Vegetables
Green beans are an inexpensive, versatile, easy-to-find source of healthy carbohydrates, protein, fibre, and micronutrients (you can even grow them yourself). Nutrition varies based on how they are prepared or processed, but in general, this legume is a healthy addition to your diet: It's a green vegetable with very little fat, cholesterol, sodium, or sugar.
If your favourite green bean recipe is the traditional casserole, try a healthier version. Or give steamed green beans another try: Don't overcook and season with fresh herbs and a squeeze of lemon juice.
Green Bean Nutrition Facts
The following nutrition information is provided by the USDA for 1 cup (100g) of raw green beans cut in pieces.
Calories: 31
Fat: 0.2g
Sodium: 6mg
Carbohydrates: 7g
Fibre: 2.7g
Sugars: 3.3g
Protein: 1.8g
Carbs
Green beans are a good source of complex carbohydrates. There are 4 grams of starch in a 1-cup serving of green beans. Starch provides the body with quick energy. In addition, you'll benefit from almost 3 grams of fibre when you consume a serving of green beans. Fibre helps to stabilise blood sugar, boost satiety, and improve digestive health.
Green beans have a glycemic index (GI) of about 32. As a reference, foods with a GI of 55 or below are considered low glycemic. The glycemic load of green beans is as low as 1. Glycemic load takes into account the serving size of a given food or beverage to estimate the effect of the food on your blood sugar. It is considered to be more helpful than just using glycemic index data for people who are choosing foods based on their effects on blood glucose.
Fat
There is almost no fat in green beans, which makes them a naturally fat-free food. Keep in mind, however, that the way you prepare green beans affects the fat content. Many people steam green beans and top with butter or sauté them in olive oil. Both cooking methods add fat to the food. Popular green bean casserole recipes can also contain from 6 to 12 grams of fat or more per serving.
Protein
Each one-cup serving of green beans (fresh, frozen, or canned) provides almost 2 grams of protein.
Vitamins and Minerals
Green beans provide the body with several key nutrients, such as vitamin K, a fat-soluble vitamin that helps with blood clotting functions. Green beans provide 16% of your total recommended daily intake of vitamin C and 5% of your daily intake of vitamin A.
Green beans are a good source of the B vitamins folate, riboflavin, and thiamin, as well as the minerals copper and magnesium.
Health Benefits
Green beans are a healthy addition to almost any eating plan because they are a low-calorie, low-fat source of energy. They are also nutrient-dense since they provide lots of beneficial vitamins, minerals, and antioxidants without many calories.
May Support Brain Function
The B vitamins found in green beans can help lower levels of a compound called homocysteine in the blood. High levels of homocysteine can impair cognitive function.
Repairs Cell Damage
The vitamin C (L-ascorbic acid) in green beans provides several benefits. The vitamin acts as an antioxidant to protect cells in your body from free radical damage. Vitamin C also boosts collagen production, improves immune function, and helps your body to absorb iron—an important mineral needed for a healthy body.
Keeps Bones Strong
Vitamin K is essential for blood clotting, and it also boosts bone health. A vitamin K deficiency may put you at greater risk for osteoporosis. You can meet more than 20% of your daily vitamin K needs with a serving of green beans.
Low in FODMAPs
Fermentable oligo-, di-, mono-saccharides and polyols (also known as FODMAPs) are a type of carbohydrate found in many foods. A diet low in FODMAPs can help with symptoms of irritable bowel syndrome (IBS) and Crohn's disease; green beans are permitted on this diet.
Allergies
Allergies to legumes are fairly rare and are most common with peas or lentils, rather than green beans. However, a few cases of green bean allergy have been reported in the medical literature, and at least one of the allergenic proteins in green beans has been identified.
Symptoms of a food allergy may include itching or swelling in the face, difficulty breathing, asthma, abdominal pain, nausea, or vomiting. If you suspect you have an allergy to green beans or another food, speak with your healthcare provider to get a proper diagnosis.
Adverse Effects
Because green beans contain vitamin K, which helps in blood clotting, people who take certain blood thinners need to be cautious about consuming too many, or too few, green beans. Your intake of dietary vitamin K needs to remain consistent when on blood-thinning medications. Talk with your doctor about your diet, especially your green vegetable consumption, if you are on a blood thinner.
Green beans and other legumes contain compounds called antinutrients. These plant compounds bind with vitamins and minerals in the body and may reduce your ability to absorb nutrients. However, most people don't consume antinutrient foods (like green beans) in large enough quantities for the compounds to cause harm. Additionally, rinsing or soaking green beans in water and heating them reduces the antinutrient effect.
Varieties
Green beans go by many different names, like string beans, French beans, or snap beans. They even come in colours other than green (like purple or yellow). In terms of taste, nutrition, and use in various recipes, all these beans are quite similar.
Canned green beans can be as healthy as raw beans, but check the label; many manufacturers add sodium. A 1-cup serving of canned beans may contain over 500 milligrams of sodium. You can, however, reduce the sodium you consume by rinsing the beans before you eat them.
Many people who enjoy green beans don't like the softer texture of the canned variety. Canned green beans are also less likely to have the bright green colour that fresh green beans are known for. Frozen versions, on the other hand, retain the colour and nutrients of fresh beans.
When They're Best
Green beans are a summer crop, but available fresh, frozen, or canned all year round. If you buy fresh green beans, look for bright green beans that have a crisp texture and few (or no) blemishes.
Storage and Food Safety
Store green beans in the refrigerator in a plastic bag or resealable container for up to a week. Do not wash or trim until you are ready to use them because cutting the beans can speed spoilage.
If you want to freeze green beans, cook them first. Steam or boil, then blot dry. Place in an airtight plastic bag. Stored properly, frozen green beans can last 3 to 6 months.
How to Prepare
The easiest way to prepare green beans is to boil or steam them. To do so, rinse the beans well and trim the ends. Toss in a pot of boiling, salted water or add to a steamer. Cook for about five minutes or until they turn bright green. Remove from heat and add lemon, olive oil, or salt to taste. You can also add green beans to a favourite recipe or toss into a salad, pasta, or stir fry.
