Green Beans: A Nutritional Powerhouse and 13 Surprising Health Benefits

Green Beans , also known as string beans or snap beans, are a type of vegetable that belongs to the Fabaceae family. They are the unripe, young fruit of various bean plants, typically harvested and consumed before the seeds inside have fully developed. Green beans are characterized by their long, slender shape and vibrant green color.

There are several varieties of green bean, including the common green bean, which is straight and elongated, and the French green bean (haricots verts), which is thinner and more delicate. Some other variations include wax beans, which are pale yellow and slightly waxier in texture, and purple beans, which have a vibrant purple color.

Green beans are commonly eaten as a vegetable and are known for their crisp texture and mild flavor. They can be enjoyed both raw and cooked, and they are a popular ingredient in many cuisines worldwide. Green bean is often steamed, sautéed, stir-fried, or used in salads, soups, and casseroles.

From a nutritional perspective, green bean is low in calories and fat while being a good source of dietary fiber, vitamins (such as vitamin C, vitamin K, and folate), and minerals (such as potassium and manganese). They also contain antioxidants and phytochemicals that contribute to their health benefits.

Nutritional Value of Green Bean

The nutritional value of 100 grams (3.5 ounces) of raw green bean can vary slightly depending on the specific variety and growing conditions. Here is an approximate breakdown of the nutritional composition:

• Calories: 31
• Carbohydrates: 7 grams
  • Dietary fiber: 2.7 grams
  • Sugars: 3.6 grams
• Protein: 1.8 grams
• Fat: 0.2 grams
• Vitamins:
  • Vitamin C: 16.3 milligrams (27% of the recommended daily intake)
  • Vitamin K: 14.4 micrograms (18% of the recommended daily intake)
  • Folate: 33 micrograms (8% of the recommended daily intake)
  • Vitamin A: 690 international units (14% of the recommended daily intake)
• Minerals:
  • Potassium: 211 milligrams (6% of the recommended daily intake)
  • Manganese: 0.2 milligrams (10% of the recommended daily intake)
  • Magnesium: 25 milligrams (6% of the recommended daily intake)
  • Iron: 1 milligram (6% of the recommended daily intake)

Green beans are also a good source of other nutrients such as calcium, phosphorus, and vitamin B6, albeit in smaller amounts.

It’s worth noting that cooking methods and additional ingredients can affect the nutritional profile of green bean, so these values are approximate and may vary.

Health Benefits of Green Bean

1. High in Nutrients

Green beans, often called string beans, are a common vegetable that are both tasty and nutritious. They are packed with vitamins, minerals, and fiber, all of which are essential for maintaining optimal health. Each cup of raw green bean contain only 31 calories but provides 2.7 grams of protein, 3.7 grams of dietary fiber, 14.4 milligrams of Vitamin C, and 690 International Units (IU) of Vitamin A [1]. This nutrient-rich profile indicates that green bean can be an excellent addition to any meal, contributing significantly to our daily recommended intake of these important nutrients.

Protein is necessary for the growth and repair of cells, tissues, and muscles. Green bean, while not being a powerhouse of protein, still provide a decent amount of this nutrient for a vegetable. This can be particularly beneficial for vegetarians and vegans who may struggle to meet their protein needs from plant-based sources.

Vitamin C, also known as ascorbic acid, plays many vital roles in the body. It contributes to immune function, collagen production, iron absorption, wound healing, and the maintenance of cartilage, bones, and teeth [3].

Vitamin A is integral to vision, as it is an essential component of rhodopsin, a protein that absorbs light in the retinal receptors. It also supports cell growth and differentiation, playing a crucial role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs [4].

2. Rich in Antioxidants

Green beans are also rich in several types of antioxidants, including flavonoids, carotenoids, and catechins. These compounds are known to neutralize harmful free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases such as heart disease, cancer, and neurodegenerative diseases.

Flavonoids are a diverse group of phytonutrients (plant chemicals) found in almost all fruits and vegetables. They are powerful antioxidants with anti-inflammatory and immune system benefits [5]. Some flavonoids present in green bean, like quercetin and kaempferol, have been shown to have anti-cancer, anti-inflammatory, and anti-diabetic properties [6].

Carotenoids, such as beta-carotene, are converted into vitamin A in the body and are beneficial for eye health and may reduce the risk of some forms of cancer. Lutein and zeaxanthin, two other types of carotenoids found in green bean, have been associated with lower risks of age-related macular degeneration and cataracts.

Catechins, a type of flavanol, have been studied for their potential to reduce the risk of heart disease and certain types of cancer [9]. Catechins are also present in other foods like green tea and are associated with a wide range of health benefits.

3. Promotes Heart Health

One of the key benefits of green beans is their ability to promote heart health. Heart disease remains a leading cause of death worldwide, and dietary choices play a crucial role in heart health. In this context, the nutritional composition of green bean makes them an excellent choice for a heart-healthy diet.

Green beans contain a significant amount of dietary fiber, which has been consistently linked to lower levels of “bad” LDL cholesterol. This is because dietary fiber binds with cholesterol in the digestive system, preventing it from being absorbed into the bloodstream [10]. Lower LDL cholesterol levels translate to a reduced risk of developing atherosclerosis and heart disease.

Additionally, green bean contain heart-healthy nutrients like folate and magnesium. Folate, also known as vitamin B9, has been associated with a lower risk of stroke and cardiovascular disease, possibly due to its role in breaking down homocysteine, acompound that can damage blood vessels if levels are too high . Magnesium has been linked to a lower risk of heart disease, likely due to its ability to help regulate blood pressure and heart rhythm .

Green beans are also rich in potassium, a crucial nutrient for maintaining a healthy heart. Potassium helps regulate blood pressure by balancing out the negative effects of sodium and by aiding in the transmission of nerve impulses and muscle contractions, both of which are essential for heart function.

4. Assists in Diabetes Management

The dietary fiber found in green bean can also play an essential role in managing diabetes. This is because fiber slows the absorption of sugar into the bloodstream and prevents spikes in blood sugar levels, which is particularly important for individuals with diabetes. This is corroborated by several studies showing that a diet high in fiber can improve blood sugar control and reduce the risk of developing type 2 diabetes.

Moreover, the previously mentioned antioxidant, quercetin, found in green bean, has shown potential in controlling blood sugar levels. Studies have indicated that quercetin could help enhance insulin secretion and reduce blood glucose levels, making it beneficial for both type 1 and type 2 diabetes management.

Green beans also contain a relatively low amount of carbohydrates compared to many other vegetables, which can be beneficial for people with diabetes who need to monitor their carb intake closely.

5. Supports Digestive Health

Green beans are a good source of dietary fiber, providing about 15% of your daily needs in a one-cup serving [1]. Fiber is a critical component of a healthy diet and can help to promote proper digestion by adding bulk to the stool and facilitating regular bowel movements. This not only helps to prevent constipation, but also supports overall digestive health by maintaining the health and diversity of the gut microbiota .

Moreover, a high-fiber diet can help to prevent digestive conditions like diverticulosis, irritable bowel syndrome, and gastroesophageal reflux disease (GERD) [19]. By consuming green bean, you can take an essential step towards maintaining a healthy digestive system.

6. Helps in Weight Management

The high fiber content of green beans can aid in weight management as well. Dietary fiber contributes to feelings of fullness, which can help to control overeating and reduce overall calorie intake. This can be beneficial for individuals looking to lose weight or maintain a healthy weight.

Moreover, green beans are low in calories yet rich in essential nutrients, making them a great choice for those following a calorie-controlled diet. A one-cup serving of green bean contains only about 31 calories. Including green bean in meals and snacks can provide vital nutrients without significantly adding to your daily calorie intake, thereby assisting in weight control efforts.

7. Maintains Eye Health

Green beans are rich in specific carotenoids, such as lutein and zeaxanthin, that promote eye health. These carotenoids accumulate in the retina of the eye, where they protect against oxidative damage that can lead to age-related macular degeneration and cataracts [8].

In addition to lutein and zeaxanthin, the vitamin A content of green bean also contributes to maintaining eye health. Vitamin A helps protect the cornea, the surface of the eye, and has been found to be a component of the protein rhodopsin, which allows the eyes to effectively absorb light. A deficiency of this vitamin can lead to a range of vision problems, including night blindness and dry eyes [4].

8. Enhances Bone Health

Green beans are a good source of vitamin K, which plays an essential role in bone health. This vitamin is required for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Additionally, vitamin K functions in retaining calcium in the bone matrix, leading to higher bone mineral density and thereby lowering the risk of osteoporosis [22].

In addition to vitamin K, green bean also contain notable amounts of calcium, a mineral that is crucial for maintaining strong, healthy bones and preventing bone loss [23]. Thus, eating green bean can be beneficial for maintaining healthy bones and preventing disorders related to bone density.

9. Improves Skin Health

Green beans offer several nutrients beneficial for skin health, including antioxidants like vitamins C and A. Vitamin C plays a vital role in collagen synthesis, the protein responsible for maintaining the skin’s elasticity and preventing wrinkles [24]. Additionally, it can protect the skin from damage caused by free radicals, exposure to sunlight, and pollution [25].

Vitamin A is another key nutrient for skin health. It promotes the growth and repair of body tissues and may protect against sun damage. Both of these vitamins work together to keep the skin healthy and rejuvenated .

In addition to vitamins C and A, green bean are rich in carotenoids such as lutein, zeaxanthin, and beta-carotene. These carotenoids are potent antioxidants that help to protect the skin from damage caused by environmental factors like pollution and sunlight. They also have anti-inflammatory properties that may help reduce skin inflammation and irritation [27].

10. Boosts Immune System Function

Green beans are packed with various nutrients that can help boost your immune system function. These include vitamin C, an antioxidant that enhances immune function by stimulating the production and function of white blood cells, which play a crucial role in defending the body against infectious diseases [28].

Green beans also contain other essential immune-boosting nutrients, such as vitamin A and folate. Vitamin A is known to maintain the health of the skin and tissues in the mouth, stomach, intestines, and respiratory system, which all serve as barriers against pathogens. Folate, on the other hand, is required for the synthesis of DNA and RNA in cells, including immune cells, and a deficiency in this nutrient can lead to a compromised immune system.

11. Supports Prenatal Health

Green beans are an excellent food choice for pregnant women due to their high folate content. Folate, or vitamin B9, is vital during pregnancy as it helps form the neural tube. It can help prevent major birth defects of the baby’s brain and spine, such as spina bifida and anencephaly [31].

Aside from its significant folate content, green beans also offer other vital nutrients for pregnancy, including iron, calcium, and vitamin C. Iron is required to make more blood to supply oxygen to the baby , while calcium is necessary for the baby’s bone development [33]. Vitamin C helps the body absorb iron and contributes to healthy gums, teeth, and bones for both the mother and the baby [34].

12. Provides Antioxidant Protection

Green beans are rich in a variety of antioxidants, including vitamins C and A, flavonoids like quercetin, and carotenoids like lutein and zeaxanthin. Antioxidants are essential as they help to protect your cells from damage by free radicals, unstable molecules that can cause oxidative stress and contribute to chronic diseases such as heart disease and cancer [35].

Studies have also shown that antioxidants can enhance immune function, slow aging, and improve skin health. By including green beans in your diet, you can benefit from their antioxidant properties and potentially improve your overall health.

13. Supports Mental Health

The nutrients in green beans may support mental health in several ways. For instance, their high folate content can help combat depression as folate deficiency has been linked to depressive symptoms in several studies. Folate is involved in creating serotonin, a neurotransmitter that helps to regulate mood.

Moreover, green beans are an excellent source of choline, a nutrient vital for brain health. Choline plays a critical role in maintaining the structure of cellular membranes, transmitting nerve impulses, reducing chronic inflammation, and making neurotransmitters that are essential for memory and mood. As such, including green beans in your diet may contribute to good mental health.

14. Supports Healthy Pregnancy

Green beans are an excellent source of folic acid, which is particularly important for pregnant women. Folic acid helps form the neural tube and can prevent major birth defects of the baby’s brain and spine. Additionally, iron, another nutrient abundant in green beans, is required to make more blood to supply oxygen to the baby.

Furthermore, the high fiber content in green beans can aid digestion, a common issue for many women during pregnancy. Regular consumption can provide relief from digestive problems and help ensure a smooth and healthy pregnancy.

15. Enhances Energy Levels

Green beans are rich in iron, an essential nutrient that plays a critical role in energy production. Iron is a part of hemoglobin, a protein that carries oxygen from the lungs to all parts of the body, including muscles, thus ensuring their efficient functioning [40]. Without adequate iron, your body can’t carry enough oxygen to your vital organs, leading to feelings of fatigue and decreased immunity. Regularly consuming iron-rich foods like green beans can help enhance your energy levels.

Who Should Not Eat Green Beans: Precautions and Interactions

Green beans are a common ingredient in a variety of meals. They are packed with nutrients, including vitamins, minerals, and fiber, making them an excellent addition to a balanced diet. However, like all foods, they may not be suitable for everyone. Here are some conditions and circumstances where green bean consumption should be monitored or possibly avoided.

1. Individuals with Allergies

Green beans belong to the Fabaceae family, the same family as peanuts and soybeans, and could trigger an allergic reaction in people who are sensitive to these foods. Symptoms may vary from mild itching or rash to severe anaphylactic reactions. If you’ve experienced an allergic reaction to other legumes or if you experience allergy symptoms after consuming green beans, it’s crucial to seek medical advice.

2. Patients on Anticoagulant Medication

Green beans contain vitamin K, which is necessary for blood clotting. While this is usually beneficial, it may interfere with anticoagulant medications like warfarin, used to prevent harmful blood clots. Consuming green beans can increase vitamin K levels in the blood, counteracting the effects of these medications. If you’re on such medications, it’s essential to maintain a consistent intake of vitamin K to avoid fluctuations that could impact the effectiveness of your medication.

3. Individuals with G6PD Deficiency

Green beans are among the foods that can trigger hemolytic anemia in individuals with glucose-6-phosphate dehydrogenase (G6PD) deficiency, a genetic disorder that affects red blood cells’ ability to protect themselves from certain oxidative substances [4]. If you have G6PD deficiency, it’s best to consult with a healthcare provider before including green beans in your diet.

4. Individuals Prone to Kidney Stones

Green beans contain a moderate amount of oxalates, substances that, when over-consumed, can crystallize and cause health problems, including kidney stones. While a regular diet would rarely result in excessive oxalate intake, individuals who are susceptible to kidney stones, or those advised to follow a low-oxalate diet, may need to monitor or limit their consumption of foods high in oxalates, including green beans.

Exploring the Culinary Delights of Green Beans: Creative Cooking Methods for this Versatile Vegetable

There are many ways to incorporate green beans into your diet. Here are some suggestions:

1. Steamed or Sautéed Green Beans:

   One of the simplest and most nutritious ways to enjoy green beans is by steaming or sautéing them. Both methods preserve the vegetable’s vibrant green color and maintain their crisp texture. To steam green beans, place them in a steamer basket over boiling water and cook until tender yet still slightly crunchy. Sautéing green beans involves lightly frying them in a pan with a little oil, garlic, and seasonings of your choice. This quick and easy cooking method brings out their natural flavors and makes for a delightful side dish.

2. Green Bean Salads:

   Green beans make an excellent addition to salads, providing a refreshing crunch and vibrant color. Blanch the beans in boiling water for a couple of minutes until tender-crisp, then transfer them to an ice bath to retain their bright green hue. Add them to your favorite salad greens, along with other vegetables, fruits, and a dressing of your choice. Consider combining green beans with cherry tomatoes, red onions, feta cheese, and a balsamic vinaigrette for a delicious and nutritious salad.

3. Stir-Fries and One-Pot Meals:

   Green beans can add texture and nutritional value to stir-fries and one-pot meals. Simply chop them into bite-sized pieces and add them to your favorite stir-fry combinations, such as chicken, tofu, or shrimp. Their slightly sweet flavor pairs well with a variety of spices and sauces, enhancing the overall taste of the dish. In one-pot meals like stews or casseroles, green beans provide a nutrient boost while contributing to the dish’s heartiness and satisfying texture.

4. Roasted Green Beans:

   Roasting green beans in the oven is a fantastic way to bring out their natural sweetness and create a crispy texture. Toss them in olive oil, sprinkle with salt, pepper, and any desired herbs or spices, then spread them out on a baking sheet. Roast at 425°F (220°C) for about 15-20 minutes until they turn tender and slightly caramelized. Roasted green beans make a fantastic side dish or a delicious addition to grain bowls or pasta dishes.

5. Green Bean Snacks and Appetizers:

   Green beans can be transformed into flavorful snacks and appetizers. Blanched green beans can be used as dippers for hummus, guacamole, or your favorite dip. You can also make crispy green bean fries by coating them in a mixture of breadcrumbs, grated Parmesan cheese, and spices, then baking or air-frying until golden and crispy. These healthy alternatives provide a satisfying crunch while keeping your snacking habits nutritious.

Detailed recipes with green beans

Here are some delicious recipes to try that incorporate green beans:

1. Green Bean Salad with Lemon-Dijon Dressing

Ingredients:

• 1 lb. green beans, trimmed
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh dill
• 1/4 cup chopped fresh chives
• 1/4 cup chopped red onion
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 2 teaspoons Dijon mustard
• Salt and pepper to taste

Directions:

1. Bring a pot of salted water to a boil. Add the green beans and cook for 3-4 minutes, or until tender but still crisp.
2. Drain the green beans and rinse with cold water to stop the cooking process.
3. In a large bowl, combine the green beans, parsley, dill, chives, and red onion.
4. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
5. Pour the dressing over the salad and toss to combine.
6. Serve chilled.

Garlic Green Beans

Ingredients:

• 1 lb. green beans, trimmed
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• Salt and pepper to taste

Directions:

1. Heat the olive oil in a large skillet over medium heat.
2. Add the garlic and sauté for 1-2 minutes, or until fragrant.
3. Add the green beans to the skillet and sauté for 5-7 minutes, or until tender but still crisp.
4. Season with salt and pepper to taste.
5. Serve hot.

Tips for Choosing and Proper Storage

When choosing green beans, look for ones that are firm and free of blemishes or wrinkles. They should snap easily when bent. Store green beans in the refrigerator in a plastic bag or container for up to 5 days. Do not wash them until you are ready to use them.

When preparing green beans, trim off the ends and remove any strings. To blanch green beans, bring a pot of salted water to a boil, add the green beans, and cook for 3-4 minutes. Drain and rinse with cold water to stop the cooking process.

Conclusion

Green beans are a nutritious and versatile vegetable that can be enjoyed in a variety of ways. They are a good source of fiber, vitamins, and minerals and offer numerous health benefits. Whether you add them to salads, stir-fry them, or roast them, green beans are a delicious and healthy addition to any meal. With these tips for choosing, storing, and preparing green beans, you can enjoy this tasty vegetable all year round.