Green Beans Origin & Fun Facts | Nutritional Value | Ways to Prepare | Health Benefits | Low Calorie Recipe | When to Avoid Green Beans? | Bottom line
I was visiting my grandma after a long break this time and we began casually discussing what to cook for dinner and she mentioned how much she loves green beans but can’t have them anymore because of her digestive issues. I thought to myself that I haven’t had green beans in last 4 years, I had them at grandmas the last time! And boy were they good. That’s probably the reason I didn’t have them again because no one could make them as good. So, I decided to recreate the recipe and I did. They made an amazing side for the dinner and my family was singing my praises.
I decided to learn more about this interesting vegetable and in this article, will be sharing how beneficial it is and when you should avoid it in your diet like grandma. So read on to know all about this amazing green.
Learn how green beans help improve heart health, bone health, boost the immune system, help prevent cancer, manage/prevent diabetes and aid weight loss, all in this article. But my favorite benefit is how they help flatten the belly by preventing belly fat. Mind blowing, right? Read on to find out how.
Origin and Fun Facts
- Green bean is a herbaceous plant that belongs to the legume family (Fabaceae). It originates from Peru, but it can be found around the world today.
- China is the biggest harvester. It produces and exports over 15 million tons of green beanseach year.
- They require direct sun and 21 to 27 degrees of Celsius for successful growth.
- They are the third most popular garden plant (after tomato and peppers).
- There are at least 130 different kinds of beans. Most are green, but some are purple, yellow, or even spotted.
- Each pod contains 4 to 6 beans. Most varieties of green bean have smooth, kidney shaped beans.
Summary: Green beans are an ancient vegetable. It has been around for at least 7000 years and consumed around the world today in different styles and forms.
| Nutrition Facts
Serving size: 1 cup ½” pieces (100g) |
|
| Nutrient | Value |
| Water [g] | 90.32 |
| Energy [kcal] | 31 |
| Energy [kJ] | 131 |
| Protein [g] | 1.83 |
| Fat [g] | 0.22 |
| Carbohydrates, by difference [g] | 6.97 |
| Fiber, total dietary [g] | 2.7 |
| Sugars, total including NLEA [g] | 3.36 |
| Sucrose [g] | 0.36 |
| Glucose (dextrose) [g] | 1.51 |
| Fructose [g] | 1.39 |
| Starch [g] | 0.88 |
|
[Sources include: USDA] |
|
Ways to Prepare Green Beans
They should always be cooked before eating. Steaming, boiling, frying and baking are usual ways to prepare green bean dishes.
Popular Dishes Made with Green Beans
They are most popularly used in casseroles especially on events like Thanksgiving. But other than that, you can enjoy the crunch, texture and flavor of green beans in Chinese dishes, skillets or just as plain old batter-fried snacks. Here are some amazing green beans recipes that you should definitely try out.
- Green beans casserole
- Sichuan Dry Fried Green Beans
- Green beans amandine
- Green beans with tomatoes
- Skillet Bourbon Bacon Green Beans
Types of Green Beans Available in the Market
They are classified into two types, namely, bush beans and pole beans, based on growth characteristics. Bush beans grow in little bushes, whereas pole beans climb and curl around trellises and other supports.
There are around 130 varieties of green beans recognized, but their nutritional content and health benefits remain similar. They are distinguished from the other varieties in that green beans are harvested and consumed with their enclosing pods.
What to serve with Green Beans:
- Fried chicken and mashed potatoes
- Oven baked beef brisket and mac n cheese
- Honey ham and baked beans
- Smoked sausage and cheesy grits
- Barbecued ribs and corn on the cob
- Fried catfish and okra
- Pork tenderloin and macaroni salad
Filled with Nutrition
They are a super food that is filled with goodness. As we know they are a rich source of vitamins A, C, and K, and of folic acid and fiber.
Green Beans are an inexpensive source of good carbohydrates, protein, fiber, and micronutrients.
They contain almost zero fat or cholesterol. They are enriched with starch and fiber that helps provide the body with quick energy and weight loss.
Green beans contain many essential vitamins such as:
- Vitamin A, C. K, B6
- Vitamin B9 (folates)
One cup of raw green beans contains almost 10% of the daily recommended value for folate.
They are also rich sources of minerals such as:
- Calcium
- Silicon
- Iron
- Manganese
- Potassium
- Copper
Vegetables to pair with green beans
- Tomatoes
- Potatoes
- Red Peppers
- Onions
- Shallots
- Mushrooms
- Carrots
- Squash
Summary: They are full of beneficial vitamins and minerals, especially, vitamin A, K, C and folate. It has amazing health benefits and can be paired with a lot of other vegetables to create delicious recipes.
Health Benefits of Green Beans
Aids in Healthy Pregnancy
Folates present in green bean is necessary for the growth and development of a fetus. This vitamin also reduces the risk of many birth defects.
Cancer Prevention
The antioxidants found in green bean helps prevent tumors.
Skin health
Vitamin C found in green beans keeps your skin healthy and prevent from sun damage.
Bone Health
The calcium and vitamin K found in green bean helps to make your bones stronger and prevent against damage.
Aids in Digestion
The fiber in green bean helps keep the digestive system healthy and run it smoothly. Hence, promoting healthy gut.
Cell health
They are rich in antioxidants and vitamin C. These antioxidants fight free radicals in the body; reduce cell damage; and promote normal cell structure, development, and functioning.
Low Calorie but Filling Green Beans Recipe
Serves: 6
Cooking Time: 90 mins
Calories: 117 / serving
Ingredients
- 4 slices bacon diced
- 1 medium onion finely chopped
- 2 cloves garlic minced
- Add 2 tbsp. fresh green beans trimmed
- 2 1/2 – 3-1/2 cups chicken broth
- Optional 1 teaspoon Cajun seasoning
- 2 tablespoons butter
Instructions
- In large pan fry bacon until almost completely brown. Add chopped onion and cook for additional 5 minutes. Add garlic and cook for a minute over low heat. Dish out bacon/onion mixture to a bowl.
- Add green beans and chicken broth to cover them. Then add Cajun seasoning.
- Bring to a low boil. Cover and reduce to simmer. Simmer for 1 – 1 1/2 hours stirring occasionally. Drain chicken broth, add bacon/onion mixture and heat for 1-2 minutes. Add butter, stir and serve.
This is a must try recipe if you like green beans.
Summary: Enjoy this low-calorie recipe among others on our website and stay full for at least 4-5 hours because green beans will keep you full for longer and help you lose weight in a healthy way.
When Not to Consume Green Beans
They are mostly safe to consume but, in some conditions, you should avoid taking them.
- Those who are taking blood-thinners, such as warfarin. They should not suddenly change the amount of vitamin K-containing foods because vitamin K helps blood clotting.
- Avoid consuming raw/uncooked green beans as they contain lectin. Eating raw green bean may lead to vomiting, diarrhea and bloating.
How Green Beans Help Prevent Belly Fat?
They are a fiber-rich vegetable according to studies; fiber-rich foods keep you full for longer and lessen your appetite. They provide 13% of the daily requirement of fiber for an average person.
Moreover, they are specifically great for belly fat loss as they are rich in soluble fiber, which fights inflammation that cause belly fat accumulation. Some studies have linked the consumption of beans to a reduced risk of obesity. Also, they are an adequate source of plant proteins, which is another essential food group for weight loss.
The Bottom Line
Green beans are packed with vitamins and minerals that are essential for maintaining heart health, cellular health, healthy sugar levels and boost immune system. Apart from the unlimited health benefits, they also help you maintain your waistline by preventing belly fat.
The highlights of the vitamins found in green beans are vitamin A, K and C along with folate. They are packed with fiber and proteins and are unbelievably low in calories. And they also contain about twice the amount of iron as compared to spinach.
Green beans can be used in multiple recipes especially casseroles that can be enjoyed for dinner. They can also be used to prepare healthy snacks for lunch. And they are very easy to cook and can be used in multiple cuisines.
Weight Loss Journey
If you are on your weight loss journey and looking for healthy meal ideas, be sure to try out the green beans’ recipe shared in this article. It is extremely low in calories and will keep you full for a long time.
So, if you are trying to maintain or reduce your waist-line, do add green beans to your diet. Have them alone or add them to your salads, soups or stews or even as a side dish. You can also couple them with your meat and poultry. It is best to have them whole and not chop them to preserve their nutritional contents.
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How should I select fresh green beans?
When you buy/select green beans, check if it is snapping when you bent it in half, if it does, then those green beans are fresh.
Are frozen green beans good?
Frozen green beans are not as good as fresh ones, but they are far better than canned green beans.
Can you eat green beans raw?
Yes, you can eat green beans raw.