String beans, snap beans, and green beans are all names for the same vegetable. They are an important farm crop that is mostly grown for processing to meet the growing demand for fast food. They belong to the family of common beans. Green beans are a common staple in households all over the world. They are a form of legume because the whole pod can be eaten with the seeds—unripe fruit. There are around 130 varieties of green beans recognized, but their nutritional content and health benefits remain similar. Green beans are different from other types because they are picked and eaten with their pods still on. They are classified into two types, namely, bush beans and pole beans, based on growth characteristics. Bush beans grow in little bushes, whereas pole beans climb and curl around trellises and other supports. Green beans are easy to prepare and add to dishes. They are rich in nutrients, extremely healthy, and have several health benefits.
Green beans are generally safe for most people. People who take blood thinners, like warfarin, shouldn’t suddenly change how much vitamin K-rich foods, like green beans, they eat. This is because vitamin K helps blood clot. Lectins are proteins present in green beans that help bind carbohydrates. Lectins cause digestive problems such as nausea, vomiting, bloating, and diarrhea. Cooking beans neutralizes the lectin, making them safe to eat, improves taste, and increases antioxidant levels. Green beans have phytic acid in them, which can bind to minerals like iron and stop the body from absorbing them. Those who have a mineral deficiency should consult a doctor before consuming additional green beans. Apart from this, green beans are good for you and very healthy.
Why Green Beans Are So Good For Your Health
Green beans are one of those vegetables that often get overlooked, They aren’t as flashy as kale or as trendy as cauliflower But humble green beans deserve a place in the spotlight These underrated legumes pack a big nutritional punch and offer many benefits for your health, Keep reading to learn why you should be eating more green beans,
Green beans, also known as string beans or snap beans, are low in calories but high in essential vitamins, minerals and antioxidants. One cup of raw green beans contains:
- 31 calories
- 0 grams fat
- 2 grams protein
- 7 grams carbs
- 3 grams fiber
- 7% DV vitamin C
- 6% DV vitamin K
- 4% DV iron
- 4% DV potassium
In addition, green beans contain decent amounts of folate, manganese, vitamin A, magnesium, thiamin, riboflavin, niacin, copper and calcium.
This stellar nutritional profile makes green beans a wise addition to any healthy diet. Let’s explore all the ways these beans can benefit your health.
1. Improve Heart Health
Heart disease is the leading cause of death worldwide. Luckily, green beans contain several nutrients and compounds that support heart health.
Potassium
One cup of green beans has over 4% of the recommended daily intake for potassium. This mineral helps control blood pressure by balancing fluid levels and relaxing blood vessels. Diets high in potassium are associated with a reduced risk of stroke heart attack and death from heart disease.
Folate
Green beans also contain decent amounts of folate, with 7% of the recommended daily value in one cup. Folate helps regulate homocysteine levels in the blood. Homocysteine is an amino acid linked to heart disease when found in excess.
Fiber
The 3 grams of fiber in green beans can further promote heart health by binding to cholesterol and removing it from the body before it can clog arteries. The fiber may also reduce inflammation in the cardiovascular system.
Antioxidants
Green beans are rich in carotenoids like beta-carotene and lutein. These antioxidants protect LDL cholesterol from becoming oxidized and forming plaque in arteries. Overall, the nutrients in green beans support healthy blood pressure, circulation and cholesterol for a healthy heart.
2. Regulate Blood Sugar
For people with diabetes or insulin resistance, controlling blood sugar is crucial. The fiber and starch composition of green beans make them an excellent choice for stabilizing blood glucose.
Low Glycemic Index
Despite being a carbohydrate-containing food, green beans have a very low glycemic index of just 15. This means they do not cause large or rapid spikes in blood sugar compared to foods like white bread with a high glycemic index of 75.
High Fiber
The fiber in green beans slows the digestion of the starches. This prevents a surge of glucose into the bloodstream and stabilizes insulin response. The fiber also promotes feelings of fullness and satiety, which prevents blood sugar fluctuations between meals that can lead to cravings.
Low Calories
With only 30 calories per cup, green beans are a great choice for controlling portions and calories. This makes them ideal for managing weight, which also helps balance blood glucose levels long-term.
3. Supports Immunity
The immune system acts as the body’s defense against bacteria, viruses and other pathogens. Green beans contain nutrients that may help keep your immune system strong.
Vitamin C
One cup of green beans provides a whopping 14% of the RDI for immune-boosting vitamin C. This nutrient stimulates the production of white blood cells that protect the body from infection. Vitamin C also acts as an antioxidant, protecting immune cells from damage.
Beta-Carotene
Green beans are an excellent source of beta-carotene, a carotenoid and precursor to vitamin A. Beta-carotene supports the growth and repair of tissues in the body, including protective mucosal barriers that line the respiratory and intestinal tracts, preventing pathogens from entering the body.
Antioxidants
The variety of antioxidants in green beans such as lutein, kaempferol and quercetin fight inflammation and protect cells from free radical damage. This includes immune cells, preserving their ability to respond rapidly to infectious threats.
4. Improve Digestive Health
If you struggle with digestive issues like constipation, green beans may provide some relief and improve gut health.
Insoluble Fiber
Green beans contain insoluble fiber, the type of fiber that does not dissolve in water. Insoluble fiber adds bulk to stool and speeds up the passage of food through the digestive tract. This alleviates constipation by stimulating regular bowel movements and preventing buildup in the intestines.
Soluble Fiber
Green beans also contain some soluble fiber, which dissolves into a gel-like consistency and slows digestion. Soluble fiber feeds the healthy bacteria in the gut microbiome. These bacteria ferment the fiber and produce short-chain fatty acids that reduce inflammation in the colon and support overall gut health.
Low FODMAP
For people with irritable bowel syndrome (IBS), green beans are identified as part of the low FODMAP diet. FODMAPs are sugars and fibers that can be difficult to digest and trigger IBS symptoms. Green beans are low in these FODMAPs, making them less likely to cause discomfort.
5. Support Weight Loss
If you’re trying to lose weight, green beans can be a helpful addition to a healthy diet and exercise plan. They offer several weight-loss benefits:
- Low in calories – one cup has just 30 calories
- High in fiber to control appetite and cravings
- Low glycemic index minimizes blood sugar spikes
- High water content for hydration with low calories
- Nutrients like vitamin C support a healthy metabolism
Enjoying green beans as a low-calorie snack or side dish can help reduce overall calorie intake without leaving you hungry. Their ability to regulate blood sugar also prevents energy crashes that lead to snacking on empty calories between meals.
6. Reduce Inflammation
Chronic inflammation is linked to many diseases, including cancer, diabetes, arthritis and heart disease. The antioxidants in green beans can help fight inflammation for better health.
Beta-Carotene
This antioxidant has natural anti-inflammatory properties and can decrease levels of cytokines that regulate immune responses. Excess cytokines are associated with systemic inflammation.
Flavonoids
Green beans contain flavonoid polyphenols like quercetin and kaempferol. Test tube studies show these flavonoids have powerful anti-inflammatory effects and may help reduce inflammatory markers like TNF-a and IL-6.
Vitamin C
This vitamin inhibits the production of pro-inflammatory cytokines and increases levels of anti-inflammatory cytokines to reduce inflammation throughout the body.
The natural anti-inflammatory nutrients in green beans make them a smart choice for preventing chronic inflammation and related diseases.
7. Promote Bone Health
From vitamin K to calcium, green beans contain several bone-boosting nutrients.
Vitamin K
Just one cup of green beans provides 14% of the RDI for vitamin K. This vitamin improves calcium absorption and supports bone metabolism. Higher vitamin K intake is associated with a lower risk of bone fractures.
Vitamin C
Vitamin C plays a role in collagen production, which forms the matrix of bones. Vitamin C deficiency is linked to greater bone loss and higher fracture risk.
Manganese
Green beans also provide over 10% of the RDI for manganese in one cup. This mineral is needed for collagen production and activating enzymes involved in bone formation.
With aging, bone loss accelerates. Eating more green beans provides nutrients that can help keep your bones strong as you get older.
8. Protect Eye Health
Two of the antioxidants found abundantly in green beans – lutein and zeaxanthin – play a major role in protecting the eyes from damage.
Lutein & Zeaxanthin
These two carotenoids accumulate in high concentrations in the retina at the back of the eye. Here they absorb damaging blue light and neutralize free radicals generated by light exposure. Higher intakes of lutein and zeaxanthin are linked to a lower risk of age-related macular degeneration, cataracts and vision loss.
Vitamin A
Green beans also provide some vitamin A through their beta-carotene content. Vitamin A supports eye health by preventing dryness and supporting the cornea. It enables clear vision, especially at night.
The nutrients in green beans can help keep your eyes healthy and maintain good vision throughout life.
9. Improve Skin Health
Vitamin C in green beans helps produce collagen, which strengthens the underlying structure of skin to keep it firm and youthful. The many antioxidants in green beans also protect skin from free radical damage that can accelerate wrinkles and aging.
These nutrients may also help protect against UV damage from
Health benefits of green beans
Since green beans are low in calories and fat, they can be a healthy part of almost any diet. They also have a lot of nutrients because they are full of good vitamins, minerals, and antioxidants. These nutrients are good for your health in many ways.
Some of the health benefits of green beans include:
- Antioxidants like vitamin C, flavonoids, quercetin, and kaempferol are found in large amounts in green beans. They help repair cell damage. These antioxidants protect cells from damage caused by free radicals, keep cells healthy, and help them grow and work normally.
- In order to improve heart health, the high level of flavonoids may help lower the risk of heart disease and improve heart health by lowering the levels of LDL cholesterol (bad cholesterol). Green beans may help people with thrombotic heart conditions, like blood clots in the arteries and veins, by adding them to their diet.
- Protect gut health: The fiber in green beans helps the digestive system stay healthy and work well. Also, green beans don’t have a lot of fermentable oligo-, di-, and monosaccharides and polyols (FODMAP), a type of carbohydrate that can cause gut problems like irritable bowel syndrome. Eating green beans can help people with digestive problems feel better.
- Folates, which are found in green beans, are important for the growth and development of unborn babies and can help keep the pregnancy healthy. This vitamin also reduces the risk of certain birth defects.
- Healthy bones: Green beans have a good amount of calcium and vitamin K, which are important for keeping bones strong and healthy and lowering the risk of breaking them.
- Lower homocysteine levels and stop them from interfering with the production of serotonin, dopamine, and norepinephrine, which control mood. Folates, which are found in green beans, do this.
- Green beans have a lot of antioxidants that may help slow the growth of tumors and lower the risk of getting cancer.
Nutritional facts of green beans
Green beans are inexpensive; versatile; and a good source of healthy carbohydrates, protein, fiber, and micronutrients. They contain almost no fat or cholesterol. They have extra starch and fiber, which help the body get energy quickly and keep blood sugar levels steady. They also contain many essential vitamins such as A, C, K, B6, and B9 (folates). One cup of raw green beans contains almost 10% of the daily recommended value for folate. Green beans are also rich sources of minerals such as calcium, silicon, iron, manganese, potassium, and copper.
10 Amazing Health BENEFITS OF GREEN BEANS
FAQ
Is it good to eat green beans every day?
Are green beans healthier than broccoli?
Are green beans a superfood?
Are green beans healthy?
Green beans — which can also be yellow or purple — are high in vitamins, minerals and fiber. They might seem like an average vegetable, but their nutritional content is exceptional. One cup of green beans contains: 31 calories. 0 grams of fat. 3.4 grams of fiber. If you’re looking to get some key vitamins and minerals, green beans can help.
What are the benefits of eating beans?
Beans are an excellent source of fiber and nutrients such as protein, healthy fats, vitamins and minerals. The benefits of eating beans include body nutrition, weight maintenance, bowel proper function, cholesterol regulation, blood sugar level regulation and more.
Why are green beans so popular?
Green beans are a versatile vegetable that grows in many different climates. This has made them popular and globally recognized food. Although popularized in many American and European dishes, they are widely cultivated across Asia and Africa as well.
Are green beans a good source of antioxidants?
Antioxidants are beneficial compounds in our body that seek out dangerous free radicals, may intend to eliminate them from our system before they can cause illness or tissue damage. Green beans can be a good source of carotenoids and flavonoids, with carotenoids found in green beans containing antioxidants like beta carotene and lutein.