Green Beans

By EAT SMARTER
Updated on 30. Apr. 2020
share Share
print
bookmark_border Copy URL

Green beans have become a staple of the American diet, and for good reason. Not only are they incredibly versatile and easy-to-prepare, but they pack a punch of nutritional benefits. Read up below on this yummy and healthful bean.

green beans

Green beans…

  • ...are rich in dietary fiber. Since green beans consist of 90 percent water, their share of nutrients is relatively small. Nevertheless, a 200 gram serving contains 6 grams of dietary fibre, about 20% of your daily recommended allowance.
  • ...are a good source of vitamin C. A 200 gram serving of green beans covers 40 percent of your daily requirement of this powerful, immune-boosting vitamin.
  • ...are good for pregnant women. Green beans are among the vegetables that expectant and nursing mothers should try to eat more often. They contain a relatively high amount of folic acid, which can help promote healthy development in infants.
  • ...provide B vitamins. Green beans contain significant amounts of all the vitamins of the B group, especially B2, also known as riboflavin, which plays an important role in glucose and fat metabolism.

What You Should Know About Green Beans

Green beans are one of the most delicious and popular of the more than 100 varieties of the strong bean family. Green beans are in season during summer in the U.S., but during other seasons are exported from Africa, South America and other countries.

Origins

The original home of all green beans (and beans in general) is Central and South America.

Seasonality

Fresh green beans are harvested in the U.S. from June until about the end of September.

Flavor

Beans taste slightly hearty, but still mild.

Find all our green bean recipes here.

How Healthy Are Green Beans?

Like most vegetables, green beans contain almost no fat and few calories. However they are richer in potassium and other minerals, including magnesium, zinc, fluorine and selenium. Their B-vitamin content is particularly notable: aside from B12, green beans contain all B group vitamins in significant amounts. Particularly high is the content of riboflavin (B2), which plays an important role in glucose and fat metabolism. 

Diabetics and people with heart problems in particular should try to integrate green beans into their diet more often. Studies have suggested that green beans can significantly reduce blood fat and blood sugar levels

At around 19 milligrams per 100 grams, green beans are also in the echelon for vitamin C content. A 200 gram serving of green beans already covers around 40 percent of your average daily requirement.

Green Bean Nutritional Info (100 g)  
Calories 33
Protein 2.4 g
Fat 0.2 g
Carbohydrates 5 g
Fiber 2 g


Shopping and Cooking Tips

Shopping

It's easy to recognise a fresh green bean: look out for a rich green color and skin with a slightly shiny sheen.

Storage

Green beans stay fresh in the refrigerator for 2 to 3 days.

Preparation

Rinse the green beans briefly in a sieve and drain, then place them in bundles and remove their rough ends with a sharp knife. 

What To Make With Green Beans

Cooking green beans is easy-- simply boil them in salted water for 8-12 minutes depending on quantity. If you’d like to preserve their green color, rinse the beans with ice water immediately after draining. Afterwards, if necessary, briefly sauté in butter and serve warm or serve cold in a salad. Herbs such as parsley, tarragon or thyme go perfectly with green beans.

Add comment