A serving of 1 can (15.5 oz) of cooked green string beans from canned, fat not added in cooking contains about 52 calories. String beans are a great addition to any meal and offer various health benefits. Read on to know more about canned green beans and what they have to offer.
Green beans contain essential nutrients such as Vitamin C, fiber, and folate. Vitamin C helps boost the immune system while fiber improves digestion. Additionally, folate is known to help with cell growth and repair.
In this article, we will discuss the various nutritional benefits, how to serve canned green beans, and some delicious recipes that you can make using canned green beans.
Canned green beans provide a convenient and nutritious option when fresh produce is not available. A single serving of 1 can (15.5 oz) contains about 40% of your daily recommended Vitamin C intake and about 20% of your daily dietary fiber intake. Additionally, canned green beans are a good low-calorie option as they are relatively low in calories. When choosing canned green beans, make sure to look for those that are free from added salt or preservatives. This will ensure that you get the maximum nutritional value from your canned green beans.
Benefits of Canned Green Beans
Apart from being a convenient option, canned green beans also offer a range of benefits. Canned green beans are relatively inexpensive and have a long shelf life, so you can stock up on them and use them whenever you need to. Additionally, they are a great source of Vitamin C and fiber, making them a nutritious addition to any meal. Canned green beans also save you time in the kitchen as they are already cooked and ready to use - this means that you can add them directly to soups, stews or casseroles, and reduce your cooking time. Moreover, canned green beans have a consistent taste and texture, which makes meal planning and meal prep easier.
How to Serve Canned Green Beans
Canned green beans can be served in a variety of ways. You can use them to create side dishes or add them to main courses for an extra nutritional boost. Here are a few ways to serve canned green beans:
- Green bean casserole: mix canned green beans with mushroom soup and top with crispy fried onions.
- Roasted green beans: toss canned green beans with garlic and olive oil and bake in the oven for a delicious side dish.
- Sautéed green beans: sauté canned green beans with garlic and butter for a quick and easy side dish.
Recipes Using Canned Green Beans
Canned green beans can be used in various recipes to add flavor, texture, and nutrition to your meals. Here are a few delicious recipes using canned green beans:
- Green bean salad: mix canned green beans with cherry tomatoes, red onion, feta cheese, and a balsamic vinaigrette dressing for a refreshing salad.
- Green bean stir-fry: stir-fry canned green beans with sliced carrots, bell peppers, and soy sauce for a tasty and healthy meal.
- Healthy green bean casserole: mix canned green beans with low-fat mushroom soup, garlic, and onion powder, and top with almond flour and parmesan cheese for a healthier version of the classic dish.
Calorie Comparisons with Other Vegetables
Canned green beans are a low-calorie option compared to other vegetables. Here is a comparison of the calorie content of a few common vegetables:
- Canned Green Beans: 52 calories per 1 can (15.5 oz)
- Broccoli: 55 calories per cup
- Carrots: 52 calories per cup
- Cauliflower: 28 calories per cup
Health Risks Associated with Canned Foods
While canned green beans offer a convenient and nutritious option, there are some health risks associated with consuming canned foods. Canned foods are often high in sodium and may contain preservatives such as BPA, which may have negative health effects. To reduce your exposure to BPA, choose cans that are labeled as BPA-free. Additionally, you can rinse your canned green beans before consuming them to wash off any excess salt. It is also important to ensure that you are not consuming canned foods past their expiration date.
Impact of Canned Green Beans on Blood Sugar Levels
Canned green beans have a low glycemic index, which means that they do not cause a spike in blood sugar levels. This makes them a great option for people with diabetes or those watching their blood sugar levels. Additionally, canned green beans are high in fiber, which slows down the absorption of sugars in the bloodstream, further reducing the impact on blood sugar levels.
Choosing the Right Brand of Canned Vegetables
When choosing canned green beans or any canned vegetables, it is important to select a reputable brand that uses high-quality ingredients. Look for brands that offer BPA-free cans and those that do not add extra salt or preservatives. Some trusted brands for canned green beans include Del Monte, Green Giant, and Libby's.
Storage Tips for Canned Green Beans
Canned green beans have a long shelf life, and if stored properly, can last for up to 5 years. To ensure that your canned green beans last as long as possible, store them in a cool, dry place, away from direct sunlight. It is also important to ensure that your canned green beans are not dented or bulging - this could be a sign of contamination or spoilage.
How to Make Canned Green Beans Taste Better
While canned green beans are delicious on their own, there are a few ways to enhance their flavor. Here are some tips to make canned green beans taste better:
- Add spices: toss canned green beans with garlic, onion powder, or smoked paprika for added flavor.
- Add herbs: top canned green beans with freshly chopped parsley, basil, or thyme for a burst of freshness.
- Add fat: drizzle canned green beans with olive oil or melted butter for added richness.
Canned green beans provide a convenient and nutritious option when fresh produce is not available.
FAQ About Canned Green String Beans:
1. How many calories are in a can of cooked green string beans?
One can (15.5 oz) of cooked green string beans contains 52 calories.
2. Are canned green string beans healthy?
Canned green string beans can be a healthy option as they are low in calories and provide essential nutrients like fiber, vitamins, and minerals. However, it's important to choose varieties that are low in sodium and free from added sugars and preservatives.
3. How do you prepare canned green string beans?
Canned green string beans are already cooked, so they can be eaten straight out of the can or heated up in the microwave or on the stove.
4. Are canned green string beans as nutritious as fresh beans?
Fresh green string beans are usually considered more nutritious than canned ones because they are less processed and contain more vitamins and minerals. However, canned green string beans can still be a good source of nutrients as long as they are chosen wisely and consumed in moderation.
5. What are some recipes that use canned green string beans?
Canned green string beans can be used in a variety of recipes, including salads, soups, casseroles, stir-fries, and more. Some popular dishes that use canned green string beans include green bean casserole, three-bean salad, and minestrone soup.