Green beans are a healthy addition to every meal. In just 3 oz (85 g) of fresh green beans, there are only 25 calories making it a low-calorie option. These beans are nutrient-rich and have an array of health benefits.
Green beans contain a lot of vitamins and minerals, including vitamin C, vitamin K, and folate. They also contain fiber, which is essential for digestive health. It is said that consuming 3 oz (85 g) of green beans a day can provide the required daily intake of vitamins and minerals.
In this article, we'll discuss some of the health benefits of green beans and how they can improve your wellbeing.
Low in Calories, High in Nutrients
Green beans are low in calories, making them an excellent option for those who are watching their weight. At the same time, they are packed with nutrients, including vitamins A, C, and K, which are essential for overall health and wellbeing. Despite their low caloric content, green beans are nutrient-dense, which means they provide significant health benefits without adding to your calorie count. The antioxidants in green beans help protect your cells against damage, which can reduce the risk of chronic diseases like cancer and heart disease. Including green beans in your diet can give your body the nutrients it needs, while helping you stay within your daily caloric requirements.
Improves Digestive Health
Green beans are an excellent source of fiber, which is crucial for digestive health. Insoluble fiber in green beans can promote regularity, preventing constipation, and reducing the risk of colon cancer. The soluble fiber in green beans can enhance the growth of beneficial gut bacteria, promoting healthy digestion and reducing inflammation in the gut. Fiber in green beans supports a healthy digestive system, promoting nutrient absorption, and reducing the risk of gastrointestinal diseases.
Boosts Immune System
Green beans are rich in antioxidants and various other nutrients that stimulate the immune system, helping the body fight against infections and diseases. The antioxidants in green beans help reduce inflammation in the body, which can weaken the immune system. Vitamin C in green beans helps prevent oxidative damage to cells and promotes the production of white blood cells that fight infections. Incorporating green beans in your diet can give your body the nutrients it needs to stay healthy and prevent infections, particularly during cold and flu season.
Green beans contain carotenoids, such as lutein and zeaxanthin, which are essential for eye health. These nutrients are powerful antioxidants that protect the retina from oxidative stress, reducing the risk of age-related eye diseases such as cataracts and macular degeneration. Moreover, green beans are rich in vitamin A, which is essential for healthy vision. A diet rich in vitamin A helps reduce the risk of night blindness and other vision problems. Consuming green beans regularly can help protect your eyes from damage and promote healthy vision.
Minimizes the Risk of Chronic Diseases
Green beans contain a high concentration of antioxidants, which help reduce inflammation and oxidative stress in the body, reducing the risk of chronic diseases such as cancer, heart disease, and diabetes. Studies have shown that consuming green beans regularly can help lower blood pressure and cholesterol levels, both of which are risk factors for heart disease. One of the important ways to prevent the onset of chronic diseases is to incorporate nutrient-dense foods like green beans into your diet.
Maintains Healthy Blood Sugar Levels
Green beans have a low glycemic index, meaning they do not cause a significant spike in blood sugar levels. High fiber content in green beans helps regulate blood sugar levels and keeps them stable. Green beans have a high concentration of flavonoids that have been shown to improve insulin sensitivity in the body, reducing the risk of developing type 2 diabetes. Incorporating green beans in your diet can help keep blood sugar levels stable, reduce insulin resistance, and decrease the risk of type 2 diabetes.
Facilitates Weight Loss
Green beans are low in calories, high in fiber, and have a high water content, making them an excellent food for weight loss. Fiber in green beans keeps you feeling full for longer periods, reducing your appetite and preventing overeating. Consuming green beans as a part of a calorie-controlled diet can help you lose weight without feeling hungry or deprived.
Supports Bone Health
Green beans are a rich source of vitamin K, which is essential for bone health. Vitamin K helps regulate calcium absorption, promoting bone density and strength. Moreover, green beans contain other bone-building nutrients such as vitamin A and calcium, making them an excellent food for promoting bone health. Incorporating green beans in your diet can help prevent bone loss, reducing the risk of fractures and osteoporosis.
Reduces the Risk of Birth Defects
Green beans are rich in folic acid, which is essential for the growth and development of the fetus during pregnancy. Getting enough folic acid during early pregnancy can help prevent birth defects of the brain and spine, such as spina bifida. Including green beans in your pregnancy diet can ensure you are getting enough folic acid, promoting healthy fetal development.
Provides a Natural Source of Energy
Green beans are a natural source of energy, providing carbohydrates that are essential for optimal brain and muscle function. Green beans contain vitamin B6, which aids in the metabolism of carbohydrates and protein, promoting energy production in the body. To maintain optimal energy levels throughout the day, consider adding green beans to your daily diet.
“Green beans are rich in vitamins, minerals, and antioxidants, providing significant health benefits that support overall wellbeing.”
Frequently Asked Questions About Fresh Green Beans
1. What are the nutritional benefits of fresh green beans?
Fresh green beans are low in calories and high in fiber, vitamins, and minerals. They're a good source of vitamin C, vitamin K, folate, and potassium.
2. How should I store fresh green beans?
Fresh green beans should be stored in the refrigerator, ideally in a plastic bag or airtight container, for up to a week. They should be washed and dried before being stored.
3. How do I prepare fresh green beans for cooking?
To prepare fresh green beans, wash them under cold water and trim the ends. They can be steamed, boiled, sautéed, or roasted, depending on your preferred cooking method.
4. Are there any potential health risks associated with eating fresh green beans?
In some cases, fresh green beans may cause gastrointestinal issues such as diarrhea or bloating. This may be due to their high fiber content. If you experience discomfort after eating green beans, you may wish to limit your intake or consult a doctor.
5. Can I eat fresh green beans raw?
While fresh green beans are typically cooked before being eaten, they can be eaten raw as well. However, some people may find the taste to be bitter or unpleasant in its raw form.