Long beans, also known as Dow Gok, are a popular vegetable in Asian cuisine. Consuming 3/4 cup (85 g) of long beans yields approximately 40 calories. These fibrous and versatile beans are a great addition to any healthy diet.

Aside from being low in calories, long beans are a great source of nutrients. They contain high amounts of dietary fiber, vitamin C, folate, potassium and magnesium. Long beans are also low in fat and sodium.

In this article, we'll explore the nutritional value and health benefits of long beans, as well as different ways to cook and incorporate them in your diet.

What are Long Beans (Dow Gok)?

Long beans, also known as yardlong beans or Chinese snake beans, are a type of legume that are commonly used in Asian cuisine. They grow in hot and humid climates and can reach up to 3 feet in length. The beans are slender and cylindrical in shape, with a slightly curved tip. Long beans are a rich source of fiber and antioxidants, which helps to promote digestive health and reduce the risk of chronic diseases such as heart disease and cancer. They are also a good source of vitamins and minerals such as vitamin C, folate, and potassium. Despite their name, long beans are not actually beans. They are a member of the legume family, and are related to other vegetables such as peas and lentils.

Calories in Long Beans (Dow Gok)

As previously mentioned, consuming 3/4 cup (85 g) of long beans yields approximately 40 calories. This makes them a great low-calorie option for those looking to maintain a healthy weight or lose weight. Long beans are also low in fat and sodium, which makes them a great alternative to other high-calorie and high-fat vegetable dishes.

Nutrition Facts of Long Beans (Dow Gok)

Long beans are a nutrient-dense food that provide a wide range of vitamins and minerals. Here are the nutrition facts for 3/4 cup (85 g) of long beans: calories: 40 Total Fat: 0.2 g, Sodium: 4 mg, Total Carbohydrates: 9 g, Dietary Fiber: 4 g, Sugars: 2.5 g, Protein: 3 g. Long beans are also a good source of vitamin C, folate, potassium and magnesium.

Vitamins and Minerals in Long Beans (Dow Gok)

Long beans are a great source of vitamins and minerals that support overall health and well-being. Here are some of the most notable nutrients found in long beans: Vitamin C: Long beans contain high amounts of vitamin C, which acts as an antioxidant and supports the immune system. Folate: Long beans are a great source of folate, which is essential for the growth and development of cells, and is especially important for pregnant women.

Health Benefits of Long Beans (Dow Gok)

Long beans offer a range of health benefits, thanks to their high nutrient content. Some of the most notable benefits include: Improved digestive health: The fiber content in long beans promotes regularity and helps to prevent constipation. Reduced risk of chronic diseases: The antioxidants and vitamins found in long beans may reduce the risk of heart disease, cancer, and other chronic illnesses.

How to Use Long Beans (Dow Gok) in Cooking?

There are many ways to cook and enjoy long beans. They are commonly used in Asian cuisine, but can also be used in salads, stir-fries, and casseroles. Here are some tips for preparing long beans: Wash the long beans thoroughly and trim off the ends. Cut the long beans into desired lengths and then prepare according to the recipe.

Types of Dishes that Can be Made with Long Beans (Dow Gok)

Long beans can be used in a variety of dishes, ranging from soups and stews to stir-fries and salads. Here are some common dishes that feature long beans: Sambal goreng: A spicy Indonesian stir-fry made with long beans, shallots, chilies, and shrimp paste. Long bean salad: A refreshing salad made with chopped long beans, tomatoes, onions and a tangy vinaigrette dressing.

Long Beans (Dow Gok) vs. Other Beans

Long beans are often compared to other beans such as green beans and snap peas. Here are some key differences: Long beans are more fibrous and have a longer shape than green beans. Long beans are less sweet than snap peas and have a chewier texture.

Selection and Storage Tips for Long Beans (Dow Gok)

When selecting long beans, look for those that are bright green, free of blemishes or cracks, and have a firm texture. Avoid beans that are discolored or limp. Long beans can be stored in the refrigerator for up to 5 days. To store, place them in a plastic bag and seal tightly. If freezing long beans, blanch them in boiling water for 2 minutes before packaging them in airtight containers.

Precautions While Consuming Long Beans (Dow Gok)

While long beans are generally considered safe to consume, there are a few precautions you should take: Cook them thoroughly before eating to avoid any risk of foodborne illness. If you have a history of kidney stones, it's important to note that long beans contain oxalates, which can contribute to the formation of kidney stones. Speak with your doctor to determine if long beans are safe for you to consume.