Have you ever tried yardlong beans? At 47 calories per 100 g of salt, drained, cooked, and boiled yardlong beans are a fantastic addition to your diet. With their unique flavor and impressive nutritional profile, yardlong beans are food that you don't want to miss.

Yardlong beans are incredibly rich in macronutrients, containing 3.3 g of protein, 0.5 g of fat, and 8.8 g of carbohydrates per 100 g. They are also an excellent source of fiber, with 3.9 g per 100 g serving. Furthermore, yardlong beans have a low glycemic index, making them a perfect food for those seeking to manage their glucose levels.

In this article, we'll explore the nutritional value and health benefits of yardlong beans. We'll also provide you with practical tips on how to incorporate them into your diet and interesting facts about these unique beans.

Calories in 100 G Yardlong Bean with Salt, Drained, Cooked, Boiled

As mentioned earlier, 100 g of salt, drained, cooked, and boiled yardlong beans contain 47 calories. This makes them an excellent food for those on a calorie-restricted diet. Since they are also high in fiber, yardlong beans have a satiating effect, keeping you full for longer periods.

Macronutrients Present in 100 G Yardlong Bean with Salt, Drained, Cooked, Boiled

Yardlong beans are rich in macronutrients, with 3.3 g of protein, 0.5 g of fat, and 8.8 g of carbohydrates per 100 g serving. They are also high in fiber, with 3.9 g per serving. Yardlong beans have a low glycemic index, which makes them a perfect food for those seeking to manage their glucose levels.

Vitamins and Minerals Found in 100 G Yardlong Bean with Salt, Drained, Cooked, Boiled

Yardlong beans are an excellent source of vitamins and minerals. They contain high amounts of vitamin C, vitamin K, thiamin, riboflavin, niacin, vitamin B6, folate, iron, magnesium, phosphorus, potassium, and copper. Vitamin C is essential for a healthy immune system and skin, while vitamin K is essential for bone health. Thiamin, riboflavin, and niacin are essential B vitamins that help your body convert food into energy. Vitamin B6 is essential for maintaining healthy brain function and forming hemoglobin, the protein in red blood cells that carries oxygen. Folate is essential for healthy fetal development during pregnancy. Iron is essential for producing hemoglobin, and magnesium, phosphorus, potassium, and copper are essential for various body functions.

Health Benefits of Yardlong Bean

Yardlong beans offer numerous health benefits. The high fiber content of yardlong beans helps regulate blood sugar levels and lowers the risk of heart disease by reducing blood cholesterol levels. They are also a rich source of antioxidants, which protect the body against cellular damage caused by free radicals. Yardlong beans are also excellent for bone health due to their high vitamin K and magnesium content. Additionally, they help boost overall immune system health due to their high vitamin C content. Finally, yardlong beans are low in calories, making them an excellent food for those seeking to lose weight.

Ways to Incorporate Yardlong Bean in Your Diet

Yardlong beans are incredibly versatile and can be used in various dishes. They can be added to stir-fries, salads, soups, stews, and curries. They can also be grilled, roasted, baked, or boiled. When cooking yardlong beans, it's essential not to overcook them, as they can become mushy and lose their nutrients. To add a kick of flavor, toss yardlong beans with garlic, ginger, soy sauce, sesame oil, or chili peppers. You can also add them to pasta dishes or use them as a replacement for green beans in traditional recipes, like casseroles and sautéed dishes.

Comparison of Yardlong Bean with Other Beans

Yardlong beans share many similarities with other legumes but have their unique flavor and texture. Yardlong beans are longer and skinnier than most beans, with a slightly sweet flavor and a mildly crunchy texture. They are similar in nutritional value to green beans and contain more fiber and vitamin C than snap beans. However, they have a lower calorie content than most other beans, making them an excellent food for those on a calorie-restricted diet.

Preparation and Cooking Methods for Yardlong Bean

Yardlong beans are easy to prepare and can be cooked using various methods. To prepare them, start by washing them thoroughly with cold water and patting them dry with a paper towel. Then, trim off the ends and cut them into the desired length. To cook them, you can blanch them in boiling water for 2-3 minutes or until they are crisp-tender. You can also stir-fry them in a pan with some oil and seasonings or roast them in a preheated oven at 400°F for about 10-15 minutes. Be sure not to overcook them, as they can become mushy and lose their nutrients.

How to Store Yardlong Bean

Yardlong beans can be stored in the refrigerator for up to a week. Keep them in a perforated plastic bag in the vegetable drawer to keep them fresh. For long-term storage, yardlong beans can be blanched and frozen for up to six months. To blanch yardlong beans, bring a pot of water to a boil, add the beans, and cook for 2-3 minutes. Then remove them from the pot and plunge them into ice water to stop the cooking process. Drain the beans and transfer them to a freezer bag or container.

Interesting Facts about Yardlong Bean

Yardlong beans, also known as snake beans, are native to Southeast Asia and have been cultivated for over 2,000 years. They are a popular vegetable in Chinese, Vietnamese, Thai, and Indian cuisine. Yardlong beans got their name from their long, narrow shape, measuring from 1 to 3 feet long, making them one of the longest vegetables in the world. In addition to their culinary uses, yardlong beans have also been used for medicinal purposes in traditional Chinese medicine, being believed to boost the immune system and promote lung health. They are also used in Ayurvedic medicine to treat various ailments, including asthma and diabetes.

Possible Health Concerns Associated with Yardlong Bean

While yardlong beans are generally safe to consume, there are some health concerns associated with them. They contain a type of toxin called lectins, which can be harmful if consumed in large quantities. However, cooking yardlong beans can neutralize most of the lectins, making them safe to consume. Another concern is that yardlong beans contain high amounts of oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you are prone to kidney stones, it's best to limit your intake of yardlong beans.