Bean Basics Unveiled
Green beans, also called string beans or snap beans, boast over 130 varieties, categorized as bush or pole beans. Bush beans grow compactly, while pole beans need
support to thrive, sometimes reaching seven feet. Originating in Peru about 7,000 years ago, green beans are now globally cultivated. Major producers include Indonesia, India, and China, with significant U.S. production as well. These plants offer edible beans and pods, alongside leaves and flowers that attract pollinators. Historically, string removal was a significant advancement, credited to botanist Calvin Keeney, who bred stringless varieties in 1894. Beyond human benefits, green beans also help plants by combating harmful fungi.
Nutrient-Rich Profile
Green beans, a type of legume, belong to the _Phaseolus vulgaris_ classification, encompassing various bean types like kidney and pinto beans. The green bean, specifically, is the unripe fruit inside protective pods of common beans. A popular variant is the haricot vert or French green bean, known for its slender, tender pods. Beyond vitamins and minerals, green beans are packed with proteins, carotenoids, and antioxidants. A one-cup (125 grams) serving of cooked green beans provides about 43.8 calories, with 9.9 grams of carbohydrates (4 grams fiber, 4.5 grams sugar), and 0.4 grams of fat. They are also a source of 2.4 grams of protein, plus key micronutrients like vitamin K (50% DV), manganese (17% DV), and vitamin C (13% DV), among others. The presence of starch and fiber in green beans also enhances their impact on health, offering sustained benefits after digestion.
Cancer-Fighting Power
Green beans are associated with numerous health advantages, including potential cancer prevention. Their high antioxidant content aids in neutralizing free radicals, crucial for averting diseases. Studies show that green beans and other _Phaseolus vulgaris_ beans possess anticarcinogenic properties linked to resistant starch, fiber, and phenolic compounds. Nutrients in green beans exhibit anticarcinogenic qualities, independent of antioxidant activity, placing them among strong cancer-fighting foods. Research also suggests that peptides in green beans might hinder cancer cell growth. Regular consumption of green beans is connected to a lower risk of breast, colon, and prostate cancer. They also inhibit the growth of leukemia, breast cancer, and lymphoma cells. Lutein, a carotenoid in green beans, is linked to reduced risk of breast, colon, cervical, and lung cancers. Vitamin C and vitamin K in green beans also contribute to cancer prevention by targeting cancerous cells and protecting against various cancer types.
HIV Slowing Effects
A 2010 Hong Kong study investigated the impact of a French green bean nutrient on tumors, fungi, and HIV. The study revealed notable effects in all three areas, particularly the nutrient's ability to inhibit HIV. The human immunodeficiency virus (HIV) is a persistent virus transmitted through certain bodily fluids. HIV, which can progress into AIDS if left unaddressed, affects T cells vital for fighting infection. The virus uses reverse transcription to create cDNA from RNA templates, integrating into the body's DNA. To decelerate this, antiretroviral medications are used. The study showed that nutrients from French green beans can reverse transcription in HIV-1 cells, the most widespread HIV form. This suggests that green beans might be a long-term treatment addition alongside antiretroviral therapy and other HIV/AIDS-fighting foods.
Diabetes Risk Reduced
Eating whole grains like beans and legumes at least three times weekly can lower diabetes risk. Additionally, foods with a low glycemic index are beneficial. Green beans, due to their fiber and carbohydrates, are considered low GI foods, offering slow carbohydrate release and avoiding blood sugar spikes. They are among the best whole grains, especially if you're at risk for obesity or diabetes. Low glycemic index diets are linked to improved insulin sensitivity and regulate diet-insulin responses. In a study in Mexico, cooked common beans given to diabetic rats lowered glucose, triglycerides, and cholesterol, supporting pancreatic beta cell protection. Research also reveals that, several _Phaseolus vulgaris_ beans including green beans might serve as a nutritional approach to diabetes management. In 2022, a similar study on rats provided analogous outcomes. Studies on inflammation linked to diabetes in animals have indicated positive results from consumption of _Phaseolus vulgaris_ beans.
Weight Management Support
Green beans help in weight management for those at risk of obesity due to their low glycemic index and are considered whole grains. Incorporating green beans in a balanced meal is clinically shown to help manage weight by reducing blood glucose levels and decreasing secretion of ghrelin, which signals hunger. They’re particularly helpful for people at risk of diabetes. The fiber in green beans helps manage glucose levels, which contributes to better weight management. Green beans contribute to improved overall health because they are a whole grain, high-fiber food that is low on the glycemic index scale.
Heart Health Champion
Green beans contribute to heart health by reducing cholesterol and helping manage metabolic syndrome, which reduces the risk of heart disease, stroke, and diabetes. This is partly due to the resistant starch and dietary fiber in beans, which help regulate how the body uses fat and controls appetite. Consuming legumes four or more times weekly can decrease heart disease risk by up to 22%, compared to once a week. Eating just ¾ cup of beans daily decreased the risk of heart attack by an astounding 38 percent. Vitamin K and lutein in green beans are especially powerful for heart protection. Vitamin K prevents calcium deposits in arteries, preventing hardening. Low lutein levels are associated with arterial wall hardening, while high levels are linked to reduced risk of coronary disease and heart attack.
Fertility and Newborns
Optimal lifestyle and nutrition can correct issues causing infertility. Green beans and other legumes provide excellent nutrients for those at risk, including a low glycemic index, and folate and iron. Folic acid is good for increasing fertility in males and females, and it's good for babies. Dietary folate of a large number of birth defects. Folate deficiency is something you can avoid by eating green beans. This is why it's important to get enough folate, and green beans can help with that. Overall, green beans offer significant benefits for individuals trying to conceive and during pregnancy, supporting both fertility and fetal development.
Digestive System Boost
The fiber in green beans aids in maintaining optimal digestive health, helping to prevent digestive problems. One way it helps is by safeguarding the lining of the gastrointestinal tract. This protection, combined with regular vitamin B12 and C intake, supports iron absorption, which further aids digestive health. Green beans contribute to a healthy digestive system through their high fiber content. Fiber is essential for regular bowel movements and can help prevent constipation and other digestive issues. Regular consumption of green beans can contribute to a healthy gut environment. It's a natural way to enhance your digestive health.
Strong Bone Support
Green beans, rich in vitamin K, help in building and maintaining strong bones. From the elderly at risk of osteoporosis to athletes, vitamin K can boost bone density, decrease fracture risk, and facilitate bone healing. Vitamin K plays a crucial role in bone health, ensuring optimal bone mineral density. Adequate intake of vitamin K is essential for maintaining a strong and healthy skeletal system. These beans offer a natural way to promote bone health and prevent potential problems.
