Green Beans Keto - Nutrition Facts, Health Benefits, and Recipes

An Introduction to Green Beans on the Keto Diet

The ketogenic diet has become one of the most popular ways of eating for people looking to lose weight, gain energy, and improve health. This low-carb, high-fat diet focuses on eating plenty of healthy fats, moderate protein, and very few carbs in order to reach a metabolic state called ketosis.

When followed correctly, keto has been shown to burn fat, balance blood sugar, and decrease inflammation. But in order to be successful on keto, you have to choose the right foods. Vegetables definitely have their place in a well-formulated keto diet, but not all veggies are created equal.

Green beans are one vegetable that can be enjoyed liberally on keto. Here's a look at the benefits of green beans on a ketogenic diet, tips for cooking them, and some delicious low-carb green bean recipes to try.

Nutrition Profile of Green Beans

Green beans, also referred to as string beans or snap beans, are long, rounded green pods that contain immature seeds. They are available year-round and can be eaten raw or cooked.

Green beans are an excellent choice on a ketogenic diet because they are low in carbohydrates and calories yet packed with antioxidants and nutrients. Some of the top benefits of green beans include:

• Low in net carbs - One cup of raw green beans contains about 8 grams of carbs and 4 grams of fiber. After subtracting fiber, the net carb count comes to just 4 grams.
• High in vitamin K - Green beans are one of the best plant-based sources of vitamin K, providing over 30% of the RDI per cup.
• Good source of vitamin C - With over 15% of the RDI in each cup, green beans can help you meet your daily vitamin C needs on keto.
• Contains antioxidants - Green beans are rich in carotenoids like beta-carotene and lutein, powerful antioxidants that can protect your health.

In addition to the above nutrients, green beans also contain some calcium, iron, magnesium, potassium, manganese, and vitamin A.

Health Benefits of Green Beans

Loading up on nutrient-dense green beans can provide a range of health benefits. Here are some of the top reasons to enjoy green beans as part of a balanced keto diet:

May Promote Weight Loss

Because of their low calorie and carb counts, green beans can be a smart addition to any weight loss diet, including keto. One cup contains just 35 calories.

Pairing green beans with healthy fats like olive oil or avocado can help support feelings of fullness. The fiber in green beans may also aid weight loss by slowing digestion and controlling appetite.

May Reduce Blood Pressure

Hypertension is one of the leading risk factors for heart disease. Studies show that upping your intake of fruits and vegetables like green beans could help reduce blood pressure.

This is thanks to their content of important minerals like potassium, which plays a central role in regulating blood pressure.

May Improve Digestion

The fiber found in green beans could be beneficial when it comes to your digestion. Getting enough fiber ensures regular bowel movements and prevents issues like constipation.

One cup of green beans packs over 15% of the recommended daily fiber intake. Fiber can also promote the growth of healthy gut bacteria, supporting overall digestive health.

May Protect Eye Health

Green beans are rich in carotenoids, antioxidants that accumulate in the eyes. Lutein and zeaxanthin, in particular, have been shown to help protect the eyes from damage from blue light and age-related issues like macular degeneration.

One study in over 100,000 people found that a higher intake of foods rich in lutein and zeaxanthin was associated with a lower risk of cataracts and age-related macular degeneration.

Purchasing Green Beans

Fresh green beans are available year-round, with peak season during the summer months. When purchasing fresh green beans, look for beans that are bright green with a smooth, blemish-free appearance.

Avoid beans that are limp, wilted, or have brown spots. The beans should make a snapping sound when broken, indicating freshness.

In addition to fresh green beans, frozen and canned green beans can also be good options on keto. Opt for frozen beans without any added sauces or seasonings. For canned beans, look for low-sodium varieties packed in water.

How to Cook Green Beans on Keto

One of the best aspects of green beans is that they are versatile and easy to incorporate into a variety of different keto recipes. Here are some tips for cooking green beans on a ketogenic diet:

Roast Them

Roasting green beans helps bring out their natural sweetness while also giving them a crispy texture. Toss fresh green beans with olive oil, garlic, and seasonings like salt, pepper, oregano, or chili powder. Spread on a baking sheet and roast at 425°F for 15-20 minutes.

Sauté Them

Sautéing green beans only requires a quick cook in a skillet with some oil or butter. Try tossing blanched green beans with sesame oil, toasted sesame seeds, garlic, and red pepper flakes for an easy side dish.

Steam Them

Steaming is a fast and healthy cooking method that helps retain the nutrients in green beans. Steam for 3-5 minutes, then dress them up with ingredients like lemon juice, goat cheese, and bacon.

Pickle Them

Pickled green beans make for an easy keto-friendly snack or accompaniment to meals. Marinate washed and trimmed green beans with apple cider vinegar, water, garlic, dill, and spices.

Keto-Friendly Green Bean Recipes

Here are a few delicious keto recipes featuring nutrient-packed green beans:

Green Bean Casserole

This classic casserole gets a keto makeover by swapping the traditional creamy soup base for chicken bone broth, cream cheese, and parmesan. Top with crispy fried shallots for the perfect holiday side.

Bacon Wrapped Green Beans

Wrap fresh green beans in bacon, sprinkle with brown sugar substitute, and roast until the bacon is crisp. The sweet and salty flavor combination is amazing.

Green Bean Salad

For a simple salad, mix blanched green beans with olive oil, chopped walnuts, crumbled feta, fresh basil, and red wine vinegar. Season to taste with salt and pepper.

Green Bean Stir Fry

Sauté green beans in coconut oil with garlic, ginger, sesame oil, fish sauce, and Thai red chili peppers for a quick and easy stir fry.

Should You Eat Green Beans on Keto?

Green beans can be enjoyed as part of a healthy ketogenic diet. They are low in carbs and calories, yet contain an array of important vitamins, minerals, antioxidants, and fiber.

Eating plenty of non-starchy vegetables like green beans can help enhance weight loss, reduce disease risk factors, and promote good overall health on keto.

Because they are versatile, flexible, and easy to prepare, green beans make the perfect addition to keto side dishes, main courses, salads, and more. They can be roasted, sautéed, steamed, pickled, or added to casseroles and stir fries.

Include fresh or frozen green beans as a staple in your keto diet to bump up your nutrient intake and satisfy your hunger between meals. With all of their impressive benefits, green beans deserve a regular spot on your low-carb plate.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.