Consuming fruits and vegetables of all kinds can help reduce the risk of many adverse health conditions.
Many studies have suggested that including more plant foods, such as green beans, in the diet decreases the risk of obesity , diabetes , heart disease, and overall mortality.
Consumption of fruit and vegetables also promotes a healthy complexion, increased energy, and overall lower weight.
According to the United States Department of Agriculture (USDA) National Nutrient Database, one standard cup of canned snap beans (about 150 grams)
contains :
- 28 calories
- 0.55 grams (g) of fat
- 5.66 g of carbohydrate
- 2.6 g of fiber
- 1.94 g of sugar
- 1.42 g of protein
In terms of nutrients, it contains:
- 17 milligrams (mg) of calcium
- 1.2 mg of iron
- 18 mg magnesium
- 30 mg of phosphorus
- 130 mg potassium
- 24 micrograms (mcg) of vitamin A
- 52.5 mcg of vitamin K
- 32 mcg of folate
However, one cup of drained canned snap beans also contains 362 micrograms of sodium. Consumers should rinse canned beans before use. For the best source of nutrients and lowest sodium, choose fresh or frozen greens beans for cooking.
Green beans also contain folate, thiamin, riboflavin, iron, magnesium, and potassium.
Benefits of Green Beans
The nutrients provided can help reduce the risk of a number of health conditions.
1. Cancer
Green beans contain a high amount of chlorophyll.
This may block the carcinogenic effects of heterocyclic amines that are generated when grilling meats at a high temperature. Individuals who prefer their grilled foods charred should pair them with green vegetables to decrease the risk.
2. Fertility and pregnancy
For women of child-bearing age, consuming more iron from plant sources such as spinach, beans, pumpkin, and green beans appears to promote fertility, according to Harvard Medical School.
Other studies have shown a correlation between a woman’s level of fertility and the level of according to , including iron, that she consumes.
Pairing iron-rich foods with vitamin C-rich foods like tomatoes, bell peppers, or berries can improve iron absorption.
Adequate folic acid intake is also needed during pregnancy, to protect the fetus against neural tube defects. One cup of green beans provides approximately 10 percent of daily folic acid needs and 6 percent of iron.
3. Depression
Meeting daily folate needs may also help with depression .
Adequate folate consumption can prevent an excess of homocysteine in the body.
Too much homocysteine can stop blood and other nutrients from reaching the brain, and it can interfere with the production of the feel-good hormones serotonin , dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
4. Bone health
A low intake of vitamin K is associated with a higher risk of bone fracture.
Adequate vitamin K consumption improves bone health by modifying bone matrix proteins, improving calcium absorption, and reducing urinary excretion of calcium.
One cup of green beans provides 14.4 micrograms of vitamin K, or almost 20 percent of the daily requirement, 4 percent of a person’s daily need for calcium.
It is important to remember that it is not the individual vitamins, minerals, or antioxidants alone that make vegetables like green beans such an important part of our diet.
It has been proven that isolating these healthful nutrients in supplement form will not provide the same outcomes.
It is best to consume them as part of a healthy, varied Diet.
5. Rich in Nutrients:
Green beans are a good source of vitamin C, vitamin K, vitamin A, folate, and potassium, among other nutrients. These nutrients are essential for maintaining good health and preventing various health problems.
6. High in Fiber:
Green beans are high in fiber, which is important for maintaining digestive health and preventing constipation.
7. Antioxidant Properties:
Green beans contain a variety of antioxidants, including flavonoids and carotenoids. These antioxidants can help protect the body against oxidative stress, which can contribute to chronic diseases.
8. Low in Calories:
Green beans are low in calories and can be a great addition to a weight loss diet. One cup of cooked green beans contains only about 44 calories.
9. Blood Sugar Control:
Green beans are a low glycemic index food, which means they can help regulate blood sugar levels and prevent spikes in blood sugar.
10. Heart Health:
Green beans can help lower cholesterol levels and reduce the risk of heart disease due to their high fiber and antioxidant content.
11. Cancer Prevention:
Green beans contain various compounds that have been shown to have anti-cancer properties. Studies have suggested that eating green beans regularly may help reduce the risk of certain types of cancer.
12. Eye Health:
Green beans are a good source of lutein and zeaxanthin, which are important nutrients for maintaining eye health and preventing age-related macular degeneration.
Overall, green beans are a nutritious and delicious vegetable that offer a variety of health benefits. They can be enjoyed cooked, raw, or in salads, and are a versatile addition to any diet.
✓Frequently Asked Questions
What are green beans, and how are they different from other types of beans?
Green beans, also known as string beans or snap beans, are a type of legume that is harvested when the beans are still in their immature, green pod. Unlike other types of beans, such as kidney beans or black beans, green beans are typically eaten cooked or raw, rather than dried and rehydrated.
Are green beans good for weight loss?
Yes, green beans are a low-calorie vegetable that can be a great addition to a weight loss diet. One cup of cooked green beans contains only about 44 calories, making them a great choice for those looking to reduce their calorie intake.
How should I prepare green beans?
Green beans can be prepared in a variety of ways, including steaming, boiling, roasting, or stir-frying. To prepare fresh green beans, wash them thoroughly and trim off the ends. They can be cooked whole or cut into smaller pieces before cooking.
Are green beans a good source of protein?
While green beans do contain some protein, they are not a significant source of this nutrient. One cup of cooked green beans contains only about 2 grams of protein.
Can green beans be eaten raw?
Yes, green beans can be eaten raw, and they make a great addition to salads or as a crunchy snack. However, some people may find that raw green beans are difficult to digest and prefer to eat them cooked.
Are canned green beans as nutritious as fresh green beans?
Canned green beans are still a nutritious option, but they may contain added salt or preservatives. Fresh green beans are generally a better choice if you have the option, as they are less processed and contain more of their natural nutrients.
Can green beans help lower cholesterol?
Yes, green beans are high in soluble fiber, which has been shown to help lower cholesterol levels. Eating a diet that is high in fiber, including green beans, can be an effective way to improve cholesterol levels and reduce the risk of heart disease.
How can I incorporate green beans into my diet?
Green beans can be incorporated into a variety of dishes, including stir-fries, salads, soups, and casseroles. They can also be roasted or steamed and served as a side dish.
Are there any risks associated with eating green beans?
Green beans are generally safe to eat, but some people may experience digestive issues such as gas or bloating if they eat them in large quantities. Additionally, some people may be allergic to green beans and should avoid them if they experience symptoms such as hives, itching, or difficulty breathing.
Can green beans be frozen?
Yes, green beans can be frozen for later use. To freeze fresh green beans, wash them and trim off the ends. Blanch them in boiling water for 2-3 minutes, then immediately transfer them to an ice bath to stop the cooking process. Once they are cool, pat them dry and transfer them to a freezer-safe container or bag.
How long do green beans last?
Fresh green beans can be stored in the refrigerator for up to a week if they are kept in an airtight container or plastic bag. Cooked green beans can also be stored in the refrigerator for up to a week. Frozen green beans can be stored for several months in the freezer.
Can green beans be grown at home?
Yes, green beans can be grown at home in a vegetable garden or in containers. They are relatively easy to grow and can be harvested in the summer months. To grow green beans, plant seeds in a sunny area with well-drained soil and provide plenty of water and support for the vines to climb.