Green Beans (green Beans) - Composition, Benefits And Contraindications

Green beans, also called beans or green beans, are a staple in many kitchens. Served as a side dish to main dishes, holiday dinners and family events. Whether vegetables are blanched, sauteed or canned, they should be present in everyone's diet because of the many beneficial properties it offers.

It is well known that beans should not be consumed too often because they are a heavy food for the kidneys. But green beans are an exception. It is easily absorbed by the body and can be included in any diet. It is low in calories and contains the right carbohydrates and a lot of cellulose. In one cup of raw product there are only 31 calories, almost no fat and only 3.6 grams of sugar. This makes vegetables great to add to a weight loss diet.

Nutritional value

In a cup of raw green beans there are:

• 2 grams of protein
• Vitamin C - 12.2 milligrams (25% of the daily recommended requirement *)
• Folic acid - 33 micrograms (10% *)
• Vitamin A - 690 IU (15% *)
• Vitamin K - 43 micrograms
• Thiamine - 0.1 milligrams
• Niacin - 0.7 milligrams
• Vitamin B6 - 0.14 milligrams
• Vitamin E - 0.41 milligrams
• Calcium - 37 milligrams
• Iron - 1.03 milligrams
• Magnesium - 25 milligrams
• Phosphorus - 38 milligrams
• Potassium - 211 milligrams
• Zinc - 0.24 milligrams

Health benefits of green beans

The benefits of green beans consist in the saturation of vitamins A, C, E, B vitamins and dietary fiber. In addition, this vegetable boasts a high content of minerals (magnesium, calcium, chromium, iron - all in large quantities). Magnesium is completely absorbed because vitamin B6 comes to the rescue. Iron is also well absorbed in combination with vitamin C. The large amount of cellulose helps rid the body of toxins and toxins.

Many studies suggest that including more plant foods, such as green beans, in the diet reduces the risk of obesity, diabetes, heart disease and overall mortality.

Vegetables improve the functions of the liver and kidneys, normalize the secretion of gastric juice. For men, it is an excellent prophylactic against prostate adenoma.

Due to its composition, vegetables are indispensable for pregnant women. Reduces the feeling of anxiety, nervousness, lifts the mood. It is useful for anemia, and for diabetics, not only is it recommended to consume more often, but also to prepare soup from its broth. The product is low in calories, so it is suitable for those who are struggling with excess weight or just taking care of their figure.

Green beans do not contain cholesterol. Although the body needs moderate amounts of cholesterol to support cell growth, high cholesterol levels can lead to fatty deposits in the arteries, reducing blood flow to the heart and brain and the subsequent development of a heart attack or stroke.

One cup of raw green beans contains 2.7 grams of fiber. Cooked has 4 grams of fiber, some of them soluble, having the ability to lower LDL (bad) and total cholesterol. Consumption of vegetables keeps the heart healthy by lowering blood pressure and reducing inflammation.

Green beans are low in sodium, with only 6.6 milligrams in one cup. Too much sodium in the diet can raise blood pressure, which is associated with an increased risk of heart disease and stroke. Canned beans contain about 461 milligrams of sodium, so it is good to rinse before eating or choose one without added salt.

FODMAP are indigestible carbohydrates that are metabolized by bacteria in the human gut, leading to gas, abdominal pain, diarrhea and constipation. Eating foods high in FODMAP can worsen conditions such as irritable bowel syndrome and acid reflux.

Eating low-FODMAP foods can significantly alleviate stomach problems. In addition, green beans can be eaten by people who have chronic digestive problems.

The human body needs protein to maintain healthy bones, hair, organs and muscles, as well as a healthy immune system. Vegetable proteins are not complete, which means that they lack at least one of the essential amino acids that the body needs. Proteins from plant foods are useful, they can be combined with other products, a source of essential amino acids to supply the body with complete proteins.

Green beans contain many essential vitamins, including folate (vitamin B9). This vitamin prevents neural tube defects and other birth defects in babies. Raw green beans are a good source of vitamin C - an antioxidant that helps boost the immune system, produce collagen and protect the skin from oxidative stress. Vegetables are a good source of vitamin A - a group of compounds known as retinoids, important for immune health, reproduction and vision.

Beans are a good source of minerals, especially manganese. This essential mineral supports metabolism, has antioxidant properties, maintains bone health and promotes wound healing.

How to choose and prepare green beans?

Fresh green beans are the healthiest option, they are bright green, without black spots and defects, and not very thin. When cooked, it can reduce the content of some nutrients, such as vitamin C, so it should be prepared in a small amount of water and as soon as possible.

Contraindications to green beans

People taking blood-thinning drugs should not eat large amounts of foods containing vitamin K, such as green beans, due to the role of the vitamin in blood clotting.

Lectins are a type of protein that binds carbohydrates. It is present in green beans and beans and can cause digestive problems. Lectin levels are reduced during cooking, which to some extent prevents the development of digestive problems.

Green beans contain phytic acid, which can bind to some minerals and prevent their absorption by the body. People who are deficient in minerals should consult a doctor before adding larger amounts of green beans to their diet.

Green beans can also cause allergic reactions, including rash and itching in some people. Vegetables contain oxalic acid - a naturally occurring substance found in some vegetables. In some people, they may crystallize as oxalate stones in the urinary tract. Therefore, for people with such a problem it is recommended not to eat vegetables belonging to the family Cruciferous and legumes. Adequate water intake should be taken to maintain normal urine output and reduce the risk of stone formation.