Discover the Nutrition in Green Beans: 20 Essential Facts

Discover the Nutrition in Green Beans: 20 Essential Facts

Green beans are multipurpose and delicious vegetables that can be enjoyed in a variety of ways. They are a good source of vitamins, minerals, and fiber, and they are also low in calories and fat. By including green beans in your diet, you are going to get the many health benefits that they offer.

The present article discusses the nutrients found in green beans and their important health benefits. Other than that it will provide tips for including green beans in your diet.

1. They are Low in Calories

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Green beans are vegetables that are low in calories. It has been tested and proved that a cup of cooked green beans contains just 31 calories, 3.6 grams of sugar, and no fat. This makes them a great choice for people who are trying to lose weight or even those trying to maintain a healthy weight.

 If you are struggling with the kind of diet you should eat to maintain or lose weight green beans are recommendable. They can be enjoyed when they are raw, cooked, steamed, or roasted.

2. Green Beans are High in Fiber

Green Beans have a high level of fiber. Raw green beans have been tested and found to have 2.7 grams of fiber while cooked (boiled) green beans have 4.0 grams of fiber.  Fiber is an important nutrition as it aids in digestion and can help maintain a healthy weight.

They are a good source of soluble fiber which helps in improving health specifically the heart by lowering the LDL cholesterol also referred to as (bad cholesterol) levels. The reason as to why they help in maintaining a healthy weight is because when you consume food rich in fiber you will be full for a long time so you won’t keep on eating food, and so less calorie intake.

3. They are Rich in Vitamins

Green beans are a good source of vitamins. Some of these vitamins include vitamin K, Vitamin C, and beta-carotene. These Vitamins are essential in the human body. They are necessary for immune function, healing wounds, and collagen production.

A cup of green beans contains approximately 25% of vitamin C and about 15% of Vitamin A. Vitamin C is an antioxidant that helps to protect cells from damage while Vitamin A is important for vision, cell growth, and immune function.

4. Green Beans Contains Protein

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Green beans contain a small amount of protein. They are a good source of plant-based protein. One cup of cooked green beans contains approximately 1.9 grams of protein. However small level of protein is essential in the body as protein helps in building and repairing worn-out tissues.

According to nutrition dietetics, a human being is supposed to consume at least 0.8 grams of protein each day so green beans are a great deal as they will help you achieve the daily protein needs.

5. Green Beans Contains Carbohydrates

Green beans contain high levels of complex carbohydrates. A cup of cooked green beans contains approximately 7 grams of carbohydrates. Carbohydrate is a good source of energy.

Complex carbohydrates are broken down into glucose more slowly than simple carbohydrates. This simply means that complex carbohydrates provide more sources of energy.

It is recommended to consume green beans as they are a good source of energy and will help you to keep moving.

6. This Beans are Good Antioxidants

Green beans are good antioxidants. Antioxidants are compounds in foods that scavenge and neutralize free radicals. Antioxidants help to protect cells from damage caused by free radicals. Free radicals are unstable molecules that can contribute to the development of chronic diseases such as heart disease and cancer.

The antioxidants work together to protect cells from damage and reduce the risk of developing chronic diseases. Green Beans contain a variety of antioxidants which include Vitamin C, vitamin A, and Beta- Carotene among many others.

7. Green Beans are Low in Fat

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Green beans are low in fat. It has been tested and proved that one cup of cooked green beans contains just 0.1 grams of fat. The fact that they are low in fat makes them a good choice for people who are trying to lose weight or even those trying to maintain a healthy weight.

If you are struggling to lose weight, then you can add green beans to your diet as it is low in fat and another added advantage is rich in fiber which helps to keep you feeling full and satisfied after eating.

8. Green Beans are Low in Sodium

Green beans are low in sodium. A cup of green beans contains only 6.6 milligrams. A diet having low sodium is great as too much of it in your diet may increase your blood pressure. When the blood pressure is high, your body is at an increased risk of heart disease and stroke.

 It is advised to consume food that is low in Sodium to protect your body from some diseases such as heart disease and stroke. Healthy eating is good and should not be taken for granted. Unhealthy eating will lead to many diseases that will put you at risk. Green beans should be added to your daily diet as it has many advantages.

9. It  has a High Hydration Content

Green Beans have a high hydration content. It has approximately 90% content of water. Water is a good element for good health. The content of water helps to regulate body temperatures, remove waste products, make the skin healthy, and also aid in transporting nutrients.

 Water has so many advantages in the body. Doctors advise people to consume about 2- 3 liters of water per day so eating food such as green beans which are rich in water helps you to meet your daily water needs.

10. Green Beans Have a Low Glycemic Index

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Green beans have a low glycemic index. The glycemic index refers to a measure of how quickly food raises blood sugar levels. Green beans have a glycemic index of approximately 32.

People with diseases such as diabetes and those trying to control their blood sugar levels are advised to consume meals such as green beans which have a low Glycemic index.

11. Green Beans are a Good Source of Folate

Green beans are a good source of folate. A cup of cooked green beans provides approximately 33% of folate intake. Folate also known as vitamin B-9 is important in red blood cell formation and for healthy cell growth and function.

The most recommended people to consume include expectant mothers. It is highly regarded as an essential component of prenatal vitamins and is found in many fortified foods such as cereals and pasta. The recommended daily amount of folate for adults is 400 micrograms so adding green beans to your diet will meet the required intake level of folate in the body.

12. Green Beans are a Good Source of Copper

Green beans are a good source of copper which is a very important mineral in the body of a human being. Copper helps the body to make red blood cells and keeps nerve cells and the immune system healthy.

Other than that, copper helps form collagen. Collagen is a key part of bones and connective tissue. The recommended daily amount of copper for adults is approximately 900 mcg. Green beans are one of the sources of copper so should be added to the daily diet to meet the recommended level of intake.

13. Green Beans Have Low Levels of Sugar

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Green Beans have a low level of sugar. One cup of cooked green beans contains approximately 3.6 grams of sugar. Compared to other vegetables such as potatoes and corn, the level of sugar in green beans is low.

People suffering from diabetes or other blood sugar concerns are advised to eat food such as green beans which have less sugar and thus help them control sugar levels.  Also, green beans being rich in fiber will help slow down the absorption of sugar into the bloodstream.

14. They are a Source of Calcium

Green beans are a source of calcium. They have a small percentage of calcium but it is very beneficial. The recommended daily amount of calcium for an adult is approximately 1000 mg.

One cup of cooked green beans contains approximately 37 milligrams of calcium which is about 5% of the daily recommended value for adults and hence can contribute to the daily level of calcium needed.

Calcium is an important mineral that helps in the formation of strong bones and teeth. Other than that, calcium helps in blood pressure regulation, muscle function, and nerve function.

15. Green Beans are a Source of Magnesium

Green beans are a source of magnesium. A cup of prepared green beans contains around 25 mg of magnesium. Magnesium is an important mineral that helps the body function in different ways which includes Nerve function, blood sugar control, bone health, and Nerve function.

It is recommended that an adult should consume approximately 310- 400 mg of magnesium per day. However much the little percentage of magnesium you get in green beans, it will help you achieve the level of magnesium needed.

16. Green Beans are a Source of Manganese

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Green beans are a source of manganese. However much it contains a small percentage of manganese is still essential in the body of human beings as it helps increase their level of intake. Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones.

 It has been tested and proved that a cup of cooked green beans contains approximately 0.285 mg of manganese. Also, manganese is an antioxidant that helps to protect cells from damage. The recommended level of manganese in a human being should be approximately 1.8 mg – 2.3 mg daily. Expectant and breastfeeding women are supposed to consume more manganese.

17. Green Beans are a Source of Iron

Green beans are a source of iron. A cup of cooked green beans contains about 1.03 milligrams of iron. Iron is an important mineral that helps in carrying oxygen through the body, and also helps in cell growth and development.

Insufficient intake of iron in a human being can lead to anemia. The recommended intake level of iron ranges from 8 mg to 27 mg daily. Expectant and breastfeeding women are advised to consume more iron in their daily diet.

Green beans are an example of food that is rich in iron however small the percentage of it and are a good way to increase iron intake.

18. Green Beans are a Source of Potassium

Green beans are a source of potassium. A cup of cooked green beans contains approximately 211 milligrams of potassium. Potassium is an important mineral in the body as it helps maintain normal levels of fluid inside our cells.

It also helps muscles to contract and support normal blood pressure. With all these added advantages, people should consume food rich in potassium. The recommended intake level of potassium should be approximately 4700 milligrams daily. Green beans are a good way of increasing potassium intake.

19. They Contain Zinc

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Green beans are a source of Zinc. A cup of cooked green beans contains about 0.24 mg of zinc. Zinc is an important mineral in the body of a human being. Zinc is a trace mineral meaning that the body only requires a small amount.

Zinc plays a major role in the creation of DNA, the growth of cells, building proteins, healing damaged tissues, and supporting a healthy immune system. It is recommended that people eat food rich in Zinc.

20. Green Beans are Rich in Vitamin A

Green beans are a good source of Vitamin A. A cup of cooked green beans contains about 690 IU of Vitamin A. Vitamin A is important for normal vision, immune system, reproduction, and growth and development.

 Deficiency of Vitamin A can lead to night blindness, growth delays, and skin problems. To avoid these problems people should consume food that is rich in Vitamin A.

Green beans are very nutritious vegetables that can be enjoyed as part of a healthy diet. They have proved to source of fiber, vitamins, iron, calcium, magnesium, and many other minerals. Green beans have been associated with several number of health benefits such as diabetes, risk of heart disease, and stroke. Consumption of green beans helps to boost the immune system, improve digestion, and promote healthy bones.