Green beans get the seal of approval as a keto-approved food. While most varieties of beans are a no-no on Keto, green beans are much inadequate in carbs than other species, like pinto beans or kidney beans.
Green string beans and green lima beans are not condoned as part of the beans and peas subcategory. Green beans are related to vegetables and collated with them instead. So don’t be scared to stock up on this multifunction low-carb veggie if you are adhering to the Keto diet.
A cup of green beans comprises only 10 (ten) grams of carbs, 4 (four) of the quantity are fiber, making the total net carbs down to only 6 (six) grams of carbs for a full cup.
Cooked green beans make a tremendous supplement to any chow, soup, casserole, or stew. They make a flavorful side dish. Sautéed with garlic, olive oil, and toasted sesame seeds are irresistible.
Scroll on to find out about green beans and the palatable ways to integrate them into your low-carb menu.
Facts about Green Beans
Green beans are an affordable, easy-to-find, multifaceted source of healthy protein, fiber, micronutrients, and carbohydrates. (You can even plant them yourself.) Nutrition teeters depending on how they are produced or prepped, extensively, this legume is a healthy part of your diet: It is a green vegetable with very small fat, cholesterol, sugar, or sodium.
Green beans are a popular necessity in most households across the territory. They go by various names, some of the most prominent ones being string beans and snap beans. Irrespective of their name, nevertheless, they are not invariably green. The green bean is a species of common bean (Phaseolus vulgaris), and it can be purple or yellow, also.
Green beans are aboriginal to North, South, and Central America. As of today, nevertheless, they grow all over the globe. They blossom year-round, implying you will find them in grocery stores no matter what season it is. Their pinnacle season is between May and October, however, which is when you will often spot them at regional farmer’s markets.
Green Bean Nutrition Facts
Consuming vegetables and fruits of all sorts can help decrease the risk of various adverse health situations.
Various studies have indicated that incorporating extra plant foods, like green beans, in the diet diminishes the danger of heart disease, obesity, diabetes, and overall mortality.
Consumption of vegetables and fruit also facilitates a healthy complexion, enhanced energy, and generally reduces weight. Consuming vegetables and fruits of all sorts can help decrease the risk of various adverse health situations.
Just a cup of green beans (100g) contributes 31 calories, 7g of carbohydrates, and 0.2g of fat, 1.8g of protein. Green beans are an extraordinary source of vitamins C, K, and A. The following nutrition data is provided by the USDA.
- Calories: 31
- Fat: 0.2g
- Sodium: 6mg
- Carbohydrates: 7g
- Fiber: 2.7g
- Sugars: 3.3g
- Protein: 1.8g
- Vitamin C: 12.2mg
- Vitamin A: 35mcg
- Vitamin K: 43mcg
Health Benefits of Green Beans
Not only are green beans low in fat and calories, but they are also cholesterol-free and a substantial source of protein. Green beans give the body various nutrients, like vitamin C, fiber, vitamin K, and folate. They are also rich in a combination of essential minerals, such as copper, calcium, silicon, iron, manganese, and potassium.
Green beans are a high-fiber diet. The fiber content of green beans bolsters digestion and enhances healthy bowel actions. Additionally, consuming a fiber-rich diet may decrease the danger of colon cancer.
Like several supplementary vegetables, green beans are a healthy part of essentially any eating plan because they are a low-fat, low-calorie energy source. They are similarly nutrient-dense, delivering multiple beneficial vitamins, minerals, and antioxidants without many calories. This mixture makes them a favorite food for a diet facilitating a balanced weight.
1. Boost Bone Health
Low consumption of vitamin K is linked with a higher danger of bone fracture.
Sufficient vitamin K intake boosts bone health by rectifying bone matrix proteins, enhancing calcium absorption, and decreasing urinary excretion of calcium.
Every cup of green beans gives 14.4 micrograms of vitamin K, or approximately 20% of the day-to-day necessity, 4% of a person’s day-to-day necessity for calcium.
It is crucial to know that it is not the individual vitamins, antioxidants, or minerals alone that make vegetables like green beans such a significant part of our diet.
It has been confirmed that separating these healthful nutrients in supplement form will not give the same effects. It is best to eat them as part of a healthy, mixed diet.
2. Fertility and Pregnancy
For women of the child-bearing period, consuming more iron from plant sources such as green beans, spinach, beans, and pumpkin seems to boost fertility, concurring to Harvard Medical School.
Other studies have revealed a correlation between a woman’s level of fertility and the level of according to, encompassing iron, that she consumes.
Pairing iron-rich foods with vitamin C-rich foods like berries, tomatoes, or bell peppers can boost iron absorption.
Sufficient folic acid intake is also required during pregnancy, to safeguard the fetus against neural tube deformities. One cup of green beans gives nearly 10 percent of daily folic acid necessities and 6 percent of iron.
3. Rebuild Cell Damage
Vitamin C (L-ascorbic acid) in green beans gives numerous benefits. Vitamin C works as an antioxidant to defend cells in your body from free radical destruction. Vitamin C also improves collagen generation, enhances immune function, and assists your body to absorb iron—a vital mineral required for a healthful body.
4. It can help Depression
Meeting day-to-day folate needs may also help with depression.
Sufficient folate consumption can thwart an excess of homocysteine in the body.
Too much homocysteine can prevent blood and other nutrients from entering the brain, and it can intervene with the generation of the feel-good hormones serotonin, dopamine, and norepinephrine, which control appetite, mood, and sleep.
5. It Might Support Brain Function
The B vitamins discovered in green beans can help decrease levels of a compound is known as homocysteine in the blood. High levels of homocysteine can harm cognitive function.
6. Manages Diabetes
Green beans are one of the vegetables recognized to have a positive impact on blood sugar and a hypoglycemic effect on diabetic individuals. For this purpose, green beans are a normal regulator of diabetes. Green beans may help influence and suppress diabetes.
Green beans comprise a high quantity of chlorophyll.
This may impede the carcinogenic impacts of heterocyclic amines that are produced when grilling meats at a high temperature. People who like their grilled foods roasted should pair them with green vegetables to reduce the danger.
Due to the fact that green beans comprise vitamin K, which supports blood clotting, people who take specific blood thinners need to be careful about consuming too many, or too infrequent, green beans. Your intake of dietary vitamin K needs to remain constant when on blood-thinning prescriptions. Speak with your doctor about your diet, particularly your green vegetable consumption, if you are adhering to blood thinner.
Green beans and other legumes comprise compounds known as antinutrients. These plant compounds link with minerals and vitamins in the body and may decrease your ability to absorb nutrients. Nevertheless, most people don’t consume antinutrient foods (like green beans) in large enough amounts for the compounds to cause damage.
Also, soaking or rinsing green beans in water and heating them diminishes the antinutrient impact.
Green beans are safe to consume and not known to cause any unfortunate consequences on health.
Green beans comprise oxalates – substances found commonly in plants that may impede the absorption of calcium. These oxalates could lead to health problems in people with gall bladder and kidney ailments.
Frequently Asked Questions (FAQ)
Are cooked green beans good for you?
Definitely! Not only are they loaded with fiber, but they are also a tremendous source of vitamins A, C, and K. I one cup (100 grams) serving possesses 3.6 net carbs.
What goes with roasted green beans?
Green beans with a well-marinated steak is a perfect and delicious match. Other great alternatives encompass Chicken Fried Steak, Chicken Cordon Blue, or a natural Air Fryer Chicken. They go with nearly any protein!
Can you use frozen or canned green beans?
Fresh green beans are the best for consumption. Canned green beans just are not meant for roasting.
If frozen is your only choice, you can give it a go, but you can anticipate a bit of sacrifice when it comes to texture.