Are green beans healthy? Benefits of Green Beans

Green beans are one of the healthiest vegetable. They are full of so many nutrients including fibers, vitamins, minerals and low amount of carbohydrate. Green beans are members of Phaseolus vulgaris family and there are atleast 150 varieties of green beans. You can eat them in their raw form or can include them in your diet as snacks. They are beneficial in so many diseases such as diabetes, heart diseases, and eye diseases. If you want to know about health benefits of green beans, side effects of green beans and calorie content of green beans then continue reading this article.

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Health benefits of green beans

  1. Green bean reduces the risk of heart diseases due to the presence of flavonoids in high amount, which possess certain anti-inflammatory properties. They prevent clotting of blood in arteries and veins and reduce the risk of cardiovascular diseases, heart attacks and strokes.
  1. The consumption of green beans prevents a pre-cancerous polyp which commonly leads to colon cancer. Increasing the intake of green dietary beans can prevent cancerous adenoma recurrence and colorectal cancer.
  1. The high amount of dietary fiber in green bean affects digestive system positively. These fibers ease the digestive process and maintain healthy bowel movements, which ends up decreasing the stress on intestinal tract.
  1. Green beans also contain various immune boosting antioxidants. These antioxidants eliminate dangerous free radicals from our body. Green beans are also good source of flavonoids and carotenoids, which contains useful antioxidants like catechin and epicatechin.
  1. The presence of carotenoids in green beans prevents eye disease called macular degeneration. It not only improves our vision but also prevents from other eye diseases.
  1. Calcium is very important for maintaining bone health and it is one more reason for including green beans in our daily diet. Calcium will prevent bone deterioration and bone diseases like osteoporosis. Green beans also contain vitamin K, vitamin A and silicon which somehow decrease bone loss, maintains bone strength, and durability.
  1. Green beans are very beneficial in maintaining gastrointestinal health and prevent diseases such as constipation, ulcers, hemorrhoids and acid reflux because it is good source of dietary fiber. Dietary fibers help in maintaining the health of our digestive system.
  1. Green bean also contains folic acid, which plays a very important role in protecting fetus in womb, especially preventing neural tube defects.
  1. Green beans are low in calories, so if one consumes fresh green beans it will not add on any additional calories to our body. Green beans also contains low amount of unsaturated fats and cholesterol.

Side effects of green beans

  1. The presence of phytic acid in green beans can lead to nutrients deficiencies if consumed in excess amount. Phytic acid combines with calcium, zinc and other minerals does not allow them to be absorbed by the body completely. The amount of phytic acid reduces significantly in cooked and soaked beans.
  1. The presence of carbohydrate binding protein called lectin in green beans can cause proteins to bind up the intestinal system which can cause some digestive issues. But cooking the beans or soaking them in water for some will reduce the amount of lectin in beans.
  1. The consumption of larger amount of green beans’ husk can cause problems like vomiting, diarrhea and upset stomach.
  1. Avoid the use of green beans pods for some time before any surgery because bean pods can affect blood sugar levels and can interfere with blood sugar control during or after any surgery.

Nutritional content in green beans

100 grams of green bean contains 31 calories, no saturated fat and no cholesterol, 6 milligram of sodium, 209 milligram of potassium, and 7 gram of carbohydrate. Other nutrients presents in green beans are Vitamin A, Vitamin D, Calcium, and Vitamin B-12. From maintaining your blood sugar level to preventing heart diseases like stroke, they are proven beneficial for your health. So try including a bowl of beans in your regular diet.


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