Green beans being low in carbs are widely accepted worldwide vegetable probably due to the fact that they are starch free.
Green beans belong to the same family as other starchy beans. However, unlike the other beans, green beans are harvested before the starch starts to form. This means that on consuming these beans you will get low calories, proteins, and carbohydrates.
Green beans for people with type 2 diabetes
People with diabetes are at the risk of contracting chronic diseases related to the heart. Eating green beans helps reduce the chances of suffering from atherosclerosis which is a condition that damages the arteries.
Green beans contain antioxidant that helps in preventing free radicals from causing any damage. This is a condition very common among the diabetic.
According to a research that was conducted with rats as specimens, it was found that after being injected with green beans a significant drop in the blood sugar levels and bad cholesterol was noted.
The chlorophyll in green beans works along with antioxidants to reduce the risk of contracting cancer!
Depression is common among people living with diabetes but consumption of foods with omega-3 fatty acids and folate reduce depression.
Presence of flavonoids and Phenolic in green beans reduces the risk of contracting diabetes and being obese.
What to be noted
Some of the diabetic meds such as warfarin and Coumadin react negatively with too much vitamin K. Green beans are high in vitamin K and if you consume too much of it this will affect the absorption of these meds. However, this doesn’t mean that you should not consume green beans. On the contrary, you should just ensure that you reduce the amount you consume in a day.
Nutrients in green beans suitable for people with diabetes
Green beans are common in the western and northeastern United States and they are harvested unripe. The fact that green beans can be grown in different climates around the globe has made this plant quite popular in almost every state around the globe.
Bush beans and pole beans are the only two types of green beans known. Pole beans being climb vines have weak stems and require support, and take a bit longer to reach maturity. On the other hand, bush beans require no support; their stems are stronger and can stand on their own.
Nutritional facts about Green Beans
- A cup serving of cooked green beans contains 44 calories which is relatively low.
- Vitamin K is rare to get and green beans are among the few lucky to be a recommendable source of vitamin K.
- Green beans provide the body with manganese.
- Green beans contain vitamin C, though not as high as it is in oranges bit a good amount of it.
- Greens beans are low in carbs with 9 grams per cup serving.
- Contain fiber that helps in ensuring a smooth digestion process.
- Green beans contain small amounts of omega-3 fatty acids.
Why you should consuming green beans as a diabetic
- Presence of vitamin K on green in beans helps in blood clotting, heart function, and bone health.
- Presence of Vitamin C and manganese helps protect our body against damage from free radicals.
- Green beans contain omega-3 fatty acids helps in brain health and reduce the risk of contracting dementia.
- Fiber helps in smooth bowel movements and in regulating blood sugar levels.
The fiber in green beans
Fiber is an essential irrespective of whether you are diabetic or not. Fiber adds bulk to the stool and this enables easy bowel movements. Given the fact that most people with type 2 diabetes suffer from irritable bowel syndrome consuming foods rich in fiber is not an option but rather a necessity. The fiber in green beans also helps in lowering bad cholesterol and regulating blood glucose levels.
Vitamin C in green beans
Green beans contain vitamin C that works along with carotenoids in boosting our immune system by preventing any damage from free radicals. So what are free radicals? These are molecules which damage the DNA cells when they are exposed to oxygen. The presence of folate also helps in preventing cellular mutation as well as the damage of the DNA. Vitamin C work along with vitamin A and carotenoid to reduce the risk of contracting cancer! In cancer associated with the lungs, intestines, breasts, mouth, cervix, ovary and the ovary.
Side effects of consuming green beans
There no severe side effect of consuming side beans. However, when the oxalate accumulates in our body fluids this compound might end up crystallizing and as a result, lead to minor health complications. The organs that are most affected by this crystallization are the kidneys and the gallbladder. If you have issues with your digestive system consuming green beans might affect how calcium is absorbed in the body.
Everything you need to know about green beans
Buy green beans that are fresh and have a bright color. Check the texture as well, it should only snap when bent using a lot of pressure. You can also opt for frozen green beans but be sure to check the expiry date.
You can store fresh beans in a refrigerator you only have to put them in plastic bags. They should not be washed until they are ready to use. It is also safe to consume canned green beans but you should rinse them to minimize the sodium in it.
How to include green beans in your diet
Green beans can be served as a tossed salad, an ingredient in stir-fries, side dish or even added to soups.
- They should be steamed for 5 minutes until they are crispy-tender
- Sauté green beans for 3-5 minutes
- Boiling should take 3-4 minutes
- You can even eat them raw
You necessarily don’t have to cut green beans; instead, you can snap the ends off. Kids will find doing this fun. If this doesn’t work for you then you can cut off the tips then divide the rest into small pieces.
As diabetic green beans are a healthy option due to its nutritious value and the fact that it is low in calories. You can serve green beans as a side dish, making soup or even as part of the main dish.