Green beans

Green bean nutrition

Green beans, also called runner beans, string (or stringless) beans, French beans or snap beans, are unripe pods of the bean plant and are always eaten whole – the pod with the little beans inside.

You may think they’re rich in protein because, well, all beans are, but not in this case. The tiny beans inside the pods are not fully developed so a cup of cooked green beans (135 grams) contains only two grams of protein – useful but not a big deal.

Green beans are very low in fat and low in calories but rich in healthy fibre, vitamins and minerals – and that makes them a perfect side-dish. They’re also an excellent source of vitamin K, essential for normal blood clotting – ensuring that a simple cut doesn’t bleed indefinitely. Vitamin K is also needed for healthy bones and low levels have been associated with an increased risk of osteoporosis and arthritis.

And there’s more – cooked green beans supply small amounts of B vitamins, including folate, and a small dose of vitamin C. Where they really shine, however, is in their mineral content – providing good doses of calcium, iron, magnesium, potassium, manganese and zinc. These minerals are absolutely vital for healthy bones, heart, circulation, immune system, muscle function and more.

Health benefits of green beans

Another strength of green beans lies in their antioxidants and anti-inflammatories. The slender beans offer a group of natural compounds called carotenoids. Your body converts some into vitamin A and all are antioxidants that protect your body from everyday damage. The beans also contain chlorophyll, phenols and flavonoids – a natural cocktail that helps to reduce the risk of numerous chronic illnesses, including heart disease, high blood pressure, arthritis, diabetes, Alzheimer’s disease and cancer.

Can you eat raw green beans?

You can try but you may regret it. Like all beans, raw green beans contain lectin, a protein that helps to protect the bean plant. There’s a theory that lectins evolved as a defence mechanism which animals are able to smell and so avoid eating bean plants.

Cooking reduces lectin content to a minimum and that makes your beans completely safe to eat. The problem with eating lectins is that they’re resistant to our digestive enzymes and can cause damage to your digestive tract so your body responds to them with a swift, self-preserving, rather unpleasant reaction – getting rid of everything in your digestive tract as fast as possible!

Green beans only contain tiny beans and their lectin content isn’t as high as in mature beans, so some people can tolerate eating them raw. However, lectin levels in green beans vary widely from very low to exceptionally high and at the same time, people’s sensitivity to lectins also varies. What’s perfectly fine for you may cause a violent reaction in someone else.

How to use green beans?

Steam, boil, stir-fry or roast them! They are delicious on their own, with a little salt and oil or drizzled with sauce. Green beans also make a great ingredient in soups, stews, curries and casseroles.