Yellow beans are a delicious and nutritious food, containing 144 calories per 100 grams when mature seeds are cooked and boiled with salt. They are a great addition to any meal and can offer many health benefits.
Yellow beans are a low-calorie source of protein and fiber, and they are also rich in vitamins and minerals like Vitamin K, Vitamin C, phosphorous and magnesium. They are a versatile and healthy food to include in your diet.
In this article, we'll explore the many health benefits of yellow beans and how they can be incorporated into your daily diet for optimal nutrition.
Health Benefits of Yellow Beans
Yellow beans offer a range of health benefits, from promoting weight loss to improving heart health. They are rich in nutrients like fiber, protein, and vitamins, which can support overall wellness. According to research, people who eat a diet rich in legumes like yellow beans have a reduced risk of chronic diseases like diabetes, heart disease, and certain types of cancer. Adding yellow beans to your diet can also help you maintain a healthy weight, thanks to their high fiber and protein content that keeps you feeling full and satisfied. Additionally, their low calorie count makes them a great option for those looking to lose weight.
Macronutrient Content of Yellow Beans
Yellow beans are a great source of macronutrients like protein and fiber. One cup of cooked yellow beans contains 9 grams of protein and 8 grams of fiber. They are also low in fat and calories, making them a healthy option for anyone looking to improve their diet. Protein is essential for building and repairing tissues in the body, while fiber helps promote digestive health and can reduce the risk of chronic diseases. Yellow beans are also a good source of complex carbohydrates, which provide sustained energy throughout the day.
Micronutrient Content of Yellow Beans
In addition to offering a range of macronutrients, yellow beans are also rich in micronutrients like vitamins and minerals. One cup of yellow beans contains 18% of the recommended daily value of Vitamin K, which plays a role in bone health and blood clotting. Yellow beans are also a great source of Vitamin C, which supports immune system function and helps the body absorb iron. Other minerals like magnesium and phosphorous are also present in yellow beans, and can help support bone health and energy production. Including yellow beans in your diet can help round out your nutritional needs and provide a range of benefits for overall health and wellness.
Yellow Beans for Weight Loss
Yellow beans are a great food to include in your diet if you're looking to lose weight. They are low in calories and fat but high in protein and fiber, which can help keep you feeling full and satisfied between meals. Additionally, studies have shown that consuming legumes like yellow beans can lead to weight loss and improved body composition over time. Adding yellow beans to your meals can be an easy and effective way to support your weight loss goals. Try adding yellow beans to salads, soups, or as a side dish to your main course for a healthy and nutritious meal.
Yellow Beans for Blood Sugar Control
Yellow beans can help support healthy blood sugar levels thanks to their high fiber and protein content. These nutrients can help slow down the absorption of carbohydrates, leading to more stable blood sugar levels and reduced risk of diabetes. Studies have shown that consuming legumes like yellow beans can improve blood sugar control in people with type 2 diabetes, making them a great addition to a diabetic-friendly diet. Incorporating yellow beans into your meals can be a simple and effective way to promote healthy blood sugar levels and support overall wellness.
Yellow Beans for Bone Health
Yellow beans are a rich source of nutrients like Vitamin K, magnesium, and phosphorous, which all play roles in maintaining healthy bones. Vitamin K is especially important for bone health, as it helps improve calcium absorption and reduces the risk of fractures. Studies have also shown that magnesium and phosphorous can both promote bone formation and reduce the risk of osteoporosis. Adding yellow beans to your diet can be a simple and easy way to support your bone health and reduce the risk of bone-related health issues.
Yellow Beans for Heart Health
Yellow beans are rich in nutrients like fiber, potassium, and magnesium, which all have positive effects on heart health. Fiber can help reduce cholesterol levels and lower the risk of heart disease, while potassium helps regulate blood pressure and reduces the risk of stroke. Magnesium also plays a role in heart health, as it helps regulate heart rhythm and supports healthy blood vessels. Incorporating yellow beans into your meals can be a delicious and nutritious way to support your heart health and reduce the risk of heart-related health issues.
Yellow Beans for Digestive Health
Yellow beans are a great source of fiber, which is essential for digestive health. Fiber can help promote regular bowel movements, reduce constipation, and prevent the development of certain digestive disorders. Additionally, the soluble fiber found in yellow beans can help promote the growth of healthy gut bacteria, which can lead to improved digestion and a stronger immune system. Adding yellow beans to your diet can be a simple and effective way to support your digestive health and promote overall wellness.
Yellow Beans for Energy Production
Yellow beans are a good source of complex carbohydrates, which provide long-lasting energy throughout the day. They are a healthier and more sustainable option than sugary snacks or highly-processed foods. Additionally, the vitamins and minerals found in yellow beans like magnesium, phosphorous, and Vitamin C all play roles in energy production in the body. Incorporating yellow beans into your meals can be a delicious and nutritious way to support your energy levels and overall wellness.
Yellow Beans as a Source of Protein
Yellow beans are a great source of plant-based protein, offering 9 grams of protein per cup when cooked. This makes them a healthy and versatile option for vegetarians and vegans who may need alternative sources of protein in their diet. Protein is essential for building and repairing tissues in the body, and it can also help support weight loss and promote feelings of fullness. Adding yellow beans to your meals can help boost your protein intake and provide a range of other health benefits as well.
Yellow beans are a versatile and healthy food to include in your diet.
FAQs about Yellow Beans
1. What are yellow beans?
Yellow beans, also known as wax beans, are a variety of green beans that are pale yellow in color. They are rich in nutrients and have a tender texture with a mild flavor.
2. What are the health benefits of yellow beans?
Yellow beans are a good source of fiber, protein, vitamins, and minerals. They are low in calories and fat, making them a great addition to a healthy diet. Consuming yellow beans may help improve digestion, lower cholesterol levels, and reduce the risk of chronic diseases such as heart disease and cancer.
3. How are yellow beans cooked?
Yellow beans can be cooked in a variety of ways, including boiling, steaming, roasting, and stir-frying. They can be used in recipes that call for green beans or as a substitute for other types of beans in salads, soups, and stews.
4. How many calories are in 100 grams of cooked yellow beans?
100 grams of cooked yellow beans contain approximately 144 calories. However, the calorie count may vary depending on the cooking method and any additional ingredients used.
5. Are yellow beans suitable for vegetarians/vegans?
Yes, yellow beans are suitable for vegetarians and vegans as they are a plant-based food. They are also a good source of protein for those following a plant-based diet.