Discover the nutritional values of green beans: beneficial effects and properties for a simple kitchen able to improve daily well-being
The string bean is tasty, versatile in the kitchen and rich in beneficial properties. Using it is easy because it becomes the protagonist of salads and side dishes, but it is also good with pasta, risottos or soup. Let’s discover the properties of green beans.
The nutritional values of green beans
According to the values in the tables of the Italian National Research Institute for Food and Nutrition, 100 g of cooked green beans provides 31 kcal. Based on nutritional values, 100 g of raw green beans contain 2.1 g of protein, 2.4 g of carbohydrates, for a total of 2.9 g of fiber. As is usually the case with legumes, even in the case of green beans the food is consumed after cooking. If you want to taste the natural beans you can steam them: combined with a portion of whole grains or with vegetables they are an ideal dish in a low-calorie diet. The beans are excellent in salads, to be seasoned, warm, with a drizzle of extra virgin olive oil, vinegar and fresh onion, rich in purifying and disinfectant properties. Alternatively, stews can be enjoyed with tomato sauce.
Beneficial properties of green beans
Easy to grow in the garden, they are sown in the early spring, when the danger of the last frost is over. Green beans are a precious source of vitamins, especially of the A and C groups, as well as the important content of fibers and mineral salts, including calcium, iron, phosphorus, and potassium. In 100 g of green beans, we find 89 g of water. Poor calories can be included in low-calorie regimens and in the diet of diabetics. The plant, whose scientific name is Phaseolus vulgaris, belongs to the Leguminosae family: it is consumed entirely, including the pod.
Green beans have laxative properties; have an antioxidant action that can fight free radicals and have an anti-inflammatory effect. Thanks to the fiber content they help reduce cholesterol levels, protect the mucous membranes of the colon and improve difficult digestion, alleviating disorders related to gastric reflux, constipation, hemorrhoids, and ulcer. They play a protective role for the heart and arteries, preventing stroke and heart attack. The content of silicon, vitamin K and calcium present in green beans helps bone health.