1. Nutritional Content of Green Beans
Green beans, a commonly consumed legume in Vietnam, are known for their high nutritional value. According to nutritional experts, every 100g of green beans contains the following:
- Energy: 328 Kcal (1371 KJ)
- Carbohydrates: 53.1 g
- Fiber: 4.7 g
- Protein: 23.4 g
- Fat: 2.4 g
- Iron: 4.8 mg
- Magnesium: 270 mg
- Calcium: 64 mg
- Phosphorus: 377 mg
- Potassium: 1132 mg
In addition to these, green beans contain other essential nutrients like sodium, vitamin C, zinc, B vitamins, folate, vitamin E, vitamin K, beta-carotene, and various amino acids such as phenylalanine, isoleucine, valine, leucine, lysine, and arginine.
2. Is Green Bean Good for People with Diabetes?
A diabetic diet should ensure that carbohydrates make up 50-60% of the daily intake. It is advisable for individuals to choose slow-absorbing carbohydrates with high fiber content, such as brown rice. Proteins should account for 15%, roughly 1g per kilogram of body weight per day, and animal fats should be limited to less than 7%. For this reason, green beans often appear in meals designed specifically for people with diabetes. With their high fiber and protein content, green beans help slow the release of sugar into the bloodstream. Additionally, the antioxidants vitexin and isovitexin found in green beans have been shown to lower blood sugar levels and enhance the effectiveness of insulin, thereby helping to better control diabetes. The rich content of vitamins and minerals in green beans also contributes to their health benefits.
To maximize the benefits of green beans, people with diabetes should consume them in moderation and balance them with other plant-based foods. It is also recommended to cook green beans until soft to aid digestion.
One simple yet nutritious dish that people with diabetes can try is pumpkin stew with green beans. Here's how to prepare it: Wash the pumpkin, peel it, remove the seeds, and cut it into pieces. Clean the green beans, then add them to a pot and cook with the pumpkin until both are soft. Season as desired, and divide the meal into several servings throughout the day. This dish is great for boosting energy, clearing heat, and quenching thirst—making it an excellent choice for diabetics.
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