Benefits of Green Beans: Nutrition, Health Advantages & Best Ways to Eat

It is really essential to stay healthy and staying healthy requires to maintain a body that is full of nutritious elements and packed with nutrition. There are thousands of things to eat and stay healthy but what matters is which food item actually provides more of nutrition and is indeed healthy to consume so one such food item is a vegetable that is green beans. Let’s know about what nutritional value and health advantages are carried by green beans.

Nutritional Value of Green Beans

Green beans, often treated as a vegetable, is actually a fruit since they get developed from the ovary of a flower and even contain seeds. There are several nutritional value of green beans since green beans contain calories, carbohydrates, fibers, protein, fat, vitamins and minerals.

Green beans consist of 31 kcal of calories. It consists of 7 grams of carbohydrates. It consists of 3 grams of fiber. It consists of 2 grams of protein. It consists of 0.2 gram of fat. It also comprises of vitamins such as 100 grams of vitamin C, 100 grams of vitamin K, 100 grams of vitamin A and 100 grams of vitamin B9, that is folate. It even comprises of minerals such as 100 grams of potassium, 100 grams of iron and 100 grams of manganese.  

Health Benefits of Green Beans

• Green beans help in boosting the immune system because they contain high content of vitamin C which helps in strengthening the immune system by stimulating the production of white blood cells and also helps in the protection of the body against infections and seasonal illnesses.
• Green beans help in supporting the digestive health because they contain a good amount of dietary fiber, which helps in improving the process of digestion, prevention of constipation thereby promoting a healthy gut by supporting beneficial gut bacteria.
• Green beans help in maintaining a healthy heart because they contain fiber, potassium and antioxidants, which helps in the reduction of bad cholesterol, that is low density lipoprotein, that manages to regulate the blood pressure and also lowers the risk of heart diseases.
• Green beans help in the regulation of blood sugar levels because they have a low glycemic index and they are really rich in fiber, which makes them beneficial for people with diabetes as they help stabilize blood sugar levels. 
• Green beans help in the management and the reduction of weight because they are low in calories and high in fiber and water content, which helps in bringing a sense of fullness for longer hours thereby reducing overeating and supporting healthy weight loss.
• Green beans help in improving the bone health by strengthening the bones because they contain vitamin K and calcium which play a crucial role in bone mineralization and the reduction of risks for osteoporosis and fractures.
• Green beans help in enhancing the skin health because they contain vitamin C which helps to combat free radical damage, thereby promoting the production of collagen and improving the elasticity and radiating glow of the skin.
• They help in improving the vision of the eye because they contain carotenoids like lutein and beta-carotene which helps in the protection of the eyes from oxidative stress and thereby reducing the risk of age-related vision problems.
• They help in the detoxification of the body because they support the functioning of the liver and also helps in eliminating and flushing out toxins from the body, due to their antioxidant content and high water content.
• They help in lowering the risk of certain types of cancers because they contain antioxidants and chlorophyll present within them, which helps in neutralizing carcinogens and also helps in the reduction of oxidative stress, thereby lowering the risk of certain types of cancer.

Best Recipe for Green Beans

Step 1: Take a pan or wok and drop one to two tablespoons of olive oil into it.

Step 2: Let the olive oil get heated into the pan or wok.

Step 3: Until the oil gets heated, on the other hand, wash the green beans thoroughly and strain the water in order to make it dry.

Step 4: Now after the olive oil is heated, add green beans into the pan or wok. 

Step 5: After adding green beans, sprinkle a few pinches of onion salt, garlic salt, garlic powder, and black peppers onto it.

Step 6: Stir it well and cover the lid of the pan or wok for two to three minutes.

Step 7: Uncover the lid and again stir it well.

Step 8: Now, sprinkle a pinch of salt and chili flakes onto it.

Step 9: Stir it once last time while letting it get properly cooked.

Step 10: It is ready now so serve and enjoy it.

Cooking the green beans in this way, according to this recipe is really beneficial and nutritious for health so it is a must try.

Side Effects of Eating Green Beans Excessively

• Excess of green beans can cause bloating, gas, and abdominal cramps due to their high fiber content.
• Too much dietary fiber may speed up bowel movements, leading to loose stools or diarrhea.
• Green beans contain phytates, which can reduce the absorption of minerals like iron, zinc, and calcium when eaten in excess.
• Raw or undercooked beans contain goitrogenic compounds that may affect thyroid function if consumed frequently in large quantities.
• Raw beans contain lectins, which can cause nausea, vomiting, and stomach upset if not properly cooked.
• Excessive intake may hinder iron absorption, especially in people already prone to anemia.
• Overconsumption may cause minor blood sugar dips in people on strict low-calorie or diabetic diets.
• Some individuals may experience itching, swelling, or rashes after consuming large amounts.
• They contain moderate oxalates, which may contribute to kidney stone formation in susceptible individuals.
• Relying too heavily on beans can lead to an unbalanced diet and deficiency of other essential nutrients.

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