Showing posts with label green beans facts. Show all posts
Showing posts with label green beans facts. Show all posts

Top 5 nutrition benefits of string beans

If you can call them string beans, snap beans or green beans, but no matter which name you prefer, they’re all the same fat-free, low-calorie vegetable. 

The little beans tucked inside their edible pod are a good source of cholesterol-lowering fiber, but they’re an even better source of several vitamins that contribute to healthy eyes and bones. Here are the top 5 nutrition benefits of string beans:

5. High  in  Fiber 


Fiber foods
Eating  foods  wealthy  in  fiber  improves  digestion,  notes  the  Mayo  Clinic.  The  clinic  says  beans  are a  primary  supply  of  dietary  fiber.  

In  each  one/   cup  of  string  beans  you  will  get 1.6  g  of  dietary fiber,  in  keeping  with  the  University  of  Illinois  Extension. 

String beans make a great addition to a calorie-controlled diet, because each cup contains just 31 calories, or 2 percent of the daily calorie intake in a 2,000-calorie diet. 

Each serving of string beans offers 7 grams of carbohydrates, including 2.7 grams of dietary fiber, as well as 2 grams of protein and less than half a gram of fat. 

The carbohydrates in beans provide energy while their fiber content promotes digestive health, and the beans' protein content maintains the health of your hair, muscles and skin.

4. Immune  Booster 


The  international  culinary  institute,  advises  that  eating  beans  as  a  result  of  they need  a  "significant  impact"  on  strengthening  your  immune  system.  this  can  be  due  partly  to  the legume's  high  anti-oxidant  content.  in  keeping  with  the  U.S.  

Department  of  Agriculture's  national nutrient  database,  string  beans  associate  with  ample  vitamin  C  and  numerous  B  vitamins. 
 As an antioxidant, vitamin C neutralizes free radicals before they can damage healthy cells. In addition to guarding cells, vitamin C also protects proteins, fats, carbohydrates and DNA from free radicals.

But you can thank vitamin C for more than antioxidant protection. Without an adequate supply of vitamin C, your body can’t make collagen. 

Lack of collagen translates into big problems for your body, because it’s the connective tissue used to support and strengthen your skin, bones, tendons and organs. 

One cup of boiled string beans contains about 13 percent of your recommended daily allowance of vitamin C.

3. More Proteins 


high proteine foods
Your  body  uses  protein  to  strengthen,  repair  and  build  tissue.  The  Harvard  faculty  of  Public  Health recommends  every  kind  of  beans  as  wealthy  sources  of  lean  protein.  

A  cup  of  string  beans  offers up  approximately  a  gram  of  protein.  in  keeping  with  the  U.S.  Department  of  Agriculture.  Even though they don’t show it, string beans contain the same pigments that give vegetables their red, yellow and orange colors. 

These pigments, called carotenoids, all function as antioxidants, but some also fill other roles. String beans contain three carotenoids: beta-carotene, lutein and zeaxanthin. 

Beta-carotene is converted into retinol, which is the form of vitamin A essential for normal night vision. Lutein and zeaxanthin absorb blue light, which protects your eyes from damage caused by this high-intensity light. 

Carotenoids are included in the recommended dietary allowance for vitamin A. You’ll get 29 percent of your daily allowance from 1 cup of boiled string beans.

2. Low  Calories 


A  cup  of  string  beans  has  simply  fifteen  calories,  reports  the  University  of  Illinois  Extension.  This makes  beans  a  low-calorie  food.  The  fiber  can  even  keep  you  feeling  full,  thereby  serving  to  you keep  on  a  diet. 
Each serving of string beans offers 7 grams of carbohydrates, including 2.7 grams of dietary fiber, as well as 2 grams of protein and less than half a gram of fat. 

The carbohydrates in beans provide energy while their fiber content promotes digestive health, and the beans' protein content maintains the health of your hair, muscles and skin.

1. High  in  Calcium 


If  you  avoid  dairy,  you'll  get  calcium  in  string  beans.  Your  body  desires  calcium  to  stay  bones robust  and  teeth  durable.

A   cup  of  string  beans  yields  thirty  one.5  mg  of  this  vital  mineral,  in keeping  with  the  University  of  Illinois  Extension.

But without vitamin K, you could consume plenty of calcium and still have weak bones. Luckily string beans also contains a lot of K vitamins.

Your body needs vitamin K to produce the proteins that help your bones take in calcium. 

It also regulates bone metabolism, which prevents the loss of minerals. These combined roles make vitamin K essential for maintaining bone density. 

Some vitamin K is made by bacteria in your gut, but not enough to meet your needs. Women should consume 90 micrograms of vitamin K daily, while men need 120 micrograms. One cup of boiled string beans contains 20 micrograms of vitamin K.
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Nutrition facts of canned green beans

canned green beans

First, you should know that canned green beans without added salt contains as many calories, dietary fiber and iron, as fresh green beans.

However, the nutrient ratios of canned green beans can vary depending on the type and quantity of vegetables, as well as other factors that may interfere with the modification of their nutrients. Remember that depending on the preparation of canned green beans, their properties and nutritional characteristics can vary.

You can use this information to know the contribution in your diet of this or other foods. This information can help you eat better by picking recipes with healthy and nutritious preserved green beans, however, information on this and other foods has been obtained from various sources and may not be completely accurate so you should consult your doctor or a nutritionist before starting any regimen or making drastic changes in your diet.

Among the foods of the category of the vegetables and vegetables that we have available between the foods in our store or habitual supermarket, is conserved green beans.

Proprieties of canned green beans

This food belongs to the group of canned vegetables.

Below you can see information about the nutritional characteristics, properties and benefits that canned green beans in your body, as well as the amount of each of its main nutrients.
Canned green beans are among the low calorie foods as 100 g. of this stock contain only 15.10 kcal.

Among the nutritional properties of canned green beans, it is worth noting that it has the following nutrients: 1.30 mg. of iron, 1.19 g. of proteins, 34 mg. of calcium, 1.50 g. of fiber, 143 mg. of potassium, 1.40 mg. of iodine, 0.20 mg. of zinc, 1.63 g. of carbohydrate, 20 mg. of magnesium, 249 mg. of sodium, 33.30 ug. of vitamin A, 0.07 mg. of vitamin B1, 0.04 mg. of vitamin B2, 0.55 mg. of vitamin B3.

For its low calories, easting canned green beans is advisable to keep you in line. If you plan on a weight-loss diet, you can include canned green beans. Remember that before starting a diet, you should consult with a nutritionist or your doctor first. 
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Are green beans good for weight loss?

Are green beans good for weight loss?

Green beans can actually help you lose weight. It sounds crazy, but it’s true: green beans have a number of features that can really and truly affect your waistline.
The best part? They’re super inexpensive, so you can load up without breaking the bank (like most health foods do!)
The green bean is a versatile vegetable that is both low in fat and high in dietary fiber. If you're trying to lose weight, adding green beans to your diet may provide essential nutrients without adding excess calories. 

Fortunately, green beans can be eaten raw, as well as used in healthy dishes like soups and side dishes. Understanding how to incorporate green beans into your weight loss plan can help you enjoy this low-calorie, low-fat vegetable.

Green beans diet plan

Let's start with a healthy breakfast that includes freshly blanched green beans, an egg white omelette or a low-fat quiche. Eating a protein and fiber-rich breakfast that includes green beans can help you feel fuller for longer so that you eat less. 

In addition, you're less likely to turn to convenience foods as snacks, because by eating breakfast, you're not ravenous by mid-morning.
Prepare single portion servings of your favorite low-fat dressing or dip in reusable storage containers and refrigerate. Wash single handfuls of green beans and don't forget to remove the stems. 

Place each serving of beans in a plastic sandwich bag or container and store in the fridge. Bring with you a container or two of both the dressing or dip and the beans with you for a healthy snack at work or school. 

This will be a low-fat, high-fiber way to feed your hunger without adding significant amounts of calories to your diet.
Add chopped or halved green beans to salads or entrees to add texture and flavor and reduce the number of calories in the meal. 

A 3/4 cup of fresh green beans contains only 20 calories! Using green beans to stretch foods like potato dishes and salads can significantly reduce the number of calories you eat while still feeling like you've eaten full portions (That's the secret!).
Snack on fresh green beans after dinner, in lieu of dessert. For a sweet touch, dip the beans in a low-fat honey mustard dressing or dip. 
Eating green beans instead of a high fat, high calorie dessert is a good way to increase your fiber intake and keep you feeling satisfied. 
In addition, a serving or two of green beans with dressing or dip is significantly lower in calories than most desserts. For an added gourmet touch, sprinkle a tablespoon of ground almonds over the green beans.
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Health benefits of green beans

green beans
Health benefits of green beans recommend this food in a balanced diet, maintaining proper body weight properly.

- Providing large amounts of antioxidants.  

Besides conventional antioxidants such as vitamin C and beta carotene, green beans provides a significant dose of manganese mineral antioxidant with a cellular protective role. Green beans also contains other precious phytonutrients, and many types of carotenoids (lutein, vioxalatina and neoxantina) and flavonoids (quercetin, kaemferolul, catechins, and procyanidins epicatechinele) with a powerful antioxidant in the body. Best concentrated on from an examination point of view is the cancer prevention agent substance of green beans. Notwithstanding ordinary cell reinforcement supplements like vitamin C and beta-carotene, green beans contain vital measures of the cancer prevention agent mineral manganese. Be that as it
basket of green beans
may, the zone of phytonutrients is the place green beans truly radiate through in their cell reinforcement esteem. Green beans contain a wide assortment of carotenoids (counting beta-carotene, lutein, violaxanthin, and neoxanthin) and flavonoids (counting quercetin, catechins, kaemferol, procyanidins, and epicatechins) that have all been appeared to have wellbeing strong cancer prevention agent properties. What's more, the general cell reinforcement limit of green beans has been measured in a few exploration ponders, and in one study, green beans have been appeared to have more prominent general cancer prevention agent limit than comparative sustenances in the pea and bean families, for instance, snow peas or winged beans.

- Protection of the cardiovascular system.  

Antioxidants contained plenty of green beans and have positive effects on cardiovascular health. Studies have shown that this vegetable regulates cholesterol in the body, but it is important to eat and pod, not just young bean seeds inside, to collect these important benefits. Omega-3 essential fats beans and they bring their contribution in maintaining circulatory health and heart default. While the majority of the cardio research on green beans includes creature
healthy green beans salad
contemplates on rats and pleasant, change in levels of blood fats and better assurance of these fats from oxygen harm has been appeared to come about because of green bean admission. Strikingly, the green bean pod (the primary bit of the green beans that gives the covering to the beans inside) gives off an impression of being more firmly identified with these cardio benefits than the youthful, juvenile beans that are found inside. While not archived in the wellbeing exploration to date, we trust that the omega-3 unsaturated fat of substance of green beans can likewise make an essential commitment to their cardiovascular advantages. A great many people don't perceive green beans as a wellspring of omega-3 fats! While there is a generally little measure of the omega-3 unsaturated fat alpha-linolenic acid (ALA) in green beans, this sum can at present be vital and is very extensive in contrast with the measure of calories in green beans. You get 1 milligram of ALA for each 4 calories of green beans that you eat. For each 4 calories of walnuts that you eat, you get 1.4 milligrams of ALA. So you can see that green beans—while not as packed in ALA as walnuts—are in any case an underrated wellspring of this heart-defensive supplement.
green beans plate

- Health protection through anti-inflammatory effect.  

Carotenoids and flavonoids contained by the green beans have anti-inflammatory properties, inhibiting the action of enzymes which cause inflammation in the body. Since type 2 diabetes is manifested by chronic inflammation, green beans can be considered a food that prevents this highly prevalent disease. These force pressed vegetables have been appeared to oversee and control diabetes manifestations in numerous patients. Certain studies have demonstrated a complete hypoglycemic impact on patients with diabetes. Diabetes is a condition that requires steady support of glucose levels at a typical level so the body can perform fundamental undertakings. Common controllers of diabetes are uncommon, and the association of beans and comparative plants to the control or early aversion of diabetes is extraordinary news for some individuals.
green beans and other fasolakia ingredients

- Facilitating digestion.  

Important dietary fiber content helps maintain digestive health and maintain a feeling of fullness, which tend to eliminate overeating. Green beans are stuffed with fiber, which is an enormously helpful compound in our bodies. By keeping enough fiber in our weight control plans, we can facilitate certain digestive issues like blockage, hemorrhoids, ulcers, and heartburn sickness. These conditions range from gentle aggravations to possibly life debilitating, and the measure of fiber we expend is a key component in their counteractive action. In an ordinary serving of green beans, which is 110 grams, you can increase 15% of the every day suggested measure of fiber. They are one of the best vegetables to keep your stomach working legitimately.

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Green beans nutrition facts

green beans
The nutrition facts of green beans, regardless of cultivated species show to everybody why this vegetable is indispenable to human health. Green beans are a vegetable with a low content of calories but rich in nutrients essential for health, protein, dietary fiber, calcium and iron.

Green Beans are also an excellent way to obtain vitamin A and anti oxidants, including lutein, zeaxanthin, and beta carotenes, which counteract dangerous free radicals. Antioxidants contained by green beans have positive effects on cardiovascular health. Studies have demonstrated that this vegetable regulates cholesterol in the body, but it is important to consume the pod too, not just young beans inside for collecting these important benefits. Omega-3 essential fats from green beans bring their contribution too, in maintaining healthy circulation and heart default.

Green beans include calcium, magnesium, potassium, manganese, and iron, that are vital for human body metabolism. Additionally they include kaempferol  and quercetin , that are bioflavonoids which might be essential, although perhaps not quite frequent in vegetables.

In one study it was compared the ratio of consumption of beans and the number of cases of cancer recorded in 15 countries, and analysis of the results showed that a high intake of beans is associated with a smaller number of cases of colon cancer, breast and prostate cancer.

Just one cup of fresh green beans contains 200 milligrams of potassium, beta carotene and vitamin A. Beta carotene reduce the risk of developing certain types of cancer, and vitamin A maintains accurate vision and stimulates bone growth. Since type 2 diabetes is manifested by chronic inflammation, green beans can be considered a food that prevents this highly prevalent disease. Canned green beans with no added salt contains as many calories, dietary fiber and iron, and fresh green beans.

Green beans contain more iron than spinach. This mineral is especially important for women of childbearing age who, because of iron loss during menstrual bleeding, are more likely to suffer from iron deficiency anemia. Iron is a component of hemoglobin, which carries oxygen from the lungs to all body cells, while being a key element in metabolism. Pregnant and nursing women and young children and teenagers need extra iron. 200 g of beans cover 10.7% of the RDA of iron.

green beans on white backgroundVitamin B is important, also. Large folate levels in green beans synergy with vitamin B 12 to maintain genetics production and cellular division at ideal ranges. Before conceiving and throughout pregnancy, folic acid aids in preventing nerve problems. Vitamin B 6 (pyridoxine) and Thiamine (today called thiamin) aid change the meals that you eat into energy. On boats where sailors can't consume appropriate, historic reports credit thiamin insufficiency to the illness beri beri, causing serious muscular weakness and lack of function.

Vitamin C helps combat diseases, like influenza or colds, fibre assists maintain the body flushed through toxic substances, as well as the zeaxanthin shields vision wellness coming from ultraviolet sun rays by ingesting in to the retina and helping guard against macular degeneration.

The nutrients in green beans, provide an amount of 100 grams and calculated by reference to the recommended daily dose, are:

- Vitamin C - 20.3%
- Vitamin K - 18%

green beans diet - Vitamin A - 13.8%
- Manganese - 11%
- Dietary fiber - 10.8%
- Folic acid - 8.2%
- Vitamin B6 - 7%
- Molybdenum - 6.6%
- Magnesium - 6.2%
- Tryptophan - 6.2%
- Potassium - 6%
- Vitamin B2 - 5.8%
- Iron - 5.7%
- Vitamin B1 - 5.3%
- Phosphorus - 3.8%
- Calcium - 3.7%
- Protein - 3.6%
- Vitamin B3 - 3.6%
- Hill - 3.6%
- Copper - 3.5%
- Omega-3 - 2.9%
- Calories - 31 (1%)

All the benefits of green beans can be obtained by healthy recipes where this food can be successfully integrated, after thorough washing under running water and removing their heads by breaking or cutting with a knife. Preparation of green beans steamed allows maintaining full flavor and nutritional properties.When buying, always check show no mold spots. Remove the stalks only when you decide to cook them, as they can catch mold can degrade faster. A recommendation: do not eat them raw because they contain an enzyme that disturbs digestion is inhibited and only while they are cooked.

Green beans are very versatile in the kitchen, and used as an ingredient for pasta and delicious omelets, it can be combined with other vegetables as a garnish or accompany various dishes with crustaceans and fish and meat appetizers. Unlike beans that can be stored dry, green bean pods must be frozen or fresh, cooked and then frozen and kept in the refrigerator in a sealed bag to be consumed in the maximum 4-5 days.

When buying, always check to show no mold spots. Remove the stalks only when you decide to cook them, as they can catch mold can degrade faster. A recommendation: do not eat them raw because they contain an enzyme that disturbs digestion, which  is inhibited only while they are cooked.
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