Green Bean & Peanut Butter Diet

The antioxidant benefits of peanut butter and green beans, which include string and snap beans, can earn both foods their place in a healthy diet for the vast range of important nutrients they contain. Good sources of dietary fiber, protein, minerals and vitamins, green beans and peanut butter provide benefits to the heart, bones, muscles and cells and may help reduce the risk of osteoporosis and cardiovascular disease. However, a healthy diet will draw from a broad range of foods and cannot be confined to these two alone.

Nutrition of Green Beans

According to the U.S. Department of Agriculture's National Nutrient Database, per cup, green beans contain 31 calories, with a total fat content of .22 g. Each cup of green beans also has 7 g of carbohydrates and 3 g of sugar. With 12 mg of free radical-scavenging vitamin C, as well as vitamin E, green beans support the immune system. They are a good source of antioxidants, carotenoids like lutein and flavonoids. In addition to dietary fiber, green beans contain the heart-healthy minerals potassium --- 211 mg per cup --- and folate --- 33 micrograms per cup. Green beans also provide energy-producing iron and B vitamins and anti-inflammatory omega-3 fatty acids in addition to zinc, copper and fluoride.

Nutrition of Peanut Butter

Generic peanut butter contains 188 calories per 2 tbsp., the USDA calculates. With 71 percent of calories from fat, 3 g is saturated, 7 g is healthy monounsaturated and 4 g is healthy polyunsaturated fats. Per 2 tbsp., peanut butter contains 8 g of carbohydrates and 2 g of sugar; muscle-enhancing protein accounts for 15 percent of its calories. Other beneficial nutrients include vitamin E and B vitamins --- particularly niacin, which may aid in the recovery of cell DNA damage --- plus minerals calcium, magnesium, potassium, phosphorus, zinc, selenium, copper and iron.

Fiber

Green beans and peanut butter are good sources of dietary fiber, which promotes digestion and may reduce the risk of colorectal cancer and atherosclerosis. Fiber also helps to regulate cholesterol and blood sugar levels. Green beans contain 3 g of fiber per cup; the fiber in peanut butter amounts to about 8 percent by weight, which is 2 g per 2 tbsp.

Bone Health

Both green beans and peanut butter contain calcium, which promotes healthy bones and helps prevent muscle spasms. Green beans contain 37 mg of calcium per cup; peanut butter provides 17 mg per 2 tbsp. Magnesium, potassium and phosphorus work with calcium to build tissue and bone. Research published in the "American Journal of Clinical Nutrition" in 1999 found that subjects from the landmark Framingham Heart Study who ate diets rich in potassium and magnesium had the highest bone density reading. Beans contain magnesium, 38 mg of phosphorus and 211 mg of potassium per serving. Peanut butter provides potassium, 107 mg of phosphorus and 57 mg of magnesium. Copper, found in both green beans and peanut butter, also plays a key role in bone health by promoting bone mineralization and decreasing bone loss, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Vitamin K helps form optimal bone structure for strength, and you can get 25 percent of your recommended daily value from 1 cup of green beans.

Diabetes and Heart Disease

People who regularly consume nuts or peanut butter may see reduced risk of developing heart disease or type 2 diabetes, writes Dr. Walter Willett of the Harvard School of Public Health, explaining that peanut butter contains about 80 percent unsaturated fat and a good potassium-to-sodium ratio in addition to other healthy nutrients. Beans and peanut butter are rich sources of chromium; the lower the levels of chromium in your diet, the higher your risk of heart attack. Chromium may affect the heart by influencing cholesterol levels and can affect diabetes by modifying insulin action and glucose metabolism, the Medical News Today website reports, citing Harvard research.