Green beans are increasingly recognized as a nutritional powerhouse, packed with essential vitamins and minerals while remaining low in calories.
With just 31 calories per cup, they offer a nutrient-dense option for those mindful of their waistline.
Loaded with vitamins C and K, fiber, and antioxidants like quercetin and kaemferol, green beans provide substantial health benefits without the extra calories.
Regularly incorporating green beans into a balanced diet can support heart health by lowering LDL cholesterol and reducing blood pressure.
Their high fiber content promotes gut health and aids digestion, while the antioxidants help combat cell damage and lower the risk of chronic diseases such as heart disease and diabetes.
Versatile in the kitchen, green beans can be steamed, sautéed, or roasted, making it easy to enjoy their numerous health advantages every day.
Nutrition Facts
| Nutrient | Amount per 1 Cup Cooked |
|---|---|
| Calories | 43.8 |
| Carbohydrates | 9.85 g |
| Fat | 0.35 g |
| Protein | 2.36 g |
| Fiber | 4 g |
| Vitamin A | 40 mcg |
| Vitamin K | 59.9 mcg |
| Vitamin C | 12.1 mg |
| Folate | 41.2 mcg |
| Potassium | 182 mg |
| Manganese | 0.36 mg |
| Magnesium | 22.5 mg |
10 Health Benefits of Green Beans
Green beans, also known as string beans or snap beans, are not only a popular vegetable but also offer numerous health benefits. Here are 10 health benefits of incorporating green beans into your diet:
1. Promotes Healthy Digestion
Green beans provide 4 grams of dietary fiber per cup, aiding in regular bowel movements and preventing constipation.
The Academy of Nutrition and Dietetics recommends 25 grams daily for women and 38 grams for men.
Including green beans in meals helps achieve up to 16 percent of these fiber requirements. Dr. William Li highlights that the fiber in green beans feeds a healthy gut microbiome, enhancing overall digestive health.
2. Enhances Heart Health
Green beans support heart health by lowering high blood pressure. Studies reveal legumes, including green beans, significantly improve blood pressure in individuals with hypertension and Type 2 diabetes.
Also, green beans reduce LDL cholesterol, decreasing heart disease risk. Their high fiber content aids cardiovascular health, strengthening cholesterol levels.
Flavonoids like quercetin and kaempferol present in green beans offer anti-inflammatory benefits, further promoting heart wellness.
Incorporating green beans into daily meals provides essential nutrients that contribute to overall cardiovascular protection.
3. Strengthens Immune System and Improves Skin
Green beans supply approximately 25% of the daily vitamin C requirement per cup, enhancing immune function.
This antioxidant supports collagen production, contributing to healthier skin. Also, vitamin C protects skin cells from free radical damage.
Cooking green beans reduces vitamin C, so consuming them raw preserves their benefits. Dr. Pace recommends enjoying them raw or avoiding overcooking to retain optimal vitamin levels.
The high vitamin C content also aids in speeding wound healing and provides overall cellular protection. Regular inclusion of green beans in the diet aids in maintaining a robust immune system and vibrant skin.
4. Supports Strong Bones
Green beans provide up to 50% of the daily value of vitamin K per serving, essential for bone health (USDA). Vitamin K aids calcium absorption and enhances bone density, reducing fracture risks.
A study linked high vitamin K diets to better physical function and fewer hip fractures in older women (PubMed).
Also, the calcium in green beans supports strong bones, preventing weakness and growth issues when dietary intake is insufficient (MedlinePlus).
5. Helps Regulate Blood Sugar
Green beans play a crucial role in regulating blood sugar levels for millions with diabetes. Containing 4 grams of soluble fiber per cup, they slow glucose absorption into the bloodstream, preventing spikes.
The American Diabetes Association recommends legumes like green beans as complex carbohydrates rich in dietary fiber.
Research shows that regular consumption improves glycemic control in individuals with Type 2 diabetes. Incorporating green beans into a blood sugar-stabilizing diet supports effective diabetes management.
6. Contributes to a Healthy Pregnancy
Green beans provide 41.2 mcg of folate per cup, supporting fetal brain and spinal cord development. Consuming folate-rich foods reduces risks of congenital disorders like spina bifida and anencephaly.
Also, green beans supply iron, essential for delivering oxygenated blood to the unborn baby. The nonheme iron requires vitamin C for optimal absorption, which green beans also provide.
Consequently, green beans serve as a nutrient-dense addition to a balanced prenatal diet.
7. Assists in Weight Management
Green beans assist in weight management by offering a low-calorie option, containing just 31 calories per cup.
If maintaining a caloric deficit is key to weight loss, green beans let individuals feel full without adding excessive calories. With 4 grams of fiber each, they keep people satiated longer and stabilize blood sugar.
Research shows that regularly eating green beans, a type of legume, supports successful weight loss and prevents obesity over time.
Best Ways to Cook and Enjoy
Green beans offer versatile cooking options that maintain their nutritional value and enhance their natural flavors. Choosing the right cooking method ensures you reap the maximum health benefits.
Steam and Sauté
Steaming green beans retains most of their vitamins and minerals, especially vitamin C and folate. After steaming, sauté them briefly in a small amount of olive oil with garlic for added flavor without excess calories.
Stir-Fry
Stir-frying green beans with a variety of vegetables preserves their crunch and nutrient content. Using a high-heat method ensures vitamins remain intact while adding a savory touch with soy sauce or herbs.
Roast
Roasting green beans intensifies their natural sweetness and provides a crispy texture. Spread them evenly on a baking sheet, drizzle with olive oil, and season with salt and pepper before roasting at 400°F for 20 minutes.
Bake
Baking green beans in casseroles or as a side dish allows for a blend of flavors and textures. Incorporate them with other vegetables and a light seasoning to create a nutritious and satisfying meal component.
Boil
Boiling green beans is a quick method that preserves essential nutrients when done correctly. Cook them in lightly salted water for 4-5 minutes until tender-crisp, then immediately transfer to ice water to maintain their bright green color and nutritional integrity.
Conclusion
Green beans are a versatile and nutritious addition to any diet. Their impressive range of vitamins and minerals supports overall health, from heart and bone strength to immune function and weight management.
Incorporating green beans into meals is easy and offers numerous benefits without adding excessive calories. Whether steamed roasted or stir-fried green beans can enhance the flavor and nutritional value of your dishes.
Embracing green beans as a regular part of your diet contributes to long-term wellness and a balanced lifestyle. Make green beans a staple in your kitchen and enjoy the many health advantages they bring.
Andrea Silvey is a dedicated healthcare professional committed to creating and performing programs that enhance the lives of her clients one heart at a time. With a personalized approach, Andrea focuses on holistic health and well-being, ensuring each client receives tailored care and support.
Her innovative programs address physical, emotional, and mental health, fostering a nurturing environment where clients can thrive and achieve their health goals.