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How green beans are useful — 7 proven properties

String beans (asparagus beans) are unripe pods common beans . It is an extremely common product in cooking. It contains a number of valuable biologically active substances.

Scientists claim that green beans have important health benefits. Against the background of regular consumption, constipation, cardiovascular diseases and even mental disorders, as well as type II diabetes mellitus, are less common.

The product can also help in weight loss and reduce the risk of pregnancy complications.

7 useful properties

Below are 7 basic facts about the benefits of green beans for humans (from a scientific point of view).

1. High nutrient content

Green beans are low in calories (only 34 calories per 100 grams). At the same time, it is a unique source vitamins, minerals, antioxidants, proteins and dietary fiber:

Name of the substance Approximate percentage of daily requirement (per 100 grams)
Vitamin C 27 %
Vitamin K 18 %
Vitamin A 14 %
Vitamin B9 9 %
Vitamin B1 6 %
manganese 11 %
iron 6 %
magnesium 6 %
Folic acid 11 %
potassium 6 %
calcium 4 %
phosphorus 4 %
Omega-3 fatty acids 17 %

Pods also rich in dietary fiber (up to 17% of the daily requirement per 100 grams of product), regular consumption of which has a positive effect on the health of the gastrointestinal tract, cardiovascular and endocrine systems.

String beans contain many important substances in the composition that are responsible for its medicinal properties.

2. Prevention of cardiovascular diseases

According to the data American scientists, bean pods, due to the abundance of fiber and omega-3 fatty acids, are able to reduce the level of cholesterol and its atherogenic fractions (LDL, VLDL, TAG) in the blood.

This prevents the formation of atherosclerotic plaques on the walls of arteries and the development of pathologies such as coronary heart disease, myocardial infarction, stroke.

Also green beans rich potassium and magnesium. Minerals cause relaxation of the muscles of the vascular walls and slightly reduce blood pressure. The effect can be used for the purpose of therapy and prevention of hypertension.

The pronounced antioxidant activity of the product is also noted. By suppressing chronic inflammation, beans additionally reduce the likelihood of hypertension and its complications (chronic heart failure, hemorrhagic stroke).

Regular consumption of green beans is the key to maintaining good heart and vascular health.

3. Normalization of the brain

Green beans are full of B vitamins. These substances, according to the data scientists are extremely important for a well-coordinated brain work .

They facilitate the course of any depressive disorders, contribute to the improvement of emotional background .

Omega-3 polyunsaturated acids, which are also present in the pods, additionally protect the brain from neurodegenerative diseases (for example, Alzheimer's disease), prevent the appearance of cognitive and mental disorders.

Bean pods normalize the work of the brain and provide prevention of the most common diseases of this organ.

4. Improving bowel function

Bean pods contain a large amount of fiber, the inclusion of which in the diet is associated with the following benefits for the body:

  1. Normalization of motor evacuation function. Fiber provides adequate passage of the food coma throughout the intestinal lumen, and is also important for complete emptying.
  2. Maintaining the microflora. Dietary Fiber depressing vital activity of pathogenic and opportunistic microorganisms, stimulate the reproduction of beneficial representatives of the microbiocenosis of the large intestine.
  3. Prevention of colon and rectal cancer. During the interaction of bacteria with fiber, a number of substances (for example, butyrate) are formed, which improve metabolism at the level of colonocytes, preventing their malignant degeneration.

Scientists claim that a sufficient level of fiber in the diet is always associated with a soft consistency of stool, the absence of diarrhea and constipation, and the rare occurrence of dyspeptic disorders.

Green beans normalize intestinal motility, restore microflora and prevent the development of malignant tumors. The effects are related to the presence of fiber in the composition.

5. Prevention of type II diabetes mellitus

Research conducted under the guidance of Indian specialists, demonstrate the effectiveness of green beans in reducing blood sugar levels.

It is based on a decrease in insulin resistance of peripheral tissues (muscle and fat), which is the main pathogenetic mechanism for the development of type II diabetes mellitus.

An additional advantage of the product is a low glycemic index. After eating beans, there are no sharp spikes in blood glucose.

Considering these features, it is possible to use the plant for the prevention of diabetes mellitus with a burdened family history and even to alleviate its course (together with medications).

Bean pods, due to a decrease in insulin resistance, can be used for the therapy and prevention of type II diabetes mellitus.

6. Benefits during pregnancy

Harvard Medical School Specialists claim that women need biologically active substances such as iron, folic acid, and manganese during pregnancy.

Fortunately, all the described components can be provided to the body by green beans.

Iron is necessary for the formation of blood cells and the regulation of metabolic processes, folic acid is necessary for the proper development of the nervous system of the unborn child (with deficiency, defects of the neural tube are observed).

An additional advantage is associated with the abundance of B vitamins in green beans, the insufficient intake of which into the mother's body leads to a lag in mental development in the first 9 years of a child's life.

Green beans are an extremely valuable product during pregnancy, as they provide all the necessary vitamins and minerals to mother and child.

7. Weight Loss Aid

Bean pods contain a large amount of protein and dietary fiber.

Proven It is shown that the intake of these substances into the body causes the rapid development of a feeling of satiety due to irritation of the mechanoreceptors of the stomach and the production of the hormones "satiety" &8212; cholecystokinin and peptide YY.

Regular consumption of green beans, given its composition and low calorie content, can be a competent strategy aimed at losing weight.

Safety, possible harm

String beans have contraindications and in some cases can harm the body. Common side effects include:

  1. Bleeding. Bean pods are contraindicated when taking drugs that reduce blood clotting. Vitamin K, which is part of the plant, has a similar effect.
  2. Dyspeptic disorders. Excessive intake of protein and fiber from beans can lead to activation of the processes of putrefaction and fermentation in the intestine and provoke the appearance of diarrhea, heartburn, belching, increased gas discharge, flatulence.
  3. Allergic reactions. Are caused by the increased sensitivity of the body to proteins of the product of nature. Allergopathologies can manifest in different ways: skin reactions or anaphylaxis.
It is recommended to be careful when including green beans in the menu, as there is a risk of complications.

Selection and preparation

It is extremely easy to choose really high-quality string beans on store shelves. The characteristic features are:

  • Bright green color;
  • No black or white plaque;
  • Elasticity, strength and elasticity of each pod;
  • No accumulation of moisture in the package.

Preference should be given to an exclusively fresh product. It is better to refuse from buying frozen, canned, pickled or dried string beans.

Cooking beans is delicious and flavorfully simple. The pods, in the classic version, are consumed boiled or baked.

The cooking time varies depending on the type and ranges from 5 to 10 minutes. The duration of baking is at least 0.5 hours.

The product is perfectly combined with greens, any vegetables, some fruits (avocados, pineapples), butter and vegetable oils, eggs.

String beans are a universal product. There are many recipes based on it. The main thing is to pay due attention to the rules of selection and preparation in order to get not only a delicious, but also a healthy dish.

Conclusion

  1. Thus, string beans are an extremely useful dietary product. It contains a lot of vitamins, minerals, antioxidants, proteins and omega-3 fatty acids.
  2. With regular use, it can improve the condition of the central nervous, cardiovascular, endocrine, digestive systems; help in weight loss and improve the course of pregnancy.
  3. To eliminate any risks, it is recommended to take into account the likelihood of side effects, follow the rules of selection and preparation.
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