Green beans are very tasty. Almost everybody knows about this dish. Therefore, it is no surprise that green beans are now touching the heights of popularity. This is because green beans are packed with a lot of benefits.
Also, green beans are known to be extremely good in terms of promoting good health to a person. This means that if you feel that life has not been treating you lately in terms of health, then you can try cooking fresh beans.
About Green Beans
Green beans are defined to be tender, unripe edible pods. These are harvested early in the plant’s growth cycle. Green beans are a “crossover” food. This is because it can provide the benefits of legumes, as well as vegetables.
At present, more than 150 varieties of green beans are cultivated worldwide. All these varieties belong to the same genus and species, P. vulgaris. These nutrient-rich beans are an excellent dietary choice.
Why Are They A Good Choice?
They are a good choice because they are good for acquiring vitamins, minerals, and antioxidants. This helps to make them a staple in many kitchens around the world. Geen beans are a nutritious addition to your diet.
This means that whether you blanch them, sauté them, or eat them straight from a can, green beans qualify as an important source of dietary fiber and dietary protein. Along with it, it is also a source of key minerals like copper, chromium, magnesium, calcium, potassium, phosphorus, silicon, and iron.
What Vitamins Does It Provide?
The green beans are known to provide vitamins (A, C, K, B1, B2, B6, E), and folic acid. It is known to be a host of phytonutrients. Studies show that all the phytonutrients function as antioxidants and are anti-inflammatory agents.
This means that it can help protect us from a variety of chronic illnesses. Plus, the very concept of food is changing from a past emphasis. This is especially seen in health maintenance, as well as the promising use of foods to promote better health and prevent chronic illnesses.
What Are Functional Foods?
“Functional foods” are defined to be foods that provide potential health effects beyond simple nutrition. This means that simple beans are known to be a familiar example of a functional food.
This is because they contain soluble fibers that can help to reduce cholesterol levels. It also contains other vitamins and phytonutrients that are beneficial for the prevention of various clinical conditions.
Are All Beans Same?
Although one may think that all green beans are the same, the research available to support the health claims and beneficial effects varies among species. This means that more scientific research is needed to explore the mechanism of action of green beans.
Research is needed for the claims, too, which are made for health benefits and, thus, the prevention of chronic diseases. Coordinated research involving biomedical scientists, nutritionists, and physicians can also make a significant difference to human health in the coming decades.
Facts On Green Beans
Below are some facts that are present in the beans. These are very important for you to know, and thus, you must pay attention to them.
- There are more than 130 varieties of green beans.
- These are known to be a rich source of vitamins A, C, and K.
- It is important to rinse and drain canned green beans to reduce the sodium content.
Know How To Cook Green Beans: How Long To Cook Green Beans?
If you are looking to try the canned green beans recipe but homemade, then the first thing you must try knowing is how long to steam green beans. This will lead you to the best homemade canned green bean recipes. Also, with that, you will be able to understand how long it takes to boil the beans.
This is important as you have to make sure that the beans are not overly boiled and, thus, ripped off from their nutrients. Other additions that you can add are green beans with bacon. This is because beans and bacon taste fabulous. Thus, you must start by knowing how to cook beans in the proper manner.
- First, you must wash and trim the green beans. Rinse them in a colander under cool running water. After that, snap off the stems. While you work, bring a large pot of salted water to a boil. Set a large bowl of ice water nearby.
- Next, you must blanch the beans. When the water is boiling, drop the trimmed beans into the pot. Cook it for two minutes. Cook them until they are crisp-tender and vibrant green.
- Then, afterward, chill the beans. For this, you need to immediately transfer the blanched beans to the bowl of ice water. This will let you stop the cooking process. Let them chill for at least fifteen seconds if you want them to cool completely.
- Finally, you can start to drain the beans. For this, you can spread them on a kitchen towel or paper towel to dry.
Nutrient Database Of Green Beans
According to the United States Department of Agriculture (USDA) National Nutrient Database, one standard cup of canned snap green beans, which is about 150 grams, contains the following:
- 28 calories
- 0.55 grams (g) of fat
- 5.66 g of carbohydrate
- 2.6 g of fiber
- 1.94 g of sugar
- 1.42 g of protein
In terms of nutrients, it contains:
- 17 milligrams (mg) of calcium
- 1.2 mg of iron
- 18 mg magnesium
- 30 mg of phosphorus
- 130 mg potassium
- 24 micrograms (mcg) of vitamin A
- 52.5 mcg of vitamin K
- 32 mcg of folate
Benefits of Green Beans
The benefits are stated below. Thus, read them out thoroughly:
Repair cell damage – Green Beans
Beans are known to be full of antioxidants, including vitamin C, flavonols, quercetin, and kaempferol. These antioxidants fight free radicals in the body and reduce cell damage. This helps to promote normal cell structure, development, and functioning.
Improve heart health – Green Beans
The high level of flavonoids may help reduce the risk of heart disease. It also helps to enhance heart health. This is done by lowering the levels of low-density lipoprotein (LDL).
It also helps to reduce cholesterol (bad cholesterol). The incorporation of beans in the diet may help mitigate some of the heart’s thrombotic conditions. This can include blood clots in arteries and veins.
Protect gut function – Green Beans
The fiber in green beans helps keep the digestive system healthy and running smoothly. Green beans are also low in fermentable oligo-, di-, and monosaccharides and polyols (FODMAP).
These are known to be a group of carbohydrates responsible for causing gut disorders such as irritable bowel syndrome. Therefore, this means that consuming beans can help improve the symptoms of digestive disorders.
Aid in a healthy pregnancy – Green Beans
Folates present in beans are extremely necessary for the growth and development of unborn babies. This vitamin also reduces the risk of certain birth defects.
Promote bone health – Green Beans
The decent amount of calcium and vitamin K present in beans is very important. This is because it helps in the strong maintenance of strong, healthy bones and reduces the risk of fractures.
Regulate mood symptoms – Green Beans
Folates present in beans are known to reduce the amount of homocysteine levels. It also reduces their interference with the natural production of serotonin, dopamine, and norepinephrine, which regulate mood.
May help prevent cancer – Green Beans
Beans are known to heavily contain several antioxidants that may help slow the growth of tumors and reduce the risk of cancer.
Conclusion
Thus, this is all you should know about green beans. Therefore, start having this healthy dish today and notice all the benefits that will come into your body today.
FAQs
What is the nutrient quotient of green beans?
Ans: The nutrient quotient is:
- 28 calories
- 0.55 grams (g) of fat
- 5.66 g of carbohydrate
- 2.6 g of fiber
- 1.94 g of sugar
- 1.42 g of protein
What is the vitamin amount in green beans?
Ans: The vitamin amount present in the beans is about:
- 17 milligrams (mg) of calcium
2. 1.2 mg of iron
3. 18 mg magnesium
4. 30 mg of phosphorus
5. 130 mg potassium
6. 24 micrograms (mcg) of vitamin A
7. 52.5 mcg of vitamin K
8. 32 mcg of folate
How to cook green beans?
Ans: Below are the steps of how you should cook beans:
1. First, you must wash and trim the beans. Rinse them in a colander under cool running water. After that, snap off the stems. While you work, bring a large pot of salted water to a boil. Set a large bowl of ice water nearby.
2. Next, you must blanch the beans. When the water is boiling, drop the trimmed beans into the pot. Cook it for two minutes. Cook them until they are crisp-tender and vibrant green.
3. Then, afterward, chill the beans. To do this, you need to immediately transfer the blanched beans to the bowl of ice water. This will let you stop the cooking process. Let them chill for at least fifteen seconds if you want them to cool completely.
4. Finally, you can start to drain the beans. For this, you can spread them on a kitchen towel or paper towel to dry.
