I’ve always loved Three Bean Salad and it’s extremely boat-friendly, but it’s not exactly low carb. So I created a version that’s diabetic-friendly. Be sure to watch portion sizes as almost anything can have too many carbs if the portion is too large.
In this recipe, the tomatoes and green onion are the things to watch for in particular — both can cause blood sugar spikes if too much are used. If I am making this salad for a larger group, I’ll use half green beans and half wax beans for a variety.
I’ve written before about the sugar substitute Allulose. I like it better than others. It tastes better, fully dissolves and for cooking and baking will brown just like sugar. It does not raise my blood sugar as it is not metabolized. As far as I know, you can only buy it on Amazon.
Keto Bean Salad
- 1/4 cup Allulose
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/3 cup apple cider vinegar
- 1/4 cup olive oil
- 1 can cut green beans
- 1/4 cup chopped tomatoes
- 1/2 cup pitted olives (Kalamata are best)
- 1 thinly sliced green onion, including top
- Mix dressing ingredients in a container that can hold at least one cup. Stir until Allulose is dissolved.
- Place salad ingredients in a lidded container. Pour dressing over the top. Place lid on container and shake to coat salad.
- Place in refrigerator to marinate for six hours. Can be served sooner if needed or left longer.
Second paragraph reads: “In this recipe, the tomatoes and green onion are the things to watch for in particular — both can cause blood sugar spikes if too much are used.” Onions and Tomatoes are non-starchy and also have a low glycaemic index. … About 140 grams of tomato has a GI of less than 15, which makes it a low GI food and an excellent food for diabetics!! Please double check with a nutritionist for foods to eat when you have diabetes..
Carolyn Shearlock says
I’m sorry to disagree with you, but tomatoes do cause spikes in most diabetics. Read Dr. Richard Bernstein’s book, The Diabetes Solution. For those of us eating very low carb to control our diabetes, gylcemic index is NOT what counts. It’s total carbs, period. And even beyond that, it’s knowing what foods are likely to cause spikes. Tomatoes and onions in any form are things that must be eaten in very small quantities only.
My doctor and nutritionist agree 100% with how I’m eating, and my blood sugar levels back it up. My A1C is 4.7.
I love that you are posting keto friendly, boat friendly recipes!! I struggle with keeping carbs low when so many shelf stable ingredients are not low carb! Keep up the fantastic work!!
Sarah Steel says
I am not diabetic, I have hypoglycemia (kind of opposite of diabetic but headed that direction) My sugar gets too low and I have seizures from it. Scary stuff. Still, I am on a low carb KETO diet that is making my problems go away. I have no problems with tomatoes or onions (so far), but I have dreams about potatoes!