Green Beans: Keto-Friendly Superfood?

are green beans keto approved

Green beans are a staple in many dishes around the world and are a popular side dish during the holidays. But are they keto-approved? The short answer is yes. Green beans are keto-friendly, especially when compared to other types of beans. While they are legumes, which are known for their high carbohydrate content, green beans are much lower in carbs. In fact, they have a relatively low net carb content, with one cup of green beans containing around 7 grams of total carbohydrates and 3-4 grams of fibre, resulting in only 3-4 grams of net carbs. This makes them a great option for those on a ketogenic diet, as they can be enjoyed fairly often without kicking you out of ketosis.

Characteristics Values
Carbohydrates 7g total carbohydrates per 1-cup serving
Net Carbs 4.3g for a 1-cup serving
Cooked 10.1g total carbs and 6.2g net carbs per cup
Canned 6.6g total and 3.7g net carbohydrates per cup
Macronutrient Carbohydrates
Fibre 4g of fibre per cup
Protein 1.8g per 100g
Vitamins A, C, K
Minerals Folate, magnesium, calcium
Antioxidants Vitamin C
Antinutrients Lectins, phytic acid
Fat-to-net Carbohydrate Ratio 0.03
Net Carbohydrates 3.7g per 100g
Fat Almost fat-free

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Nutritional value of green beans

Green beans are a rich source of vitamins A, C, K, and folic acid. They also contain vitamin B-6, calcium, manganese, magnesium, and potassium. Green beans are a good source of dietary fibre, with 2.7 g of fibre per cup of raw green beans, and 4.0 g of fibre per cup of cooked green beans.

Green beans have a low-calorie count, with just 31 calories per cup of raw green beans. They are also low in fat and sugar, with virtually no fat and only 3.6 g of sugar per cup of raw green beans.

Green beans are a good food for maintaining a healthy weight and for supporting heart health. They are low in cholesterol and sodium, with 6.6 mg of sodium per cup of raw green beans. However, canned green beans are much higher in sodium, with 461 mg per cup, so it is recommended to rinse canned green beans before eating.

Green beans are also a low FODMAP food, which means they can help to relieve digestive issues such as irritable bowel syndrome (IBS) and acid reflux.

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How to prepare green beans

Green beans are a versatile vegetable that can be prepared in a variety of ways. Here is a step-by-step guide on how to prepare them:

Step 1: Wash and Trim the Beans

Rinse the green beans in cool running water to remove any dirt or residue. Snap off the stems and trim the ends to ensure they are all even. You can do this with a chef's knife or a paring knife.

Step 2: Blanch the Beans

Bring a large pot of salted water to a boil. Drop the trimmed beans into the pot and cook for about 2-3 minutes. Blanching helps to preserve the vibrant colour and crisp texture of the beans.

Step 3: Chill the Beans

Immediately transfer the blanched beans to a bowl of ice water to stop the cooking process. This step is important to prevent overcooking and maintain the desired texture. Let the beans chill for at least 15 seconds or until completely cooled.

Step 4: Drain and Dry the Beans

Drain the beans and spread them on a kitchen towel or paper towels to absorb any excess water. This ensures the beans are dry and ready for the next step.

Step 5: Season and Serve

At this stage, you can season the beans with a variety of ingredients to enhance their flavour. Here are some options:

  • Olive oil, lemon juice, lemon zest, garlic, and salt
  • Salted butter and a squeeze of lemon juice
  • Toasted almonds or pine nuts, grated Parmesan cheese, red pepper flakes, or fresh herbs like basil, parsley, or thyme

You can also sauté the beans in a skillet with butter, garlic, and lemon-pepper seasoning for a warm and flavourful side dish.

Tips and Variations:

  • For a more indulgent option, try tossing the beans with garlic butter or herb compound butter.
  • If you prefer softer beans, cook them for a little longer before blanching.
  • Green beans pair well with other ingredients like almonds, pine nuts, Parmesan cheese, and bacon.

Green beans are a versatile and nutritious addition to any meal, and with these preparation tips, you can enjoy them as a delicious and healthy side dish.

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Green beans and the keto diet

The keto diet is a high-fat, moderate-protein, and very low-carb diet. Most beans are off-limits on the keto diet, but green beans are an exception. Green beans are keto-friendly and can be enjoyed as a side dish or snack, or even as part of a main course. They are also a healthy and nutritious food, packed with fiber and vitamins.

Carb Content of Green Beans

Green beans are low in carbs, with only 7 grams of total carbohydrates per 1-cup serving. They also have a good amount of fiber, which reduces the net carbs to 4.3 grams per serving. This makes green beans a better choice than other legumes like kidney or pinto beans, which are much higher in carbs.

Preparing Green Beans for the Keto Diet

When preparing green beans for the keto diet, it is best to cook them in butter, garlic, and chicken or vegetable stock. You can also add some nuts for crunch and texture. Green beans can be boiled, microwaved, or sautéed in a pan. They go well with dishes like the Keto bacon bomb, Keto pork ribs, or tandoori roast chicken.

Health Benefits of Green Beans

Green beans are not only keto-friendly but also extremely healthy. They are a good source of fiber, which is important for gut health and smooth intestines. They also contain vitamins and minerals such as vitamin K and calcium. Additionally, green beans have antioxidants like vitamin C, which can help reduce the risk of heart disease.

Drawbacks of Green Beans

While green beans have many health benefits, they also contain antinutrients like lectins and phytic acid, which can inhibit nutrient absorption. Therefore, it is best to consume green beans in moderation and not as an everyday side dish.

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Green bean recipes

Green beans are a keto-approved food, and there are many ways to prepare them that are compatible with the keto diet. Here are some delicious keto-friendly green bean recipes to try:

Keto Green Bean Casserole

This recipe is a keto-friendly take on the classic green bean casserole. It features a creamy mushroom sauce and crunchy topping.

Keto Green Beans Almondine

A holiday classic that can be enjoyed all year round. This recipe includes lots of crunchy almonds.

Keto Green Bean Bundles with Bacon

A sweet and savoury dish with glazed bacon and seasoned green beans. Perfect for holidays or any special occasion.

Garlic Oven-Roasted Green Beans

A quick and easy recipe where green beans are roasted with olive oil, sea salt, and black pepper. For an extra indulgent touch, sprinkle some Parmesan cheese on top.

Sautéed Green Beans with Garlic

This simple yet tasty recipe involves simmering green beans until they are bright green and tender, then tossing them with garlic until golden and crispy. A great side dish for any cuisine, from Western to Asian.

Buttery Garlic Green Beans

Another delicious way to enjoy green beans with garlic. This recipe includes butter and lemon-pepper seasoning for added flavour.

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Green beans compared to other beans

Green beans are a versatile and nutritious food, but how do they compare to other beans?

First, it's important to note that green beans are not actually beans in the traditional sense. They are part of the Fabaceae family, but they are more closely related to peas. Green beans are typically eaten whole, pod and all, whereas traditional beans are usually consumed with the pod removed. This distinction is important because it means that green beans have a different nutritional profile compared to other beans.

When compared to other beans, green beans stand out for their lower carbohydrate content. For example, a 100-gram serving of green beans contains 7 grams of total carbs, while the same serving of black beans contains 16.6 grams. This makes green beans a better option for those watching their carb intake, such as those on a keto diet.

In addition to their lower carb content, green beans also offer a good amount of dietary fibre, vitamins, and minerals. They are particularly rich in Vitamin C, Vitamin K, and Vitamin A. However, it's worth noting that green beans are not a significant source of protein, with only 1.8 grams of protein per 100 grams of beans.

When compared to other types of green beans, such as French beans, Romano beans, and wax beans, the standard green bean is larger and more tender. It is also more versatile in terms of cooking methods and can be steamed, sauteed, roasted, or pickled. French beans, on the other hand, are smaller and more delicate, and are best suited for quick cooking methods like blanching or sauteing. Romano beans have a unique flat shape and a snappy texture, making them ideal for grilling. Wax beans, which are identical to green beans except for their yellow colour, have a creamy texture when cooked and pair well with rich ingredients like butter and cream sauces.

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