While most beans are harvested after they are mature and dried, green beans, also called string beans, are eaten before the beans inside the pod are fully matured. They are a good way to incorporate green vegetables in a healthy diet. Green beans are an excellent source of vitamins, minerals and dietary fiber.
Selection
Fresh green beans should be slender, straight and rich green in color without spots or other blemishes. If the sides of the pod are bulging from the beans inside, the green bean is overripe and will tend to be stringy and tough.
Contents
A 100-g serving of fresh or frozen green beans has 31 calories, with only 1 calorie of fat, and provides around 7 g of carbohydrates, 2 g of protein and less than 1 g of fat per serving. A 100-g serving of canned green beans has 18 calories, with only 1 calorie of fat, and provides around 4 g of carbohydrates, 1 g of protein and less than 1 g of fat per serving.
Fresh, frozen or canned green beans are an excellent source of vitamins A, C and K and a good source of thiamine, riboflavin, niacin, vitamin B-6 and folate. Green beans also provide the minerals manganese, magnesium, iron, potassium and copper.
Benefits
The high levels of vitamins A and C in fresh, frozen or canned green beans are powerful antioxidants that help reduce free radicals in the body and may help lower the risk of certain cancers. They also reduce the oxidation rate of cholesterol, helping to prevent heart disease. Vitamin C also bolsters the immune system and strengthens cell-wall integrity, helping prevent infection. Green beans also offer iron and copper, which support hemoglobin development in the bloodstream. Green beans provide dietary fiber, which helps improve digestive health.
Concerns
Green beans contain chemicals known as oxalates that, when the levels are high enough, can crystallize in the body. Oxalates can also interfere with the absorption of calcium. This can cause the formation of stones in the kidneys and gallbladder. People with a history of kidney or gallbladder disorders or osteoporosis may choose to avoid green beans.
Uses
The preferred methods of cooking green beans are steaming, roasting or stir-frying. Boiling green beans significantly reduces the nutritional value. They can also be used in stews, soups, casseroles and salads. While fresh or frozen green beans have more vitamins and minerals, canned vegetables retain significant amounts of nutrients and are still very nourishing.
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