritional Profile (per 100g serving)

Frozen cooked green beans offer a wealth of nutrition while being low in calories:

• Calories: 28
• Protein: 1.49g
• Fat: 0.17g
• Carbohydrates: 6.43g
• Fiber: 3g
• Sugar: 1.87g
• Net Carbs: 3.43g

Why Green Beans Are Great for Low-GI Diets

The nutritional profile of green beans makes them an ideal choice for health-conscious individuals for several reasons:

• High Fiber Content: With 3g of fiber per 100g serving, green beans contribute significantly to your daily fiber intake, which helps slow digestion and prevent blood sugar spikes.
• Low Net Carbs: At just 3.43g of net carbs per serving, green beans are suitable for low-carb and ketogenic diets.
• Very Low Fat: Containing only 0.17g of fat per serving, they’re virtually fat-free.
• Low Calorie: With just 28 calories per 100g, green beans can be enjoyed abundantly without concern for calorie intake.

Convenience Factor

The frozen variety offers all the nutritional benefits of fresh green beans with the added convenience of:

• Extended shelf life
• No washing or trimming required
• Quick cooking time
• Year-round availability

Incorporating Green Beans Into Your Diet

Try these simple ways to enjoy this nutritious, low-glycemic vegetable:

• Steam and serve as a simple side dish with a sprinkle of almonds
• Add to stir-fries with other low-GI vegetables
• Include in soups and stews for added nutrition and fiber
• Toss into salads after briefly cooking and chilling
• Roast with a minimal amount of olive oil and garlic for a flavorful side

Bottom Line

Frozen green beans are an excellent addition to a low-glycemic diet. Their minimal impact on blood sugar levels, combined with their high nutritional value, make them a smart choice for everyone from people with diabetes to those simply seeking healthier eating options. The convenience of the frozen variety means you can always have this nutritious vegetable on hand for quick, healthy meals.