Green beans, properties and benefits

Green beans, properties and benefits


Properties and benefits

I green beans they do not contain cholesterol. One cup of raw green beans contains 2,7g of fiber. Cooked green beans contain 4,0 g of fiber, some of which are soluble. There soluble fiber it can help reduce LDL cholesterol levels or the so-called bad and total cholesterol. 


It can also support the heart health lowering blood pressure and reducing inflammation. The American Heart Association recommends eating no more than 1.500 milligrams (mg) of sodium per day for optimal heart health, and this type of vegetable is naturally low in sodium - one cup has only 6,6 mg.


Beware of canned green beans. One cup not drained well contains up to 461 mg of sodium. (Source: US Departement of Agriculture). For this reason it is always a good thing rinse the canned green beans well before serving.


Green beans are also low in foods FODMAP acronym that stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols” or Oligosaccharides, Disaccharides, Fermentable Monosaccharides and Polyols. These are undigested carbohydrates that are metabolized by bacteria in the gut leading to gas production, stomach pain, diarrhea and constipation. Eating foods rich in FODMAPs can worsen digestive conditions such asirritable bowel (IBS) and the acid reflux. Eating foods low in FODMAPs can bring significant relief to tummy problems.


Calories and nutritional values

100 g of boiled green beans provide about 35 calories (80,2% carbohydrates, 13,1% proteins, 6,7% fats).


Energy value (calories) 35 kcal
1,89 g protein
G carbohydrates 7,88
Sugars 1,55 g
0,28 g fat
saturated 0,062 g
monoinsaturi 0,012 g
polyunsaturated 0,145 gcholesterol 0 mg
Dietary fiber 3,2 g
Sodium 239 mg
Absent alcohol


Green beans allied to

Green beans are stimulants of diuresis thanks to the high potassium content and the very low presence of sodium, which favors the elimination of liquids, avoiding their accumulation in the tissues.


For women of childbearing age, consume more iron from plant sources such as spinach, beans, squash and green beans appears to promote fertility, according to Harvard Medical School, pairing iron-rich foods with vitamin C-rich foods such as tomatoes, peppers, or berries can improve iron absorption. 


Adequate intake of is also required during pregnancy folic acid, to protect the fetus from neural tube defects. A cup of green beans provides about 10% of the daily requirement of folic acid and 6% of iron. 


Curiosities about green beans

I fresh green beans they are the healthiest option. Always look for bright green beans with no black spots. Cooking green beans can cause a reduction in some nutrients such as vitamin C, as well as thawing of frozen green beans. Consequently, try not to defrost frozen green beans and cook them in a little water for the shortest time necessary. 


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