Are Green Beans Good for Prediabetes? Benefits and Tips

Prediabetes affects over 88 million Americans putting them at increased risk of developing type 2 diabetes. Making smart dietary choices is critical for prediabetes management and prevention. Green beans in particular have emerged as one diabetes-friendly food. But are green beans good for prediabetes specifically? Let’s take a closer look at the benefits of green beans for prediabetes and tips for incorporating them into your diet.

Prediabetes occurs when blood sugar levels are higher than normal but not yet high enough for a diabetes diagnosis. Key markers include:

Fasting blood sugar of 100-125 mg/dL (normal is under 100 mg/dL)
HbA1c of 5.7-6.4% (normal is under 5.7%)
Impaired glucose tolerance or impaired fasting glucose shown on an oral glucose tolerance test

Without intervention, prediabetes often progresses to type 2 diabetes within 10 years. The good news is the progression can be halted through lifestyle changes like diet, exercise, and weight loss. Nutrition choices play a critical role.

Why Green Beans Are a Smart Choice for Prediabetes

Green beans provide a number of beneficial nutrients and properties that make them a diabetes-friendly food:

Low in calories and carbs: With only 31 calories and 7 grams of carbs (4 grams fiber) per cup, green beans are an ultra low-carb vegetable. This helps control blood sugar spikes.

High in fiber: The 4 grams of fiber per serving helps slow digestion and stabilize blood sugar rises after meals. The fiber also promotes feelings of fullness.

Rich in antioxidants: Manganese, vitamin C, and carotenoids in green beans counteract oxidative stress and inflammation, which contribute to prediabetes and diabetes progression.

Contain beneficial plant compounds: Green beans provide bioactive compounds like quercetin that help reduce blood sugar levels after carb-containing meals.

Low glycemic index: Green beans have an extremely low GI of 15. Low GI foods prevent the unhealthy blood sugar spikes linked to prediabetes.

Provide satiating protein: With 2 grams of protein per cup, green beans offer a satisfying macro-nutrient important for regulating appetite.

Pack key micronutrients: Green beans contain magnesium, iron, potassium, folate, and vitamin K – nutrients that are beneficial for metabolizing carbs and managing diabetes risk.

Tips for Incorporating Green Beans Into a Prediabetes Diet

To enjoy the prediabetes-fighting benefits of green beans, aim to eat them regularly as part of a balanced diabetes-friendly diet:

Add green beans as a non-starchy vegetable side – Steam, saute, or roast a side of green beans in place of carb-heavy potato or corn side dishes. Season with herbs and spices instead of high-calorie sauces.
Toss raw green beans into salads – The crunch of raw green beans pairs well with lettuce, tomatoes, onions, chicken, tuna, eggs, and healthy dressing in a salad.
Include green beans in stir fries and pasta dishes – Briefly cook cut green beans and add them to stir fries for extra veggie power. Or mix into pasta dishes like pesto pasta.
Make green bean casseroles – For comfort food flavor, make lightened green bean casseroles with reduced fat cream soups, Greek yogurt, and whole wheat crispy onions.
Try green bean slaws or pickle green bean spears – For variations on coleslaw, use thinly sliced raw green beans instead of cabbage. You can also pickle raw whole green beans in vinegar and spices.
Puree green beans into soups – Add cooked green beans to brothy vegetable or chicken soups, then puree some of the soup to thicken and boost the nutrition.
Snack on green beans with hummus – Dip raw green bean sticks into hummus, baba ganoush, or tzatziki sauce for a filling, fiber-and protein-rich snack between meals.

Are Canned or Frozen Green Beans Healthy Too?

Fresh green beans provide the most crispness and flavor. But frozen and canned green beans can also be nutritious options.

The canning process does lead to some vitamin C and B vitamin loss. However, frozen green beans retain most of their nutrient content. Just check sodium levels on canned and frozen varieties and opt for no salt added or low sodium when possible.

Rinsing canned beans helps reduce the sodium content. And frozen beans require just quick steaming or microwaving to enjoy. So keep your freezer and pantry stocked with green beans for quick, healthy meals and snacks.

Green Bean Recipes for Prediabetes

Here are some tasty green bean recipes that are perfectly suited to a diabetes-friendly eating pattern:

Lemony Green Beans – Saute green beans with lemon juice, garlic, and lemon zest for a bright side dish.
Green Bean Salad – Toss steamed green beans with cherry tomatoes, red onion, feta, and balsamic vinaigrette.
Thai Green Bean Stir Fry – Stir fry crisp green beans with chicken, basil, chili peppers, and Thai peanut sauce.
Pesto Green Beans – Roast green beans coated in pesto sauce for an easy veggie dish.
Green Bean Frittata – Make a crustless quiche with eggs, green beans, spinach, and feta baked in the oven.
Green Bean Smoothie – Blend green beans with pineapple, banana, spinach, and almond milk for a filling smoothie.

Incorporating vitamin-, fiber-, and antioxidant-rich green beans into your prediabetes diet provides bulk, nutrients, and blood sugar control – exactly what you need to halt progression to type 2 diabetes. Aim for 1-2 cups per week, prepared using healthy cooking methods or served raw with dips and dressings. Enjoy green beans as sides, in salads and main dishes, and even blended into smoothies. Along with an overall balanced diet and active lifestyle, making green beans a staple can help manage prediabetes and improve your health.

are green beans good for prediabetes

Nutritional Benefits of Green Beans

One cup of green beans packs a mighty nutritional punch. One cup of green beans has four grams of fiber, most of which is soluble fiber. This type of fiber can help to lower LDL cholesterol (“unhealthy” cholesterol) and blood pressure. Green beans are also a good source of vitamin A and C. Vitamin C is an antioxidant that helps the immune system function and protects skin. Vitamin A is important for skin health, vision, and our immune system. The manganese in green beans is also good for you and helps your bones stay healthy and your skin heal. Green beans are a great food for people who are trying to lower their blood sugar because they are low in carbs as well.

Choosing Green Beans at the Grocery Store

Green beans can be found fresh, canned, or frozen. Fresh and frozen green beans are the slightly healthier choice, as these options usually don’t contain added sodium. Canned green beans are usually packed with salt, unless you purchase cans that are labeled “no salt added. “Rinse canned beans with cool water to get rid of some of the salt if you buy them that way.” When shopping for fresh green beans, be sure they are bright green and without blemishes. They should be firm to the touch and not flimsy or slimy. Store fresh green beans in a plastic bag in the fridge for up to one week.

For most people, frozen green beans are the best choice because they stay fresh for a long time. They come in a variety of cuts—whole, French, sliced.

The BEST Green Beans for Diabetes | NOT STEAMED | Dietitian Approved Pre-Diabetic Recipes

FAQ

Are green beans OK for prediabetes?

Whole, unprocessed, non-starchy vegetables including lettuce, cucumbers, broccoli, tomatoes, and green beans are healthy choices. The ADA says these foods have a lot of fiber and few carbohydrates, having little impact on your blood sugar.

Which vegetables are good for prediabetes?

Best Vegetables: Leafy greens, spinach, peppers, asparagus, cauliflower… Honestly, any non-starchy vegetable is a great go-to for those with prediabetes, as they are full of antioxidants, vitamins and minerals. The fiber in vegetables also helps to regulate blood sugar response after consumption.

What is the best green vegetable for diabetes?

Leafy greens. Veggies like spinach are low-calorie and packed with magnesium, which is good because magnesium lowers your risk for Type 2 diabetes. Dark vegetables like collards and kale provide vitamins A, C, E, calcium and iron.

Are green beans good for diabetes?

Antioxidants in green beans help protect against free radical damage, which occurs at a higher rate in diabetes. Rats injected with a certain component found in green beans had reduced glucose levels, triglycerides, total cholesterol and LDL cholesterol. Green beans contain chlorophyll, which along with antioxidants, may reduce cancer risk.

What are the foods recommended for prediabetics?

Foods recommended for prediabetic are, healthy proteins, such as dried beans and peas, eggs, fish, Greek yogurt, lean meats, nuts and seeds, part-skim cheese and cottage cheese, tofu, also, a lot of fruit and vegetables, and some whole wheat or bean-based pasta, brown rice, beans and lentils, quinoa, and sweet potatoes or yams.

Are black beans good for diabetics?

Black beans are high in fiber, protein, and antioxidants and have a low GI, making them a good choice for diabetics as they provide steady energy without causing a rapid rise in blood sugar levels.

Do green beans affect blood sugar?

Green beans have little effect on your blood sugar levels. With the combination of being a low carb food AND a low glycemic index food, the green bean will not cause your blood sugar levels to spike. Are Green Beans Good for Type 2 Diabetics? Can diabetics have green beans? YES!