French beans, often known as green beans, are a variety of common bean. You may also know them as string beans, snap beans, snap beans, and haricot vert.
They are known technically as Phaseolus vulgaris. Unlike other beans, you can eat French beans with their skin. They have a bright green colour and are high in minerals and vitamins.
They provide numerous health benefits, including improved heart, stomach, and bone health. They may also help to prevent congenital defects in pregnant women, as well as anaemia and even cancer. They may also improve immunity. [1]
Green beans are high in vitamins and minerals, which are good for our health. French beans are simple to integrate into your diet. Green beans can be cooked in a variety of ways, ranging from boiling to roasting.
French Beans’ Nutritional Value
Green beans contain the following nutrients per 100 g, according to the USDA:
7 g carbohydrate
1.8 g protein, 0.1 g fat
3.4 g dietary fibre
31 kilocalories of energy
Green Beans Have 9 Health Advantages
Encourages Weight Loss
They can aid in weight loss because they are a high-nutritional vegetable with little calories and fats. They also have a high protein and fibre content. The high fibre content keeps you full. It will keep you full and make you feel less hungry between meals. A high-protein, low-calorie diet is necessary for weight loss.
Dietary fibre also aids in the reduction of glucose absorption. As a result, French beans can boost your metabolism and lower your blood sugar levels.
Sugar Control
The glycemic index of French beans is low. They do not raise the blood glucose level when ingested. They are good for the body because they supply nutrients, minerals, and energy while also keeping blood sugar levels stable. As a result, it is regarded as one of the healthiest vegetables for diabetics.
Green beans also contain dietary fibre, which aids with blood sugar regulation. This is due to the fact that fibres in the colon impede glucose digestion and absorption. As a result, it aids in keeping blood sugar levels constant for a longer period of time.
Enhances Heart Health
French beans have a lower fat content and nearly no cholesterol or salt. It is ideal for persons who suffer from hypertension or other types of cardiac disease.
Diet and lifestyle decisions are the primary causes of heart disease. LDL cholesterol is one of the unhealthiest lipids in your diet. This cholesterol can accumulate in arteries, causing plaque formation. It raises the chance of heart disease, such as stroke and heart attack.
The high fibre content of French beans lowers LDL cholesterol levels in the blood. As a result, they can help persons with hypertension or high blood pressure lower their blood pressure. It may also help with blood circulation. It also aids in the reduction of inflammation in the body.
Enhances Bone Health
Minerals such as calcium and magnesium, as well as vitamins such as vitamin K, are required for strong bones. A lack of these nutrients can lead to bone problems such as osteoporosis, bone fractures, and brittle bones.
One hundred grammes of French beans provide 20% of the daily recommended dose of vitamin K. Calcium absorption in the bones can be improved with vitamin K.
As a result, it can strengthen the bone and promote bone health. It can also enhance the proteins in bones that hold them together. As a result, it lowers the risk of cancer and other bone diseases.
Cancer Prevention
According to one study, eating French beans on a regular basis may lower your risk of developing cancer. The chlorophyll molecule is responsible for the green colour of French beans. The molecules of chlorophyll have anti-cancer effects.
They can aid in the blocking of carcinogens in our bodies, which can lead to cancer. Chlorophyll has the ability to attach to carcinogens and block their absorption in the body. Instead, they are disposed of as hazardous trash. As a result, eating French beans may reduce your risk of developing cancer.
The inclusion of several beneficial components, notably gluten and beta carotene, in French beans may lessen cancer chances. These bioactive chemicals can halt the cell cycle and prevent malignant cells from growing.
Decrease Depression
Depression can strike people of any age for a variety of causes. One of the primary causes is a chemical and neurotransmitter imbalance in the brain.
The levels of serotonin, dopamine, and norepinephrine are critical for brain health. However, their levels in the brain can sometimes fall, resulting in mental health issues such as depression.
Homocysteine is a molecule that inhibits the formation of serotonin and norepinephrine. Consuming folate or vitamin B9 can help lower homocysteine levels in the body. Because French beans are high in folate and B9, eating them may help you battle depression.
Vitamins are abundant.
One hundred grammes of French beans offer 27% of the daily required amount of vitamin C. Vitamin C boosts immunity and, as an antioxidant, aids in the neutralisation of free radicals in the body. It also protects our skin and other cells from the effects of oxidative stress.
Vitamin K also strengthens the immune system. It, for example, hastens the coagulation of blood in open wounds. Furthermore, vitamin A is required for good eye health. Green beans contain 16% of the daily requirement for vitamin A in 100g. It may possibly have immune-boosting properties.
French beans are also high in folate, generally known as vitamin B9. These improve your mood and mental health. Furthermore, french beans are a miracle meal because vitamin B9 in them reduces congenital abnormalities in developing foetuses, such as neural tube disorders.
Iron-Rich Source
Iron is a mineral that our bodies require in order to produce new red blood cells. These cells aid in the transfer of oxygen throughout the body. Iron, in other words, is essential for the healthy functioning of the body.
Iron deficiency, often known as anaemia, causes fatigue. They may also have a slowed metabolism, as well as weariness and weakness.
One hundred grammes of French beans provide 25% of the daily iron requirement. As a result, French beans can help patients who are anaemic. However, the vegetarian diet is deficient in iron-rich foods.
Uses for French Beans
People primarily eat French beans. You can eat them frozen, tinned, or fresh. It is critical to fully rinse these beans before eating them.
Raw green beans should not be consumed since they may be heavy in sodium, especially if canned. Cooking can dramatically lower the amount of salt in your diet.
As a result, you should always prepare French beans. There are numerous methods to prepare French beans. Boiling, roasting, sit-frying, and other methods are examples.
French Beans Recipes
French Beans with Butter
4 servings
116 kilocalories
Time to prepare: 20 minutes
Ingredients
400-500 g French beans
1 12 tbsp. butter
473 mL of water
3 cloves garlic (minced)
Sodium chloride (to taste)
Lemon and pepper (to taste)
Methods
- In a large skillet, combine French beans and water.
- Bring to a boil, then remove the lid.
- Remove the water.
- Cook for 2-3 minutes after adding the butter to the French beans.
- Stir in the garlic for 1-2 minutes.
- Then, to taste, add the spice and salt.
Salad with Green Beans
4 servings
80 kilocalories
Time to Prepare: 30 minutes
Ingredients
450 g green beans (chopped)
2 tbsp olive oil
43 g almond
1 tbsp lemon juice
2 tsp mustard
2 cloves garlic (minced)
12 teaspoon black pepper
32 g Feta Cheese (optional)
Leaves of basil: 3-4 leaves
12 teaspoon salt
12 tsp Red Pepper Flakes: 12 tsp Black Pepper (pinch)
Methods
- Roast the almonds in a large skillet for 2-3 minutes. Set aside.
- Combine the green beans, water, and salt in a mixing bowl. Cook for 7 to 10 minutes.
- Bring to a boil, then remove the lid.
- Remove the water.
- Combine the olive oil, lemon juice, garlic, mustard, salt, pepper, and red pepper flakes in a mixing bowl.
- Then add the feta cheese or a substitute.
- Sprinkle with the roasted almonds.
Green Beans and Their Potential Side Effects
Although French beans are extremely healthful and provide numerous benefits, they may have some adverse effects. Furthermore, some people should avoid eating French beans.
People on blood thinners, for example, should avoid eating French beans since they are high in vitamin K. It hastens blood clotting in wounds. Furthermore, they may interact with blood-thinning drugs.
Excessive eating of French beans may result in digestive issues such as bloating, gas, and flatulence. As a result, the daily recommended consumption for French beans is 1-2 cups per day. Furthermore, they contain lectin, which may cause a variety of digestive difficulties.
Before consuming French beans, they must be cooked. Cooking the beans also lowers the salt content, especially if they are canned.
Summary
Green beans, often known as French beans, are a variety of bean that is popular in many nations. They are high in nutrients, vitamins, minerals, proteins, and fibre.
As a result, they can result in a slew of health benefits that help a variety of organs. It can also help to avoid a variety of illnesses and abnormalities.
It is especially beneficial for persons who are attempting to lose weight because it is high in nutrients while being low in calories. It is also a good source of iron for vegans.
Some persons, such as those undergoing blood-thinning therapy, may be unable to consume French beans. Excessive consumption, like everything else, may result in negative effects such as bloating, gas, blood clotting, and so on.
Nonetheless, you may be able to avoid these side effects. On the plus side, French beans are extremely beneficial to one’s health. As a result, you should incorporate them into your diet.
Frequently Asked Questions
Q. What is the nutritional value of one hundred grammes?
A. A 100g serving of green beans provides 7 g of carbohydrates, approximately 2 g of protein, nearly 3 g of dietary fibre, and 31 kcal. It also contains vitamins such as A, B complex, and C. Other minerals such as iron, calcium, potassium, and magnesium are also present.
Q: What are the advantages of French beans?
A. French beans are high in antioxidants. It can, for example, promote heart, stomach, and bone health. It has the potential to enhance immunity, reduce congenital defects, and manage anaemia. It may also improve mood and help prevent depression.
Q. What are the uses of French beans?
A. French beans are beneficial to the heart, bones, and digestive health. It can also be used to prevent cancer, depression, anaemia, and congenital defects. Furthermore, it is high in minerals and vitamins, which aid in the proper functioning of the body.
Q. Can French beans help you lose weight?
A.Yes, French beans can help you lose weight. It is a nutrient-dense food that contains many vitamins, minerals, proteins, and dietary fibres while being low in calories. They are one of the finest foods for weight loss.
Q. Are French beans healthy for diabetics?
A. French beans are a diabetic-friendly food. It has a low glycemic index and does not raise blood sugar levels. Furthermore, dietary fibres inhibit glucose absorption in the intestines. As a result, it is a nutritious snack for those with diabetes.
Q. Which beans have a high protein content?
A. Green beans or French beans are high in protein. 100 g of French beans, for example, contains nearly 2g of protein. Chickpeas, black beans, and pinto beans are also high in protein.
Q. Is French bean good for your diet?
A. French beans are appropriate for our diet. They are high in protein, fibre, and minerals while being low in calories. As a result, it can boost metabolism and aid in weight loss. As a result, it is a very healthful dish.
Q. Are French beans safe to eat when pregnant?
A. Yes, pregnant ladies can benefit from French beans. This is because French beans are abundant in folate, often known as vitamin B9. As a result, it has the potential to lower the risks of congenital impairments in foetuses. It also aids in the prevention of neural tube abnormalities.
Q. When is it safe for a baby to consume French beans?
A. Babies can consume French beans as soon as they start eating solid meals, which is usually about 6-7 months. However, it is important that you consult your doctor before introducing new meals to your baby.
Q. Can you eat raw French beans?
A. You should not eat raw French beans. It contains a lot of sodium, especially if it’s canned. As a result, always boil French beans before consuming them.
Q. Do French beans give you gas?
A. Yes, eating too many French beans or eating them raw can cause flatulence. Cooked French beans have a daily suggested consumption value of 1-2 cups.