Green Bean Nutrition Facts: Macronutrients
Green beans are low in calories but packed with important macronutrients like carbohydrates, protein, and fiber. Let’s take a deeper look at the macronutrient profile of green beans.
Carbohydrates
A one-cup serving of green beans contains about 5 grams of carbohydrates. The majority of these carbohydrates come from fiber, with green beans containing approximately 2 grams of fiber per serving.
Fiber plays a crucial role in keeping our digestive systems running smoothly and feeling full. The fiber in green beans helps regulate digestion and maintain healthy bowel function.
Protein
Despite being a vegetable, green beans do contain a small amount of protein. A cup of green beans provides about 1 gram of protein.
While this may not seem like much, plant-based proteins from foods like green beans can add up throughout the day and help support overall health when consumed as part of a balanced diet.
Fat
With barely a trace of fat, green beans are an excellent low-fat food option. Just one cup of raw green beans contains only 0.5 grams of fat.
Choosing low-fat snacks and side dishes like green beans can help support heart health and weight management goals.
Green Bean Nutrition Facts: Micronutrients
Green beans are more than just a low-calorie vegetable – they provide an array of important vitamins and minerals.
Vitamin C
One cup of cooked green beans contains around 12.7 mg of vitamin C. This accounts for over 20% of the Daily Value.
Vitamin C is a powerful antioxidant that supports immune function and collagen production. It also aids iron absorption from plant-based foods.
Vitamin K
The same one-cup serving provides 31.2 mcg of vitamin K—nearly 40% of the DV. Vitamin K is essential for blood clotting and also supports bone health. It may protect against bone fractures and osteoporosis development.
Potassium
With 350 mg per cup, green beans are an excellent dietary source of potassium. This important mineral counteracts the negative effects of sodium and supports nerve signaling and heart health. Potassium also helps regulate blood pressure levels.
Manganese
Green beans are packed with manganese as well, providing over 20% of the DV in each cup. Manganese is crucial for metabolism, bone formation, wound healing and cholesterol regulation. It acts as a cofactor for enzymes involved in antioxidant defenses.
Overall, green beans offer a nutrient-dense package, helping to meet daily requirements for several key vitamins and minerals that protect cells from damage and support overall wellness. Their nutrient profile shows they are much more than a low-cal vegetable.
Green Bean Health Benefits
In addition to their nutritional value, green beans may offer several health advantages due to their high levels of vitamins, minerals, and plant compounds.
Cancer Prevention: Green beans contain antioxidants and other phytonutrients like kaempferol that can neutralize free radicals and reduce oxidative stress in the body.
This may help prevent cell damage linked to cancer. Studies show compounds in green beans may protect against cancers of the breast, ovaries, prostate, and more.
Heart Health: Their fiber, vitamin K, folate, and potassium content all benefit heart health. Fiber aids cholesterol elimination, while potassium eases blood pressure. Vitamin K improves vascular function. All these properties work together to lower heart disease risk.
Digestive Health: The fiber in green beans promotes regularity and supports a healthy digestive tract. Insoluble fiber adds bulk to stool and facilitates smooth bowel movements, preventing constipation. Healthy digestion has myriad benefits for overall wellness.
Bone Strength: Green beans supply bone-healthy nutrients like vitamins K and C, plus manganese and copper that assist bone mineralization and strength. Their regular consumption may protect against osteoporosis and fractures later in life.
Eye Health: Lutein and zeaxanthin, two powerful plant pigments in green beans, filter harmful blue-light and UV rays to prevent macular degeneration and cataracts as we age. Vitamin A also supports vision maintenance.
Brain Function: Nutrients like vitamin K, folate, fiber, and antioxidants may preserve cognitive abilities by preventing oxidative stress and blocking inflammation linked to dementia. Fiber also stabilizes blood sugar levels for mental clarity.
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Tips for Choosing and Preparing Green Beans
Here are some tips for selecting, storing, and cooking green beans to ensure you’re getting the most nutritional bang for your buck:
Selection: Look for bright green pods without wrinkles or brown spots. Avoid beans that are overly pale or yellow Thinner beans will be more tender.
Storage: Place unwashed beans in an unsealed plastic bag in the fridge’s crisper drawer, where they’ll stay fresh for 5-7 days.
Steaming: A quick and easy cooking method. Steam over boiling water for 3-5 minutes until just tender-crisp.
Sautéing: Sauté sliced or whole beans in a small amount of olive oil over medium-high heat for 5-7 minutes until slightly browned.
Roasting: Toss whole or halved beans with olive oil, salt, and pepper on a baking sheet. Roast at 400°F for 15-20 minutes, stirring occasionally, until tender.
Recipes: Green beans are tasty when simply seasoned or incorporated into salads, pastas, stir fries, casseroles, and more. Experiment with herbs like dill or mint.
Preparation Tip: For easier eating, trim or snap off the ends of beans before cooking. Leave beans whole for a hearty texture or slice lengthwise for a more delicate serve.
With simple preparation techniques, green beans make the perfect versatile side or addition to any meal plan.
Frequently Asked Questions
Are green beans high or low in calories?
Green beans are low in calories, containing only 25 calories per cooked cup. This makes them a great vegetable side or snack for weight management.
Are green beans gluten-free?
Yes, green beans are naturally gluten-free since they do not contain any wheat, barley, or rye.
What parts of the green bean are most nutritious?
Both the pod and green strings contain valuable nutrients. However, the pod has higher concentrations of vitamins K and C, fiber, and minerals like manganese compared to just the string. Eat both for the most nutritional benefits.
When is the best time of year to buy green beans?
Peak season for green beans is summer through early fall, when they are at their crispest, freshest, and most flavorful. Local farmer markets during these months will offer the best-quality beans at reasonable prices.
Conlusion
With their impressive nutrient profile and wide range of potential health advantages, green beans definitely deserve a spot on more plates.
I hope this article provided helpful insight into the essential green bean nutrition facts and inspiration to incorporate them regularly into a healthy lifestyle.
