Nutritional Facts

Green beans are a healthy vegetable. They have no fat and low calories. They are rich in protein and fibre.

In 100 grams of green beans, you get:

• 31 calories

• 7 grams of carbohydrates

• 3 grams of fiber

• 3 grams of sugar

• 2 grams of protein

They also have essential vitamins like A, C, and K. Along with folate, iron and potassium. Which are suitable for your body. Plus, they also have small amounts of iron, magnesium and potassium.

Green Bean Health Benefits

Green beans provide a wealth of nutrients in addition to being a versatile and delicious element in many culinary preparations. Let’s look at the wide range of benefits of eating green beans in detail.

1. Reduce Heart Diseases

Green beans can help reduce the risk of heart disease due to their high levels of flavonoids. Flavonoids are polyphenolic antioxidants that are commonly found in fruits and vegetables. They have high levels of flavonoids and these antioxidants have certain anti-inflammatory properties. Test subjects with high flavonoid levels experienced anti-thrombotic results, preventing blood clots in the arteries and veins. Cardiovascular diseases, heart attacks, and strokes are commonly caused by thrombotic activity, which means that a healthy volume of green beans and flavonoids in a diet can help prevent some of these conditions.

2. Prevent Colon Cancer

Recent studies have shown green bean consumption to be beneficial for preventing pre-cancerous polyps that commonly lead to colon cancer. Many studies have tried to link dry bean intake to cancer prevention, with limited results. However, new evidence suggests that increasing dietary green bean intake can reduce the risk of cancerous adenoma recurrence and colorectal cancer. And green beans also benefit for the skin.

Read Also: Benefits Of Star Anise

Secondly, the high fibre content of green beans can also positively impact your digestive system. Many types of fibre can ease the digestive process and promote bowel movements, which decreases the stress on the intestinal tract. Certain studies have shown a positive correlation between increased fibre intake and a reduction in colon cancer, but again, in-depth research is still being performed.

3. Control Diabetes

These power-packed legumes have been shown to help manage and regulate diabetes symptoms in many patients. Certain studies have shown a definitive hypoglycemic influence on patients with diabetes. Diabetes is a condition that requires constant maintenance of blood sugar levels at a normal level so the body can perform necessary tasks. Natural regulators of diabetes are rare, and the connection of beans and similar plants to the control or early prevention of diabetes is great news for many people.

Read Also: Food to avoid in diabetes

4. Boost Immunity

The presence of various immune system-boosting antioxidants in green beans is well known, but as more research on their green bean benefits is done, it is becoming clear that there are far more antioxidant properties than the ones widely known. Antioxidants are beneficial compounds in our body that seek out dangerous free radicals and eliminate them from our system before they can cause illness or tissue damage.

Green beans are a good source of flavonoids and carotenoids, but the variety of those pigments was previously unknown. Flavonoids contain basic antioxidants like quercetin and kaempferol, but also more beneficial ones like catechin and epicatechin. Catechin has been shown to reduce the severity of strokes. Carotenoids found in green beans contain antioxidants like beta-carotene and lutein.

Read Also: How to Build a Strong Immune System

5. Eye Care

Certain specific carotenoids that are found in green beans can prevent macular degeneration, which is a decrease in vision and eye function. Lutein and Zeaxanthin are focused at the macula of the eye and play a key role in preventing any stress on the inner workings of the eye. Ensuring that these carotenoid levels stay strong to prevent vision deterioration is one of the many benefits of green beans included in your balanced diet.

6. Improve Bone Health

Calcium, found in green beans, is integral in preventing bone deterioration and osteoporosis. These beans also contain vitamins K, A, and silicon. Deficiencies in many of these compounds have been connected to increased bone loss, strength, and durability. Silicon is not the most common mineral to hear about, and significant amounts are relatively rare in most foods. However, green beans are a great source of silicon, which is a key element in bone regeneration and overall bone health.

7. Boost Your Energy

Green beans contain about twice the amount of iron as compared to spinach. Iron is a component of red blood cells which is essential to transport oxygen from the lungs to cells throughout the body. If you are struggling with anaemia, dripping energies or low metabolism - then green beans are the magical food you need.

How To Choose And Store Green Beans?

Here is how you can pick and store green beans:

• Check the Colour: Pick bright green beans. Avoid yellow or brown ones. As they may be spoiled. For canned beans, check the expiry date.

• Check the Surface: The skin should be smooth and tight. Avoid beans with wrinkles or lumps.

• Snap Test: Fresh beans should snap when bent. This means they are ripe and firm.

• Size Matters: Choose medium-sized beans. Large or thick ones may not taste as fresh.

Storage Tips

Keep unwashed green beans in a plastic bag in the fridge. They stay fresh for about 7 days.

And for more extended storage, freeze them:

• Steam for 2 to 3 minutes.

• Let them cool.

• Store in freezer bags.

Best Ways to Cook and Enjoy Green Beans

Green beans are easy to cook and delicious. Here are some simple ways to cook:

• Steam and Saute: Steam first, then sauté with butter, garlic or herbs. It gives a crisp tender texture.

• Stir Fry: Toss in a hot pan with veggies, protein and sauce.

• Roast: Bake with chicken, fish or tofu on a sheet pan.

• Bake: Make a creamy green bean casserole for a side dish.

• Boil: Cook in broth with garlic and spices for soft, flavorful beans.

Potential Side Effects and Precautions

Green beans are safe for most people. But if you take blood thinners then be careful.

• Green beans have vitamin K. Which helps with blood clotting. Too much or too little can affect your medicine.

• Instead of avoiding green beans. You can try to eat a similar amount per day.

Always check with your doctor before changing your diet. It is especially true if you take medications.

Conclusion

Green beans are full of essential nutrients like vitamins K and C. With folate, fiber and minerals. They help with bone strength, digestion and immunity. And it may lower the risk of diseases. Such as heart disease and diabetes. Plus, they are easy to cook in different ways. We hope this blog helps you understand green beans and why they are an excellent choice for good health.

FAQs

Q. Is green beans good for you?

Yes. They’re packed with nutrients, low in calories, and great for overall health.

Q. What are green beans good for?

Green beans help keep your heart healthy, boost digestion, strengthen bones, and support your immune system.

Q. Are green beans good for diabetics?

Yes. They help manage blood sugar levels and are a healthy choice for diabetics.