Green beans are also known as string or snap beans and they are widely used worldwide as it’s a very common vegetable. They can be used in a wide variety of ways. They are rich in vitamins and minerals and great to be added to soups and side dishes. This green vegetable is low in fat, cholesterol, sodium, and sugars. The nutrition info of Green beans is great as it contains B vitamins and other nutrients in it.
Green Beans Nutrition Info (100grams)
- Calories: 31
- Proteins: 1.8 grams
- Fat: 0.2 grams
- Sodium :6mg
- Carbohydrates: 7mg
- Fiber 2.7 grams
- Sugars: 3.4 grams
- Vitamin C: 12.2 grams
- Vitamin A: 35mcg
- Vitamin K:43mcg
Carbohydrates
Green beans are a good source of complex carbohydrates. One serving of green beans contains 4 grams of starch. The function of starch is to keep full and provides quick energy. 3 grams of fiber are present. The role of fiber is to stabilize blood sugar levels and is great for boosting digestive health too. The glycemic index of green beans is 32 which is ideal for stabilizing blood sugar levels. Food is considered low glycemic if the GI load is below 55. Read also Breakfast Foods for Burning Belly Fat
Fats
The fat content in beans is to the least extent which makes them a naturally fat-free food. However, the way of preparation can add fat to the dish. If the beans are steamed and then topped with butter and cream the fat content goes up. If olive oil is added to it after steaming then healthy fats are incorporated into it.
Proteins
The protein content is nearly about 2 grams in one serving. No matter if beans are fresh, frozen, or even canned, the protein content remains the same. It’s a poor source of proteins.
Vitamins and minerals
Green beans have many vitamins and minerals with vitamin K present in good amounts. The role of vitamin K is to help in blood coagulation and it’s a fat-soluble vitamin. One serving of uncooked beans serves about 16% of vitamin C and 5% of vitamin A intake. Vitamin C is an antioxidant that helps to boost the immune system. It’s even important for the production of collagen and helps to protect against oxidative stress. Vitamin A is important for vision, health, and also reproduction process. They are even great sources of B vitamins such as folate, riboflavin, and thiamine. Minerals such as copper and magnesium are also present.
Health benefits of green beans
There are many health benefits of green beans. Along with vitamins and minerals, it contains antioxidants in it. The function of antioxidants is to fight cell damage and lowers the risk of many health conditions.
1. Improves heart health
Green beans are a good source of fiber which makes them heart-friendly food. Soluble fibers help in lowering the level of LDL cholesterol in the body which is also known as bad cholesterol.
2. Protects gut health
The health of gut health could be maintained with a good intake of fiber as it helps to run it more healthy and smooth. Persons who have digestive disorders just like irritable bowel syndrome should avoid fiber intake as it can do more harm to the body. Complaints of gas, bloating and intestinal discomfort could be noticed. Such persons should avoid foods that are high in FODMAP. They are carbs that are not digested or absorbed in the body. As green beans are low FODMAP food it helps greatly to overcome disorders of digestive disorders.
3. Helps to obtain healthy pregnancy
During pregnancy as the need for folate, and B vitamins increases, a single cup of green beans helps to serve the purpose. These vitamins help in the growth and development of babies. It even helps to reduce the risk of birth defects too. The requirement of folate for pregnant women is 600mcg while adults require 400mcg.
4. Helps to protect bone health
They are high in vitamin K and contain some amounts of calcium in it too. These nutrients are important in maintaining healthy bones and reduce the risk of fractures too.
5. It may help to prevent cancer
The green color of beans is due to the presence of a pigment named chlorophyll. This chlorophyll may help to reduce the growth of cancer cells and also reduces its risks too. However, more research is needed to confirm the anticancer benefits of green beans
6. It helps to maintain a healthy weight
The calorie content in green is low as one cup gives only 31 calories. Along with calories, there is no fat content too. Sugar content is even low till 3.6 grams in just one cup. It’s great to be used while following a weight loss diet as it keeps satiated and full without piling up on calories.
How to choose and store green beans
Fresh beans should be consumed as soon as its bought. Choose beans that are firm and which don’t have black spots and blemishes on them. They are a great healthiest option. Fresh beans are bright green in color. Make sure to not cook beans for longer periods of time as it may cause a reduction in vitamin C. Vitamin C is heat labile in nature which means it gets evaporated on cooking for longer periods of time. It’s not a good option to keep the beans frozen as it could also lead to a decrease in nutritional value. They can be stored in plastic bags and used for a week. The nutrition info of Green beans is great as it contains B vitamins and other antioxidants in it.
Allergy and adverse effects
The allergies caused by legumes are rare enough according to the American Academy of Allergy. However, a few cases were registered in medical history regarding allergy to green beans. The possible symptoms that could be noticed with green beans allergy are itching, bloating, swelling on the face along with difficulty in breathing. In that case, seeing a physician will help you out if you experience such allergies.
Talking about adverse effects that could be regarding vitamin K. As green beans contain vitamin K which helps in blood clotting, can be a problem who are on blood thinning tablets. Such people should not consume an excess green beans in their diet. The level of vitamin K should be content when taking blood thinning tablets. Green beans and other legumes contain antinutrient compounds that reduce the body’s ability to absorb nutrients. So it should not be consumed in high amounts as it could harm the body.
Healthy green beans recipes
Green beans can be tried in different ways so that they won’t become monotonous while eating.
1. Green beans pug hat
This is a kind of salad prepared with green beans. Green beans are steamed enough until they are soft. After cutting down sprinkle lemon juice with other spices. Fresh coconut can also be added. It’s a great weight loss-friendly recipe.
2. Green beans and carrot soup
It’s very low in calories but very filling especially when on a weight loss diet. Different vegetables can also be added to it to enhance its nutritive value even more.
3. Green bean as finger food with hummus
Green beans are steamed and sautéed in little olive oil for a great crunch. Sprinkle spices on it which adds flavor to the beans. Enjoy this finger food with hummus which is another great healthy side dish.
4. Green beans and sweet corn salad with yogurt
It’s even a great healthy combination as it has the goodness of vitamins, and minerals such as calcium. Steam them to make them more nutritive and to prevent loss of vitamins as well. Toss in yogurt so that it becomes even more palatable.
Green beans are a great healthy addition to eating as it serves many vitamins and mineral in them. It is low in calories along with fat which makes them ideal to choose while on a weight loss diet. It contains antioxidants too in it. The nutrition info of Green beans is great as it contains B vitamins and other antioxidants in it.
Beans are loaded with antioxidants such as flavonols, quercetin, and kaempferol. The role of antioxidants is to fight free radical damage and also protect against cellular damage. It even helps to protect against other health problems too.
They are regarded as a powerhouse of nutrients for skin, hair, and nails too. Green beans are loaded with the easily absorbed types of silicon which is important for the formation of healthy connective tissues. It boosts skin health and strengthens nails too.
