10 Benefits Of Green Beans, Nutrition Profile, & Side Effects

Green beans are loved by people all over the world and are used in many delicacies. Green beans’ benefits are backed by research, which says that they can cut down the risk of some cancers, boost your vision, help prevent some congenital disabilitiesⁱ  XAn abnormality or defect caused at or before birth. Examples include neural tube defects and limb deficiencies. , and lower the risk of heart disease. All this can be attributed to lutein and zeaxanthin, potent compounds found in them (1).

Green beans, or string beans, are rich in vital nutrients and vitamins K, C, and A. Vitamin K plays an important role in blood clotting and helps build bones. Vitamin A boosts vision, while vitamin C is a potent antioxidant – and both vitamins contribute to the growth and development of all body tissues.

In this article, you will learn more about green beans’ nutrition facts, how they benefit you, and how you can add them to your diet. Scroll down to know more!

Know Your Ingredient: Green Bean

What Is It?
A long, crunchy, vine-grown vegetable that tastes earthy and slightly bitter.

What Are Its Benefits?
It reduces inflammation, boosts immunity, regulates blood sugar levels, and improves vision.

Who Can Consume It?
Anyone can consume this except people with irritable bowel syndrome.

How Often?
You can eat two servings of this vegetable daily.

Caution
Avoid eating uncooked green beans as they can cause nausea, diarrhea, or vomiting.

What Are The Health Benefits Of Green Beans?

What are green beans good for in your body? The fiber content of the beans helps prevent various forms of cancer, heart disease, and diabetes. The fiber also promotes digestive health, the calcium in the beans promotes bone health, while lutein and zeaxanthin boost vision. Let’s look in detail about the various ways green beans benefit your health.

1. May Help Combat Cancer

Intake of beans, in general, has been linked to a lower risk of breast cancer. This could be attributed to the high fiber content of the beans (2).

High intake of green beans can also cut the risk of colorectal cancer. These beans are rich in various bioactive compounds that offer protection against cancer. The non-digestible carbs in green beans are fermented by the gut bacteria, leading to anti-inflammatory actions (3).

These beans also have a low glycemic index, which has also been associated with low cancer risk. Green beans contain saponins, gamma-tocopherol, and phytosterols, which are all compounds with anti-carcinogenicⁱ  XAny substance or agent that prevents the development of cancer cells in the body, such as antioxidants. properties (3).

Green beans are abundant in chlorophyll, which also has a role to play in cancer prevention. Chlorophyll binds with certain compounds that may cause cancer, thereby hindering their absorption in the gastrointestinal tract. This can potentially prevent cancer (4).

2. May Promote Heart Health

Intake of legumes (which greens are a part of) has been linked to a reduced risk of coronary heart disease. This can be attributed to the fiber and folate in beans (5).

They also contain vitamin B12, which, in combination, helps reduce plasma homocysteine levels. Homocysteine is a particular amino acid occurring in the body, the elevated levels of which have been linked to heart disease (5).

The magnesium in green beans may also have a role to play in preserving heart health (6).

The fiber in green beans (and other vegetables included) can help lower cholesterol and blood pressure and even promote blood vessel function. This may invariably promote heart health (7).

3. May Help Control Diabetes

Studies show that green beans can induce beneficial metabolic effects in individuals with diabetes (8).

Although vegetables, in general, are healthy, those containing more starch may not be advisable for people with diabetes. Green beans are nonstarchy (they contain less starch). These contain fewer carbs and are an ideal addition to a diabetes diet (9).

Having a cup of beans a day, along with a low-glycemic diet, may help lower blood sugar levels and even cut heart disease risk in people with diabetes (10).

4. May Promote Gastrointestinal Health

The fiber in the beans plays a major role here. Inadequate fiber intake has often been linked to constipation. Fiber also boosts the overall gastrointestinal function (11).

Beans, in general, contain both soluble and insoluble fiber, with the insoluble type being the most prominent (75%). This type of fiber moves fast through your digestive system. This not only promotes a healthy digestive tract but also helps prevent most forms of digestive cancer (12).

Consuming green beans could also help treat the symptoms of irritable bowel syndromeⁱ  XA common intestinal disorder that affects the stomach and digestive system. Symptoms include pain, constipation and flatulence. . This can be attributed to the fiber content in the beans (13).

5. May Strengthen Bones

Beans, in general, are a good source of calcium. Calcium can cut osteoporosisⁱ  XA condition in which new bone tissues fail to form as required and replace old ones, causing brittle bones that are prone to fracture. risk (14).

Green beans are also rich in vitamin K, which is another nutrient essential for strong bones (15).

The only possible downside of beans in this regard is their phytate content. Phytates are substances in beans that may hinder the absorption of certain nutrients, including calcium. In other words, phytates are anti-nutrients.

However, you can reduce the phytate content in the beans by soaking them in water for a few hours before cooking them in fresh water (16).

6. May Help Maintain Ideal Weight

Are green beans healthy to eat during a weight loss plan? Green beans’ calorie content is very low. A cup of steamed green beans contains just about 44 calories (17). They could be a smart way to amp up your meal.

Though green beans haven’t been directly associated with weight loss, their low calorie count may help in this regard.

7. May Promote Immunity

Green beans contain carotenoids and are an excellent source of vitamin A. A cup of green beans offers close to 20% of the daily value for vitamin A. The nutrient fights inflammation and boosts your immune system (18).

8. May Improve Vision

Are green beans good for you if you are dealing with poor vision problems? Yes, Green beans are a rich source of lutein and zeaxanthin, two important antioxidants that promote vision health. Studies show how these nutrients can prevent age-related macular degeneration (AMD) and cataracts (19).

A higher intake of lutein and zeaxanthin can also help prevent AMD in people who could be genetically predisposed to the disease (20).

These effects could be attributed to the lutein and zeaxanthin in green beans, which may help increase the macular pigmentⁱ  XA term used to collectively refer to three compounds found at the central retina (macula) which are important for proper visual function. optical density (21).

9. May Help Treat Depression

Intake of fruits and vegetables, in general, has been associated with a lowered risk of depression. Green beans are rich in vitamin C and B vitamins, which are known to promote mental health (22).

These effects were observed to be more pronounced with the intake of raw fruits and vegetables (22).

Beans, in general, are also rich in magnesium, zinc, and the amino acids glutamine and tyrosine. All of these were found to boost mental health by enhancing the production of neurotransmitters (23).

The protein in the beans can also boost your body’s amino acid profile, thereby having a positive effect on your brain function and mental health (23).

Green beans also contain chromium, another essential nutrient for treating depression and promoting brain health (24).

10. Could Be Beneficial During Pregnancy

Green beans are rich in folate, a nutrient that is crucial during pregnancy. Folate is responsible for the production of red blood cells in the human body. It also plays a role in developing the nervous system of the embryo. Adequate folate reduces the risk of neural tube defects in infants (25).

Trivia

The Guinness World Record for the largest serving of green bean casserole was set by Green Giant in New York, USA on 20 November, 2019. The casserole weighed 1009 pounds and was donated to City On Wheels to feed over 3000 people in need.

Beans, in general, are among the healthiest of foods. Green beans are chock full of important nutrients, and they make for a healthful addition to your meal. In the following section, we will discuss the nutritional profile of green beans in detail.

What Is The Nutritional Profile Of Green Beans?

Green beans are a low-calorie vegetable with a great nutritional value. A cup of raw green beans contains: 30 calories, 1.83g of protein, 0.22g of fat, 6.97g of carbs, 2.7g of dietary fiber, and 3.26g of sugar. It is a wonderful source of vitamins C, A, folate, and K, minerals like potassium, and beneficial antioxidants like beta-carotene.

Source: USDA, Beans, snap, green, raw

Looking at the nutritional profile, grabbing a pack of green beans from your nearest supermarket is an absolute no-brainer. But how do you select and store it the right way?

How To Choose And Store Green Beans

• Check the color. Look for beans that are bright green. A yellowish or brownish tint may mean they are spoiled. If you are buying canned beans, do check the expiry date.
• Check the surface. The skin of the pod must be tight and smooth. If the skin has creases or lumps, you may want to shove it aside.
• Ensure they snap. If the pod is firm, it must snap. Bend the pod and wait until you sense the snapping sound. This also means the beans are ripe.
• Check for the size. Pods that are too large or excessively thick are a big no. They may not have that fresh bean flavor. Go for those that are medium-sized.

You can store unwashed fresh green bean pods in a plastic bag in the refrigerator crisper. They will stay fresh for about seven days.

Freezing green beans also works. You must first steam them for 2 to 3 minutes. Remove the steamed beans from the heat and allow them to cool. Transfer them to freezer bags and store them in the freezer. Steamed frozen beans can last a long time if stored well.

Consuming green beans regularly is the way to enjoy their benefits. Including them in your diet is quite simple.

How To Include Green Beans In Diet

The simplest way is to eat green beans raw. You can just pop in the beans. Or you may also include the raw beans in your vegetable salad. Here are some more ideas:

• You can add the beans to hummus.
• Roast the beans along with olive oil and other spices. Roasted beans or even sautéed beans would make for a delectable curry or side dish beans.
• Boiled beans and stir-fried beans are also great as side dishes.
• You can add the beans to your sandwich filling or consume them as salad beans.

Quick Tip

You can also steam or blanch your beans and toss them with balsamic vinegar and grape tomatoes. Green beans will also make an excellent addition to your pasta or low-fat yogurt.

What Are The Side Effects Of Green Beans?

The major adverse effects of green beans could be attributed to the presence of lectins and phytates. These compounds, called anti-nutrients, are designed to protect the plant from infections. In the human body, these can inhibit the absorption of certain nutrients, including calcium, iron, zinc, and magnesium (26).

Another adverse effect is that they are high in some indigestible starches that may not be tolerated by people with gastric problems like bloating, gas, or those with symptoms of IBS (irritable bowl syndrome).

Soaking or boiling green beans before eating can deactivate most of these anti-nutrients (26).

Another concern is the vitamin K content in green beans. The nutrient forms blood clots and can interfere with blood-thinning medications, including Warfarin (27).

Infographic: 5 Reasons To Add Green Beans To Your Diet

Green beans are used in different dishes across the globe due to their crunchy texture and earthy taste. They are rich in zinc and vitamins K, C, and A, which may improve heart health and aid in weight loss. Check out the infographic below to learn why you should incorporate them into your diet.

Save

Illustration: StyleCraze Design Team

Save the high-quality PDF version on your device now.

Download Infographic

Frequently Asked Questions

Are green beans keto?

Green beans are very low in carbs – 100 grams of the beans contain just about 7 grams of carbs. Hence, the beans can be part of a keto diet.

Can green beans cause gas?

Some anecdotal evidence suggests that green beans may cause gas (which also states that pre-soaking the beans before cooking can prevent this). There is less research here, though.

Are French beans and green beans the same thing?

Yes, green beans have various names, like French beans, haricots verts, string beans, bush beans, pole beans, garden beans or snap beans. Runner beans and wax beans are slightly different but are equally nutritious.

What’s healthier peas or green beans?

Peas are rich in carbohydrates which may improve digestive and kidney health, gastrointestinal function, and help you gain weight (28). While green beans are rich in vitamins, especially vitamin A which promotes immunity and regulates cell growth (29).

What’s healthier broccoli or green beans?

This depends on the consumer’s preference as broccoli and green beans have a similar nutrition content. Both are rich in calcium, vitamin K, and protein.

Can you eat the ends of green beans?

Yes! Though many people snap off the ends before consuming beans, it is perfectly edible and acceptable to eat the end part.

What is the white stuff on my green beans?

The possible white stuff on the green beans can be fungus, a powdery mildew. It is advised to get rid of that part of the vegetable covered in fungus before consuming it as a whole.

Was this article helpful?

The following two tabs change content below.

• Reviewer
• Author
• Editor
• Fact-checker

Madhu SharmaRD

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh. She is former Senior Dietitian from PGIMER, Chandigarh, retired in 2012.   Madhu has been closely...more

Ravi Teja TadimallaSenior Editor

 

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

Arshiya SyedaSenior Editor

Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care. She holds a bachelor's degree in literature and psychology from Osmania University, Hyderabad, and a post-graduate diploma in psychological...more

Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy. She aims to use her knowledge of...more