The benefits and harms of green beans
Centuries ago, the ancient Egyptians, Chinese and South American people discovered the value of green beans. People have learned not only to eat it, but also to make a variety of medicines and cosmetics out of it. In the sixteenth century, green beans were brought to Europe, but here their benefits for the human body were not appreciated. Beans began to be grown exclusively as an ornamental plant, people did not eat it, but admired the flowers and climbing shoots.
Only in the 18th century, Europeans began to eat beans. First they ate grains, and then pods. After some time, new varieties of beans were cultivated, which were distinguished by an improved taste, were more juicy and tender. Thus, the green beans were obtained, which will later be called French.
At the moment, there are more than 20 varieties of beans that produce beautiful flowers and are a valuable food product.
Content:
- Useful properties of green beans
- Harm and contraindications of green beans
- Calorie content
- Nutritional value of green beans
- Green beans
- Methods for harvesting green beans for the winter
Useful properties of green beans
Green beans, also called asparagus beans, are grown all over the world. It has found such wide distribution due to its amazing properties, because beans do not absorb toxins from the soil and from the external environment.
The product contains a large amount of vitamins and minerals, as well as amino acids that are necessary to maintain health.
- Green beans contain folic acid, which affects hormones. Therefore, the product is useful for pregnant women, adolescents and women in the menopausal period.
- Green beans are rich in iron and molybdenum. These trace elements are essential for blood and respiratory organs. They must be supplied with food to the body of people suffering from anemia.
- Copper in green beans reduces the risk of arthritis and other joint diseases.
- Thanks to the magnesium present in green beans, you can get rid of chronic fatigue, which is especially important in case of nervous exhaustion. Magnesium is useful for people with diabetes mellitus and overweight people.
- The stabilization of carbohydrate metabolism in the body is facilitated by zinc, which is part of the green beans.
- Beans contain a lot of sulfur, which helps to get rid of intestinal diseases of an infectious nature.
- Potassium has a beneficial effect on the work of the heart and blood vessels, which can also be obtained by regularly eating green beans.
- Eating beans in food has a positive effect on the state of the immune system, helps to increase the body's resistance to the effects of external negative factors.
- Thanks to the fiber contained in the beans, the digestive tract is normalized.
- Green beans have been proven to be one of the healthiest foods for diabetics, as they help lower blood sugar levels.
- Patients with hypertension, arrhythmia and atherosclerosis should definitely include beans in their menu.
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If you replace bread and potatoes with beans, you will be able to lose weight pretty quickly.
Green beans are useful for men, as they are a means for the prevention of prostate adenoma. Regular consumption of green beans in food can improve potency, as well as get rid of kidney stones.
Beans are used in cosmetology. It is used in the creation of not only medical, but also decorative cosmetics. Regular inclusion of green beans in the menu helps to slow down the aging process in the body and has a beneficial effect on the condition of the skin.
Beans contain fats, proteins, carbohydrates, and plant fiber. Moreover, protein from beans is similar to protein from animal products. It is, of course, inferior to the protein that a person gets from meat, but in combination with other products can replace it. This beneficial property of green beans is actively used by vegetarians and people who adhere to fasting.
Nutritionists put green beans on the first place of the podium among other products for their beneficial qualities. They recommend their patients to consume green beans at least twice a week.
Harm and contraindications of green beans
Green beans, under certain conditions, can harm the human body.
Therefore, it is so important to know the contraindications to the use of the product:
- Colitis.
- Gastritis.
- Peptic ulcer of the stomach and intestines.
- Cholecystitis.
Beans should be eaten with caution for people with a history of gout and nephritis. Elderly people, people with high acidity of gastric juice, as well as with a tendency to gas production, should not lean on dishes with beans. Like other legumes, green beans can cause flatulence.
Green beans can be harmful if the conditions for their preparation are not followed. So, it is strictly forbidden to eat a raw product. The beans and beans contain toxic substances, one of which is phenazine. After entering the human body, it causes severe intoxication, and also has a destructive effect on the mucous membrane of the stomach and intestines.
Before eating beans, you need to boil them. Moreover, the cooking time should be at least 1.5 hours. This is the only way to destroy the harmful substances that make up its composition, and this does not affect the benefits of the product.
Thus, it is possible and necessary to eat green beans, but on condition that there are no contraindications to this. Beans are a healthy product that allows you to maintain youth and health for many years.
Calorie content
The average calorie content of 100 g of green beans is 18 kcal, although for a more accurate calculation of kilocalories, you will need to know the variety of beans. The calorie content of raw green beans varies from 18 to 32 kcal per 100 g of product. However, it is not eaten in its raw form, as it can provoke poisoning of the body.
The cooking process affects the final calorie content of the product, since the transformation of carbohydrates, fats and proteins occurs during heat treatment. In addition, the addition of seasonings, spices, butter, cream, etc., affects the calorie content of the final dish.
Cooked green beans can have from 47 to 128 kcal per 100 g of product. It can be added to salads or used as a side dish.
Fried green beans are an even more high-calorie dish that is not entirely suitable for dietary nutrition. 100 g of fried beans contains 178 kcal.
If the beans are stewed, then its average calorie content per 100 g of product will be 136 kcal. Fresh frozen green beans contain no more than 28 kcal per 100 g.
The calorie content of all foods, including beans, is determined by the amount of fat, beks and carbohydrates in them. So 1 g of fat is 9 kcal, 1 g of protein and carbohydrates - 4 kcal. Thus, the energy value of the product is calculated.
Nutritional value of green beans
Nutritional value of the product:
- Carbohydrates 3.14 g.
- Proteins 1.2 g.
- Fat - 14 g.
Nutritional value - this is the set of useful properties of the product that provides the physiological needs of a person, therefore, in addition to fats, proteins and carbohydrates.
You can also consider other components that make up the beans, including:
- Water - 90 g.
- Starch - 1 g.
- Organic acids - 0.1 g
- Dietary fiber - 3.4 g
- Saturated fatty acids - 0.1 g
- Ash - 0.7 g.
Green beans are rich in vitamins, including:
- Vitamin A - 67 mcg.
- Vitamin PP - 0.5 mg.
- Vitamin B1 - 0.1 mg.
- Vitamin B2 - 0.2 mg.
- Vitamin B5 - 0.2 mg.
- Vitamin B6 - 0.2 mg.
- Folic acid - 36 mcg
- Vitamin C - 20 mg
- Vitamin E - 0.3 mg.
- Niacin equivalent - 0.9 mg.
- Beta Carotene - 0.4 mg
There are many micro and macro elements in green beans:
- Calcium - 65 mg
- Potassium - 260 mg.
- Magnesium - 26 mg
- Iron - 1.1 mg
- Sodium - 2 mg
- Phosphorus - 4.4 mg.
- Iodine - 0.7 mg.
- Zinc - 0.18 mg.
- Sulfur - 9 mg.
- Copper - 33 mg
- Fluoride - 2.5 mcg.
- Selenium - 1.4 mcg
- Silicon - 5.25 mg.
- Cobalt - 1 mcg.
Green beans have a fairly low glycemic index, which is fifteen, that is, no more than 15% of carbohydrates are converted into glucose. The product has a positive effect on metabolism, does not provoke a feeling of fatigue, does not allow to gain excess weight.
Green beans
There are many varieties of beans, there are about 50. There are beans that grow in bushes, there are climbing plants that resemble grapes in appearance. So, the pods of Chinese and Japanese beans can reach a length of 90 cm.
In Russia, red and yellow green beans are more common, although there are also such plant varieties as:
- Fana asparagus beans from Poland. The plant has white seeds and green pods. This type of bean is very resistant to various diseases and has powerful antibacterial properties. Fana is great for canning.
- Another variety of beans from Poland is Panther beans. The plant has juicy yellow pods. They can be eaten even fresh.
- Bean variety "Deer King" comes from Holland. This variety gives a large yield, the pods have a rich yellow color. Beans have a delicate flavor. The Deer King harvest can be harvested 2 times a year.
- Royal Purple beans from America produce reddish pods when grown. But after heat treatment, they turn green.
- Another American bean variety is called "Indiana". The beans contain grains that have a cherry pattern that resembles an Indian in a sombrero.
- Beans "Blau Hilde" from Australia. This plant has purple pods and creamy grains.
- American beans "Blue Laike" are famous for their abundant harvest. Its pods are purple and the grains are large.
- Hell Ram is another American bean that also produces a bountiful harvest. The grains of these beans have a pleasant mushroom smell, which remains after heat treatment. The color of the grains is lilac-pink.
- American fruitful variety "Golden Nectar". These beans are distinguished by early germination, long pods can be harvested already 2 months after planting.
- Japanese bean variety "Akito" is distinguished by its black beans, which have a delicate mushroom smell. It is a very productive variety.
Methods for harvesting green beans for the winter
You can buy green beans in the store at any time of the year, but often the price of the product is overpriced. Moreover, the conditions under which the product was grown remain unknown. For these reasons, many housewives prefer their own stock to store beans.
In order to be able to consume home-made green beans in winter, you need to take care of this in the summer or autumn months.
Freezing. Green beans can be frozen. In this form, it retains all the beneficial properties and practically does not lose vitamins. Before freezing, the beans are washed, cut into pieces, placed in plastic bags or containers, and then put into the freezer.
Canning
Canned green beans salads are a good addition to meat dishes. Pickled beans are very tasty. It is an excellent independent snack, can be used as a side dish. There are a huge number of salads in which pickled green beans are one of the ingredients.
For blanks, you should take fresh product. If the beans are a little dry, then soak them in water before starting cooking.
Recipe number 1. To prepare a liter of brine, which will be filled with beans, you will need 40 g of sugar and salt, cloves and peppercorns (to taste). Water should be taken taking into account that some of it will be absorbed by the beans themselves, and some will evaporate.
The beans are poured with brine, brought to a boil and the heat is reduced. Cook the beans until soft. The average cooking time is 1.5 hours. At the end of cooking, 70% vinegar is added to the brine (a teaspoon per liter of water). Without waiting for cooling, the beans are transferred to jars that have been previously sterilized. Then they are covered with a warm towel and left to cool.
Recipe number 2. You can prepare a salad from beans for the winter by adding other vegetables to it, for which you will need:
- A pound of beans.
- 3 medium onions.
- 5 medium sized tomatoes.
- 300 g carrots.
- Sunflower oil - 3 tablespoons.
- 2 teaspoons of sugar and salt.
- 40 ml of table vinegar.
- Ground pepper and peas.
- Medium bunch of basil.
All ingredients need to be meticulous. Beans and basil are cut coarsely, carrots are cut into cubes and onions are cut into half rings. Before cutting tomatoes, peel them off. To do this, tomatoes are preliminarily doused with boiling water, after which they are cut into slices.
Onions, carrots and tomatoes are stewed with oil for 10 minutes, after which all spices, beans and basil are added to them. Leave the salad on the fire for another 5 minutes, then pour in the vinegar and mix thoroughly. The last stage of preparation is transferring the salad to jars and sterilizing it for 5 minutes.
Recipe number 3. This is another eggplant and tomato bean salad recipe.
To prepare it, you will need the following ingredients:
- Green beans - 1 kg.
- Two kilograms of eggplant.
- Fresh tomato juice - 2 l.
- Carrots and onions 0.5 kg each.
- Vegetable oil - 0.5 l.
- Bell pepper.
- Sugar - 70 g.
- Salt - 80 g.
- Apple cider vinegar - 100 ml.
- Fresh parsley - half a bunch.
Before adding to the salad, beans will need to be boiled until cooked. Cut the pepper into strips, cut the eggplant into cubes, and cut the onion into half rings. The carrots are chopped on a grater. All vegetables are placed in boiled tomato juice and boiled for an hour. At the end, add apple cider vinegar, and then roll up the salad in pre-sterilized jars.
Recipe number 4. You can cook green beans in tomato sauce and roll them up in jars for the winter:
- The beans must be boiled until cooked in slightly salted water.
- Drain the beans in a colander to allow excess liquid to drain. Then put it in jars.
- Bring the tomato juice to a boil and pour over the beans.
- Place the jars in a suitable container and sterilize for an hour.
You can add other vegetables to the beans, which will only improve the taste of the dish:
- To prepare a vegetable mixture for 1 kg of beans, you need 800 g of tomatoes, 200 g of carrots and onions.
- You also need to take 1 tbsp. a spoonful of sugar, 2 tbsp. tablespoons of salt, peppercorns, bay leaf, vinegar 9% - 2 tbsp. spoons, parsley.
- The beans need to be chopped and steam blanched for about 5 minutes and then cooled.
- Chop onions and carrots and fry with the addition of vegetable oil.
- Pass the tomatoes through a meat grinder, add sugar, salt and vinegar to them, then bring to a boil and boil for about 15 minutes.
- Then add all the ingredients to the tomato brine and cook for another 30 minutes.
- The resulting salad is laid out in jars, which must be sterilized in advance.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
