Green beans are much more than a simple side dish. Characterized by their elongated appearance and crisp texture, green beans are among the oldest cultivated crops in the world.1 These versatile edible-podded legumes have become a staple food in many cultural cuisines. Whether you enjoy them stewed, stir-fried, roasted or baked into a holiday casserole, they make the perfect addition to any meal.
Beyond their culinary versatility, green beans are packed with nutrients that offer many health benefits. They are filled with fiber, vitamins, minerals and plant compounds that make them ideal for regular consumption. Keep reading to learn more about how regularly consuming green beans can affect your overall health and well-being.
Health Benefits of Green Beans
May Promote Strong Bones
Green beans deliver an impressive amount of bone-strengthening vitamin K, making them a delicious way to support your skeletal health. More specifically, vitamin K aids in activating osteocalcin, a protein that plays a role in bone mineralization. As such, vitamin K has been found to reduce bone fractures significantly.2 Therefore, consuming green beans can help keep your bones strong and resilient.
May Enhance Your Immune Function
When it comes to supporting your immune system, one of the first nutrients that typically comes to mind is vitamin C. Whether you’re dealing with a runny nose, congestion, cough or sore throat, research has revealed that vitamin C can help dial down the intensity and shorten the duration of common cold symptoms.3
While citrus fruits are renowned for their vitamin C content, it may come as a surprise that green beans are also a source of this immune-enhancing nutrient. A 1-cup serving of green beans provides 16% to 18% of of vitamin C's recommended dietary allowances.45 So, the next time you’re feeling under the weather, consider boosting your intake of this essential nutrient with a serving of green beans.
May Support Your Gut Health
If improving or maintaining your gut health is one of your top priorities, green beans are a gut-friendly legume to keep stocked in your fridge. These long legumes are rich in dietary fiber, a nutrient that promotes bowel regularity and feeds the beneficial bacteria in your gut.6
Green beans are also considered low in FODMAPs (fermentable oligo-, di- and monosaccharides and polyols), which are carbohydrates that can lead to abdominal discomfort, gas and bloating in those with irritable bowel syndrome. Therefore, green beans are a great option for those following a low-FODMAP diet.
May Improve Your Heart Health
The nutrients in green beans may also benefit your heart health. Most notably, green beans contain fiber, folate and magnesium, which have been linked to the prevention of harmful plaque buildup on the inner walls of arteries.7
Additionally, green beans are filled with powerful plant compounds called flavonoids. These compounds are known for their anti-inflammatory and anti-platelet properties, which protect blood vessel walls and aid in preventing blood clot formation.7 Therefore, a daily serving of green beans may help reduce cardiovascular disease risk.
May Promote Positive Pregnancy Outcomes
Green beans also offer key nutrients that are essential for a healthy pregnancy. For example, green beans are a valuable source of folate, which is required for proper fetal brain and spinal cord development. Therefore, consuming folate-rich foods like green beans helps to reduce the risk of major congenital disorders, including anencephaly and spina bifida.8
Green beans also provide a small boost of iron, which is critical for supplying oxygenated blood to the unborn baby. The caveat is that the iron in green beans is non-heme iron, which requires vitamin C for proper absorption. Fortunately, green beans are a good source of vitamin C. Therefore, green beans can be a nutrient-dense addition to a well-balanced prenatal diet.
May Aid in Blood Sugar Regulation
For those looking to manage their blood sugar levels, green beans are an excellent dietary choice due to their high fiber content. Green beans contain a type of fiber called soluble fiber, which forms a gel-like substance in the gut that slows the absorption of glucose (sugar) into the bloodstream. As a result, soluble fiber helps to prevent blood sugar spikes. Therefore, those with diabetes may benefit from a blood-sugar-stabilizing diet incorporating regular green bean consumption.
Might Reduce Your Risk of Cancer
Green beans might also impart anti-cancer benefits. Research suggests that regularly incorporating green beans into your meals may reduce the risk of breast, colon and prostate cancer. Their anti-cancer effects may be due, in part, to the presence of chlorophyll, carotenoids, phenolic acids, fiber, phytic acid and saponins.9 These compounds in green beans work together to help combat cell-damaging oxidative stress and inflammation, both of which are linked to an increased risk of cancer.
Nutrition Facts
The nutrient profile of green beans varies depending on the variety, growing conditions and preparation methods. In general, green beans are a great source of vitamin K, vitamin C, folate and fiber. They also contain small amounts of minerals, including iron, magnesium and potassium. One cup (125 grams) of cooked green beans boasts:4
- Calories: 44
- Total Carbohydrates: 10 g
- Dietary Fiber: 4 g
- Total Sugars: 5 g*
- Protein: 2 g
- Total Fat: 0 g
- Vitamin K: 60 mcg (50% Daily Value)
- Vitamin C: 12 mg (13% DV)
- Vitamin A: 40 mcg (4% DV)
- Folate: 41 mcg (10% DV)
- Iron: 1 mg (5% DV)
- Magnesium: 23 mg (5% DV)
- Potassium: 182 mg (4% DV)
*The sugars in green beans are naturally occurring ones.
Potential Side Effects and Precautions
While most people can enjoy green beans without adverse effects, it’s critical for individuals taking certain medications to be aware of potential drug-nutrient interactions. For example, those taking blood-thinning medications like warfarin (Coumadin) should be more cautious of their intake of vitamin K-rich foods like green beans. This is because vitamin K is involved in the blood clotting process, which can interfere with the effectiveness of anticoagulant medications.10 However, this does not mean people taking blood thinners must completely avoid green beans and other vitamin K-rich foods. Instead, those taking anticoagulants should focus on consuming the same amount of vitamin K daily to avoid medication effectiveness fluctuations.10
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