If you're in search of a delicious and healthy food to add to your meal plan, look no further than the yardlong bean. This staple ingredient in Asian cuisine is low in calories, with just 47 calories per 100 grams. Plus, it's packed with nutrients that can bolster your health in numerous ways.
Yardlong beans have a range of vitamins and minerals including vitamin C, vitamin A, iron, potassium, magnesium, and phosphorus. Additionally, they are rich in fiber, protein, and complex carbohydrates, making them a great addition to a balanced diet.
In this article, we'll explore the nutritional value of yardlong beans, how to cook them, their potential health benefits and risks, and more. So let's dive in!
What are yardlong beans?
As the name suggests, yardlong beans are long, thin beans that can grow up to 3 feet in length. They are also known as asparagus beans, Chinese long beans, or snake beans. These beans are a staple ingredient in many Asian cuisines, particularly in Chinese, Filipino, and Thai dishes. They can be eaten raw or cooked and have a mild, slightly sweet flavor with a crispy texture. Some people confuse yardlong beans with regular green beans, but they are actually quite different. While green beans are shorter and thicker with a more pod-like shape, yardlong beans are longer and thinner with a smoother texture.
Nutritional value of yardlong beans
Yardlong beans are packed with nutrients that are essential for good health. A one-cup serving (100 grams) of raw yardlong beans contains: - 47 calories - 3.4 grams of protein, 0.3 grams of fat, and 9 grams of carbohydrates, including 3.3 grams of fiber.
How to cook yardlong beans
Yardlong beans can be cooked in a variety of ways, depending on your preference. Here are some popular methods: - Stir-fry: Heat up a wok or large pan with some oil and garlic, add the beans and stir-fry for a few minutes. You can add other vegetables or protein to the mix. - Boil: Boil the beans for a few minutes until tender, then drain and season with salt and pepper. You can eat them as a side dish or add them to salads.
Benefits of consuming yardlong beans
Yardlong beans have a variety of health benefits that can improve your overall well-being. Here are just a few: - Boost digestion: The high fiber content in yardlong beans can help regulate your digestive system and prevent constipation. - Lower blood pressure: Yardlong beans contain potassium, which can help reduce high blood pressure and lower your risk of heart disease.
Yardlong beans as a weight loss food
If you're trying to lose weight, yardlong beans can be a great addition to your diet. They are low in calories and rich in fiber and protein, which can help you feel fuller for longer and prevent overeating. Plus, the high nutrient content in yardlong beans can help support your overall health and well-being during your weight loss journey.
Potential health risks of consuming yardlong beans
While yardlong beans are generally considered safe and healthy to eat, there are a few potential health risks to be aware of. - Oxalates: Yardlong beans contain oxalates, which can contribute to kidney stone formation in some people. - G6PD deficiency: Individuals with G6PD deficiency may experience hemolytic anemia after consuming yardlong beans.
How to select and store yardlong beans
When selecting yardlong beans, look for beans that are firm, shiny, and bright green in color. Avoid beans that are wilted, discolored, or have spots. Store yardlong beans in a plastic bag or container in the refrigerator. They will keep fresh for up to a week.
Alternative ways of consuming yardlong beans
In addition to the traditional stir-fry or boiled preparations, there are many other ways to enjoy yardlong beans. - Pickled: Ferment yardlong beans with vinegar, salt, and spices to make a tangy, crunchy snack. - Roasted: Toss yardlong beans with olive oil, salt, and pepper and roast in the oven for a crispy, flavorful side dish.
Cultural significance of yardlong beans
Yardlong beans have been a staple in Asian cuisine for centuries and are a symbol of traditional food systems. In China, yardlong beans are believed to represent longevity and are often eaten during birthdays or other celebrations. They are also used in various rituals and ceremonies throughout the country.
Yardlong beans in popular recipes
Yardlong beans can be used in a variety of popular recipes to add flavor, nutrition, and texture. Here are a few examples: - Thai-style curry: Use yardlong beans in a flavorful curry with coconut milk, curry paste, and your choice of protein. - Chinese stir-fry: Stir-fry yardlong beans with garlic, ginger, and your choice of meat, seafood, or tofu.
Yardlong beans are packed with nutrients that can bolster your health in numerous ways.
FAQs About 100 G Yardlong Bean 47 calories
1. What are yardlong beans?
Yardlong beans, also known as snake beans or Chinese long beans, are a type of legume that grow in warm climates. They are long and slender, usually measuring around 1-2 feet in length.
2. Are yardlong beans good for weight loss?
Yes, yardlong beans are a great food to include in a weight loss diet. They are low in calories and high in fiber, which can help you feel full for longer periods of time.
3. How do you cook yardlong beans?
Yardlong beans can be cooked in a variety of ways, including stir-frying, steaming, or boiling. They are often used in Asian cuisine and pair well with flavors like soy sauce, garlic, and ginger.
4. What are the health benefits of yardlong beans?
Yardlong beans are a good source of vitamin C, folate, and potassium. They also contain antioxidants and may have anti-inflammatory properties.
5. Are yardlong beans easy to grow?
Yes, yardlong beans are relatively easy to grow in warm climates. They require full sun and well-drained soil, and can be grown either on trellises or along fence lines.