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https://www.bluecircle.foundation/food/1-cup-raw-green-beans
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1 cup raw green beans
CARBS
7g
PROTEINS
2g
FATS
0.1g
Green beans are a low-carbohydrate, high-fiber food suitable for managing diabetes.
Quantity: 1 cup (100g)
Glycemic Index: 15
Glycemic Load: 1
Fiber: 3.4g
Key Nutrients: Vitamin C, Vitamin K, Fiber
Health Impact: Green beans have a minimal impact on blood sugar due to their low carbohydrate content and high fiber, which slows digestion and insulin response.
💉 Suggested Bolus
No specific bolus adjustment needed due to low glycemic load.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, complements the fiber in green beans for fullness without spiking blood sugar.
- Almond-crusted tempeh – Provides a crunchy texture and healthy fats, aiding in slow digestion and stable glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that helps moderate blood sugar levels when combined with low-carb vegetables.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower florets – Similar crunch with even lower carbs, aiding in better glucose control.
- Broccoli – Provides antioxidants and is also low in carbohydrates.
- Asparagus – Low in carbs and high in fiber, helping with satiety and blood sugar stability.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Slight increase may occur depending on individual insulin sensitivity, but generally stable.
- 2–3 hr: Blood sugar levels should remain stable, with no significant spikes.
“Many in the low-carb community find that incorporating a variety of non-starchy vegetables like green beans helps in maintaining a more stable blood sugar level, reducing the need for frequent adjustments in medication.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or proteins to further stabilize blood sugar levels.
🤔 FAQs about 1 cup raw green beans
Can eating green beans help with my diabetes management?
Yes, green beans are low in carbohydrates and high in fiber, which can help manage blood sugar levels effectively.
Are there any times when I should avoid green beans?
Green beans are generally safe and beneficial at any meal, but portion control is key as with any food.
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Help us continue community-led diabetes support and education.
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