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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
Also dairy- and gluten-free.
Ingredients
Dressing
- 1/4 cup Allulose
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/3 cup apple cider vinegar
- 1/4 cup olive oil
Salad
- 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
Instructions
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Mix dressing ingredients in a container that can hold at least one cup. Stir until Allulose is dissolved.
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Place salad ingredients in a lidded container. Pour dressing over the top. Place lid on container and shake to coat salad.
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Place in refrigerator to marinate for six hours. Can be served sooner if needed or left longer.
Notes
Using onion instead of green onion will raise the carb count.
You can use other types of vinegar and oil for different tastes. Do not use balsamic vinegar if you are diabetic; it contains sugar.
Calories from Fat 144
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Margie says
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.