How Do Green Beans Benefit People With Diabetes?? Nutritional Value Of Green Beans??

Dr. Pakhi Sharma (MBBS)
Dr. Pakhi Sharma (MBBS)

General Physician | 6+ years

Benefits of Green Beans for Diabetes
Living with diabetes, hypertension or any other chronic disease requires you to do multiple things – track vitals, take medicines & stay on top of your health at all times. If this overwhelms you, switch to Phable – India’s No. 1 BP & Sugar Management App to manage your condition better. Take charge of your health and stay connected with doctors, order medicines and do a whole lot more from the comfort of your home.

Long, green, and power-packed with nutrition- green beans offer loads of health benefits from improving eyesight to preventing colon cancer. But what are the benefits of green beans for diabetes? What are green beans and green beans nutrition facts are some questions this article will give an insight.

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    Green Beans: Nutritional Profile
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    Advantages of Green Beans For Diabetes
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    Ways to Consume Green Beans For Diabetes
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    Risk of Over Consuming Green Beans For Diabetes
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    Other Health Benefits of Green Beans
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    Don’t Have Time To Read?
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Green Beans: Nutritional Profile

150 grams of green beans contain the following nutrients:

Vitamin A: 24 mg

Calcium: 17 mg

Folate: 32 mg

Iron: 1.2 mg

Vitamin K: 52.5

Magnesium: 18 mg

Phosphorus: 30 mg

Potassium: 130 mg

Advantages of Green Beans For Diabetes

Evidence suggests that green beans can help people with type 2 diabetes due to their high fiber content and low GI. Foods with LOW-GI raise blood sugar at a slow rate, and that’s important for managing diabetes. A diet rich in beans lowers blood sugar and HbA1c levels. In one study, blood sugar, insulin, and triglyceride levels all decreased significantly when the subjects switched red meat with green beans.

  • Reduces risks of colon cancer
  • Rich in calcium and vitamin K
  • Reduces depressive thoughts because of its folate content.
  • Improves digestion
  • Aids in good gut health
  • Natural immunity booster
  • Improves vision

Ways To Consume Green Beans For Diabetes

The best way to consume green beans is by cooking them. That retains the green bean’s nutritional value and makes it easier to eat. It’s NOT  recommended to eat them raw as that could make you feel nauseated and bloated and give you other undesirable symptoms.

  • Boil them in a pot for around 4 minutes.
  • Steam them in a steamer basket for around 2 minutes.
  • Microwave them with 2 tablespoons of water for around 3 minutes.

Cooked beans neutralizes the lectin, which causes all these symptoms and makes them taste better. It also helps their antioxidant content! Cooking them also activates their isoflavone content, which can help protect your heart from disease and lower the risk of certain cancers.


Risks of Over Consuming Green Beans For Diabetes

Since green beans can be tough on the digestive system, start by adding a small amount to your meal. You can gradually increase the amount over time. That will give your body enough time to adjust to the beans. This is the best way to enjoy the benefits of French beans without any adverse reactions.

Other Health Benefits of Green Beans

There’s a high level of green beans’ nutritional value.

  • Green beans contain protein and fiber. That means they’re 
  • Good for building strength as well as a healthy gut.  
  • High in vitamin K and rich sources of calcium. That means they’re good for maintaining bone health. 
  • Many green beans also have folate, which is excellent for reducing depression.
  • Help against cancer and heart disease
  • Boosts immunity

Don’t Have Time To Read?

  • They’re made from complex carbs, which digest slowly and don’t cause sugar levels to spike. That gives them a low GI. 
  • They’re high in fiber, which again helps stabilize blood sugar levels. 
  • You can boil, steam, or microwave them and eat them in many ways. 
  • Don’t eat them raw, as that could have a negative impact on your health.
  • Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.

Frequently Asked Questions

‘Green beans’ is an umbrella term for over 500 types of beans some of which aren’t even green in color! Some other names for green beans are French beans, string beans, snap beans, and haricot vert. One cup of green beans is usually around 20 medium green beans. These are best eaten when lightly cooked. You can enjoy them as salads or as an accompaniment to many dishes.

YES, green beans have many benefits for those with high blood sugar as they’re high in fiber and have a low GI. They digest and raise blood sugar levels slowly. Green beans have a myriad of health benefits that diabetic patients could benefit from.

YES, diabetics can enjoy green beans in a variety of dishes. But avoid eating green beans in their raw form, as that could lead to many digestive problems. When you start eating green beans, introduce a small portion to your diet and slowly increase the amount. That way, you can safely enjoy the nutritional value of green beans.

NO, green beans have a low GI. Although they do have carbs, they don’t cause a significant spike in blood sugar. That’s because they’re a complex carbohydrate, and the body digests green beans slower than other carb-rich foods such as bread. That’s how they keep blood sugar levels stable. These are French beans’ benefits, as well as those of other green beans.

It’s better not to eat raw green bean vegetables as that could lead to digestive issues. Gas and stomach pain are the most common side effects of eating raw beans. While this isn’t dangerous, it’s extremely uncomfortable and even painful. It’s best if you cook them lightly. 

Dr. Pakhi Sharma
Dr. Pakhi Sharma, MBBS
(General physician, 6+ years)
An expert in obstetrics and medical emergencies, Dr. Pakhi Sharma, an alumni of Sri Devaraj Urs University of Higher Education and Research Centre, is a general physician working at Phablecare. She has 6+ years of work experience spread across gynaecology and obstetrics, family medicine, and medical emergencies at renowned hospitals and clinics.

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