Green Beans (Green Been and Diabetes)

Vegetables and diabetes

There are about twelve types of diabetes. Although causes and symptoms are different but one thing is common that the person having diabetes must avoid much sugar and sweet products. He should keep low crab foods in his daily diet. Low carb vegetables and fruits is a good diet for diabetic persons.

An ideal diabetes diet is a mix of many factors. Sweet and refined foods are a strict forbidden. The crabs present in these foods metabolite too fast and cause the blood sugar levels to surge. Sweet and having high rate of calories drinks are no good either. 

The vegetables, fruits and foods having lake of fiber  and liquid calories make it worse to manage your sugar levels. The fruits and vegetables are rich in fibre and low in GIycemic Index are good for diabetic persons. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbs with low GI value (55 or less) are digested, absorbed and metabolized slowly and cause a gradual rise in blood glucose. Carbohydrates with a GI higher than 70 cause marked fluctuations in the blood glucose levels. 

An ideal diabetes diet is a mix of many factors

Here are some vegetables that diabetics must include in their diabetes diet.

Green Beans

Green beans is a useful vegetable for diabetics persons. Green beans are full of vitamin C, a natural antioxidant and almonds are rich in heart-healthy mono unsaturated fats and vitamin E, also an antioxidant. Green beans are one of the few widely accepted non-starchy vegetables that fit extremely well into a low carb diet.

There are two types of green beans: “pole beans” and “bush beans”. Pole beans usually climb vines and require support systems to grow properly. These plants take longer to grow to maturity. Bush beans on the other hand need no support system and are lower to the ground.  What makes these beans so unbelievably healthy for diabetes.

Have low calorie value, and are more similar to the composition of vegetables than beans. This legume is used fresh, frozen, dried or canned. It is prepared as a main dish without meat, but also with various kinds of meat or with mushrooms, almonds, hazelnuts. It can be boiled and used as an addition to salads.

Nutritional Value Of Green Beans

Green beans are good sources of vitamin A, vitamin C and vitamin K. Green beans contain beta carotene, which is found in Vitamin A. Vitamin A, a fat soluble antioxidant, helps control night blindness and other eye problems. Folic acid and vitamin B6 present in these beans, regulate the levels of homocysteine in the blood. Homocysteine is an amino acid that is produced, as an intermediate product of the metabolic process. Increased concentration of the homocysteine is seen in heart patients. Significant amounts of magnesium, copper, iron, molybdenum, potassium are also found in green beans. Intake of these individual minerals is essential in our daily diet.

Green Beans And Fiber

Green beans are packed with dietary fiber which is beneficial for those who suffer from irritable bowel syndrome. Fiber adds bulk to the stools and enables easy passage during bowel movements. Green beans are good for those with high cholesterol since fiber helps to lower the levels of bad cholesterol in the body. People with diabetes may also include green beans in their diet since it helps to regulate blood sugar levels, always a bonus! 

Green Beans & Vitamin C

Vitamin C, in conjunction with the carotenoids, help to support the immune system and prevent cellular damage caused by free radicals. Free radicals are molecules that, when exposed to oxygen, damage DNA. Folate may help prevent DNA damage and cellular mutation as well. According to the National Cancer Institute, populations that consume diets rich in fruits and vegetables have a lower cancer risk, in part, due to their high carotenoid, vitamin A and C content. This protective benefit is particularly pronounced for cancers of the lung, gastrointestinal tract, breast, oral cavity, pancreas, uterine cervix, and ovary. Green beans are rich in all of these protective nutrients.

Green Beans Nutrition Facts

Green beans are low in calories, only 44 calories per cup cooked

Green beans are an excellent source of vitamin K

Green beans provide 18% DV for manganese

Surprisingly green beans are a good source of vitamin C

Green beans are low in carbohydrates, only 9 grams per serving, 4 of which are fiber

Green beans actually contain a very small amount of omega-3 fatty acids

Health Benefits of Green Beans

Vitamin K is essential for blood clotting, bone health and heart function

Manganese and vitamin C are both important antioxidants that help protect the body from free radical damage

Omega-3 fatty acids help with mood stability, brain health and prevention of cognitive conditions such as dementia

Fiber is needed for healthy bowel function and helps with blood sugar regulation

Green Beans Amandie

Ingredients

1 tbsp unsalted sweet cream butter

1 lb fresh green beans, trimmed and cut into 2-inch pieces

1/2 cup low sodium chicken broth

1 tbsp oregano leaves, chopped (or 1 tsp dried oregano)

1 cup frozen white pearl onions, thawed

2 tbsp sliced almonds, toasted

2 tbsp sliced almonds, toasted, lightly crushed

Directions

1. In large skillet, heat butter over medium-high. Swirl to coat bottom of pan.

2. Add beans and cook for 1 to 2 minutes, stirring constantly.

3. Add broth, oregano, and pearl onions.

4. Cook, covered, over medium-low heat for about 3 minutes, or until the beans are tender crisp.

5. In small non-stick skillet, dry-roast almonds over medium heat for 3-4 minutes, stirring and turning occasionally.

6. Sprinkle beans with sliced and crushed almonds.

Nutrition Facts

Calories 45.5

Total Carbs 5.1 g

Dietary Fiber 2 g

Sugars 0.7 g

Total Fat 2.4 g

Saturated Fat 1.2 g

Unsaturated Fat 1.2 g

Potassium 119.1 mg

Protein 1.3 g

Sodium 51.3 mg