French Beans or Green beans are a type of common bean. You may also know them by many other names like string beans, snaps, snap beans, and haricot vert. They are scientifically known as Phaseolus vulgaris. Unlike other beans, you can consume French beans along with their covering. They’re green in colour and are rich in nutrients and vitamins.
Nutritional Value of French Beans
According to the USDA, every 100 g of green beans contains:
- Carbohydrates: 7 g
- Proteins: 1.8 g
- Fats: 0.1 g
- Dietary fibre: 3.4 g
- Energy (calories): 31 kcal
9 Health Benefits of Green Beans
Promotes Weight Loss
French beans aid weight-loss. They can help lose weight as they are highly nutritious vegetable with fewer calories and fats. Also, they have a high protein and dietary fibre content. The high fibre content keeps you satiated. It’ll make you feel less hungry between meals and keep you full. A high-protein and low-calorie diet are essential for losing weight.
open wounds. Furthermore, vitamin A is essential for healthy eyes. 100g of green beans contains 16% of the required vitamin A. It may also have an immunity-boosting effect.
French beans are also a rich source of folate or vitamin B9. These boost your mood and regulate mental health. Also, french beans are a wonder food since vitamin B9 in it prevents congenital issues in the developing foetus, like neural tube defects.
The dietary fibre also help decrease carbohydrate absorption. As a result, French beans can improve your metabolism and reduce the sugar content in the blood.
Regulate Sugar
French beans have a low glycemic index. When consumed, they don’t increase the glucose level in the blood. They are beneficial to the body because they provide nutrients, minerals, and energy while maintaining blood sugar. That’s why it is considered to be one of the healthiest vegetables for people with diabetes.
SUGGESTED:
HERE IS HOW CLOVE WATER BENEFIT YOUR HEALTH.
Additionally, the dietary fibre in green beans also helps regulate blood sugar. That is because the fibres in the intestine slow down the digestion and absorption of carbohydrates. Therefore, it helps keep the blood sugar level stable for a longer time.
Improves Heart Health
French beans contain less fat and almost no cholesterol and sodium. It is excellent for people with hypertension or other types of heart diseases. The leading cause of heart diseases is lifestyle choices like a diet. One of the unhealthiest fats you find in your diet is LDL cholesterol. This cholesterol can build up in arteries and cause plaque formation. It increases your risk for heart diseases like stroke and heart attacks.
High fibre present in French beans reduces the amount of LDL cholesterol in the blood. As a result, they can help lower blood pressure in people with hypertension or high blood pressure. It can also improve blood circulation. Also, it helps reduce inflammation in the body.
Improves Bone Health
Minerals like calcium, magnesium and vitamins like vitamin K are necessary for healthy bones. Any deficiency of these nutrients may cause bone disorders like osteoporosis, bone fractures, and brittle bones.
One hundred grams of French beans contain 20% of the daily recommended intake value of vitamin K. Vitamin K can improve calcium absorption in the bones. As a result, it can make the bone stronger and improve bone health. Also, it can increase the proteins in bones that glue them together. As a result, it reduces the risk of cancers and other bone-related disorders.
A study suggests that regular consumption of French beans may reduce the chances of cancer. French beans get their green colour from a molecule called chlorophyll. Chlorophyll molecules have anti-cancerous properties. They can help block carcinogens in our bodies, which may cause cancer. Chlorophyll can bind to the carcinogen and prevent its absorption in the body. Instead, they get eliminated as toxic waste products. Therefore, French bean consumption may lower your risk of cancer.
RECOMMENDED:
VITAMIN D DEFICIENCY, SYMPTOMS TO WATCH OUT.
It is due to the presence of many bioactive compounds, specifically, gluten and beta carotene’s presence in French beans that may lower cancer risks. These bioactive compounds can stop the cell cycle in cancerous cells and prevent their growth.
Reduce Depression
Depression can occur in people of any age due to many reasons. One of the main reasons is an imbalance of chemicals and neurotransmitters in the brain. Serotonin, dopamine and norepinephrine levels are essential for good brain health. However, sometimes their levels may reduce in the brain, leading to mental health disorders like depression.
A chemical called homocysteine interferes with the production of serotonin and norepinephrine. You may reduce homocysteine levels in the body by consuming folate or vitamin B9. French beans contain a good amount of folate and B9 thus, consuming it may help you to fight depression.
Rich Source of Vitamins
One hundred grams of French beans contain 27% of the recommended daily intake of vitamin C. Vitamin C helps to boost immunity and since it is an antioxidant it also helps to neutralize free radicals from the body. Also, it protects our skin and other cells from oxidative stress.
READ MORE:
8 UNKNOWN BENEFITS OF MANGO LEAVES.
Vitamin K also helps boost the immune system. For example, it speeds up the blood-clotting process in open wounds. Furthermore, vitamin A is essential for healthy eyes. 100g of green beans contains 16% of the required vitamin A. It may also have an immunity-boosting effect.
French beans are also a rich source of folate or vitamin B9. These boost your mood and regulate mental health. Also, french beans are a wonder food since vitamin B9 in it prevents congenital issues in the developing foetus, like neural tube defects.
Rich Source of Iron
Iron is an essential mineral in our body needed to create new red blood cells. These cells help in oxygen transportation in the body. In other words, iron is crucial for the proper functioning of the body. A person with iron deficiency, or anaemia, will have low energy. Also, they may have a slower metabolism and experience fatigue and weakness.
One hundred grams of French beans can fulfil 25% of the daily intake of iron. Therefore, French beans can benefit people suffering from anaemia. However, the vegetarian diet doesn’t contain a lot of iron-rich foods.
French Beans: Uses
People mainly use French beans as food. You can use them in frozen, canned, or fresh form. Before eating these beans, it is important to rinse them thoroughly. You should not eat raw green beans because they may contain high sodium, especially if they’re canned. Cooking can significantly reduce the sodium content. Therefore, you should always cook French beans. You can cook French beans in many ways. Some ways include boiling, roasting, sit-frying, etc.
READ ALSO:
7 NATURAL WAYS TO RELIVE BACK PAIN.
French Beans Recipes
1. Buttery French Beans
- Servings: 4
- Calories: 116 kcal
- Preparation Time: 20 mins
Ingredients
- French beans: 400-500 g
- Butter: 1 ½ tbsp
- Water: 473 ml
- Garlic: 3 cloves (minced)
- Salt (to taste)
- Lemon Pepper (to taste)
Methods
- Put French beans and water in a large skillet.
- Cover the lid and bring it to a boil.
- Drain the water.
- Add butter to the French beans and cook for 2-3 mins.
- Now, add the garlic and stir for 1-2 mins.
- Then, add the seasoning and salt for taste.
2. Green Bean Salad
- Servings: 4
- Calories: 80 kcal
- Preparation Time: 30 mins
Ingredients
- Green beans: 450 g (chopped)
- Olive oil: 2 tbsp
- Almond: 43 g
- Lemon juice: 1 tbsp
- Mustard: 2 tsp
- Garlic: 2 cloves (minced)
- Black pepper: ½ tsp
- Feta Cheese: 32 g (optional)
- Basil leaves: 3-4 leaves
- Salt: ½ tsp
- Black Pepper: ½ tsp
- Red Pepper Flakes (pinch)
Methods
- Add the almonds to a large skillet and roast for 2-3 mins. Keep aside.
- Add green beans, water and salt. Cook for 7-10 mins.
- Cover the lid and bring it to a boil.
- Drain the water.
- Add olive oil, lemon juice, garlic, mustard, salt, pepper and red pepper flakes.
- Next out in the feta cheese or a substitute.
- Add the roasted almonds on top.
0 Comments