Does green beans raise blood sugar?
For people with diabetes, monitoring blood sugar levels is an important part of managing the condition. One common question that arises is whether certain foods, like green beans, have an effect on blood sugar. In this article, we’ll take a detailed look at the impact of green beans on blood sugar levels.
The Role of Carbs in Blood Sugar
When we eat foods that contain carbohydrates, our digestive system breaks down the carbs into simple sugars. These sugars are absorbed into the bloodstream, leading to an increase in blood glucose levels. For people without diabetes, the body automatically releases insulin to help shuttle the glucose into cells for energy. In diabetes, however, this process is impaired.
Not all carbs have the same effect on blood sugar. Complex carbs like starch and fiber are broken down more slowly, resulting in a more gradual rise in blood glucose. Simple carbs like table sugar are digested very quickly and can lead to spikes in blood sugar.
Therefore, when choosing foods, it’s important for people with diabetes to pay attention to the carb content. Foods that are high in carbs, especially simple carbs, will have a greater impact on blood sugar levels.
Carb Content in Green Beans
So what about green beans in particular? Here is a look at the carb content in a 1-cup serving of raw green beans (2):
| Nutrient | Amount |
|---|---|
| Total carbs | 7 g |
| Fiber | 3 g |
| Sugars | 4 g |
| Starch | 0 g |
As you can see, green beans contain only 7 grams of total carbs per serving. Of those carbs, 4 grams come from natural sugars while 3 grams come from fiber. Green beans contain no starch.
Overall, the carb content in green beans is very low. The small amount of carbs they do contain is balanced out by the fiber, which slows digestion. The natural sugars are the simple sugars glucose and fructose, but the quantity is minimal.
Glycemic Index of Green Beans
The glycemic index (GI) is a scale that ranks foods based on how much and how quickly they impact blood sugar levels. Foods with a lower GI cause a more gradual rise in blood sugar compared to foods with a higher GI.
Green beans have a very low glycemic index of 15 (1). This means they will not lead to spikes or surges in blood glucose. While all foods affect blood sugar to some extent, the glycemic response from green beans is minimal.
Effect of Fiber on Blood Sugar
The fiber content of green beans may also help blunt the impact on blood sugar. Soluble fiber slows digestion, preventing a rapid influx of sugar into the bloodstream. Foods that are high in fiber require longer for the body to break down.
The 3 grams of fiber in a serving of green beans can help slow the absorption of the natural sugars. This results in a flatter, more moderate change in blood glucose. Fiber also promotes feelings of fullness and satisfaction after eating (1).
Other Benefits of Green Beans
Beyond the minimal effect on blood sugar, green beans offer additional benefits:
- Low in calories – 31 calories per cup
- Vegetable source of protein – 2 grams per cup
- Source of antioxidants like carotenoids and flavonoids
- Source of various vitamins and minerals like vitamin C, vitamin K, folate, and manganese
Given the stellar nutrient profile, green beans are considered one of the healthiest vegetables. The vitamins, minerals, antioxidants, and plant compounds in green beans provide anti-inflammatory and immune-boosting effects.
How to Include Green Beans
Because green beans have little impact on blood sugar, they are safe to enjoy regularly as part of a diabetic diet or meal plan. Here are some easy ways to include more green beans:
- Saute green beans in olive oil with garlic and onions
- Roast green beans tossed in olive oil for a crunchy texture
- Add raw green beans to salads for extra crunch
- Pair green beans with lean proteins like chicken, fish, or tofu
- Puree cooked green beans into soups for added nutrition
When preparing green beans, avoid adding unnecessary fat, salt, butter or creamy sauces. Instead, season simply with herbs and spices to keep the dish diabetes-friendly.
Green Beans and Blood Sugar
To sum up, green beans have minimal impact on blood sugar levels. The reasons for this include:
- Low in total carbohydrates and calories
- Contain no starch
- Rich in fiber which slows digestion
- Have a low glycemic index
People with diabetes can confidently include green beans as part of a healthy meal plan. Focus on enjoying green beans that are prepared plainly without added sugars or saturated fats. With plenty of vitamins, minerals, and protective plant compounds, green beans are a diabetes superfood.
References
1. Harvard Health Publishing (2022). Glycemic index for 60+ foods. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
2. U.S. Department of Agriculture (2022). FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170509/nutrients