Rich in essential nutrients for the body, green beans are allies of our health
The 9 most useful legumes for a healthy diet
In summer, green beans are the best choice for those who want to bring to the table a dish rich in valuable nutrients for the body. And since the canned product on the market is available all year round, you can enjoy its benefits regardless of the season. But what are the properties of green beans?
Their caloric intake is low (just 31 calories in a 100-gram serving) and for this reason they are a candidate to be the ideal food for those who want to lose weight. Furthermore, being rich in fiber, they help deflate the belly and promote digestion: as evidenced by a study published in the Journal of Gastroenterology, these substances are essential for the proper functioning of the intestine.
Green beans are also considered to be foods with a low FODMAP content: this term refers to that series of short-chain carbohydrates that are poorly absorbed in the intestine, and which with their fermentation produce annoying symptoms such as bloating, diarrhea and abdominal pain. As suggested by the Cleveland Clinic, a diet free of FODMAP-rich foods can help reduce and counter the onset of intestinal problems such as irritable bowel syndrome.
Like all legumes, green beans are also an excellent source of vegetable protein. Although they do not contain all the essential amino acids, introduced in a varied and balanced diet bring many benefits to our body. In particular, they act as “building blocks” for the formation of tissues, intervene in the blood clotting process and play an important role in the development of the immune system.
Among the other nutrients in which green beans are rich, antioxidants stand out: vitamins A and C, lutein and carotenes protect the body from free radicals, responsible for oxidative stress and the onset of many chronic diseases. Furthermore, zeaxanthin has a protective action against the retina, subject to an aging process known as age-related macular degeneration.
A study published in Critical Reviews in Food Science and Nutrition has instead shown that isoflavones play a fundamental role in the prevention of health problems such as loss of bone density and some types of cancer – particularly breast and prostate.
Green beans are also good for the heart. The fibers contained in it contribute to reducing cholesterol and blood sugar levels, while potassium regulates blood pressure. A review published in the Journal of Medicinal Food highlighted how legumes have a protective function at the cardiovascular level, preventing problems such as hypertension and heart attack.
There are no particular contraindications to the consumption of green beans, but it is good not to abuse them. They are in fact a source of oxalic acid, a substance that can promote the formation of kidney stones. If in doubt, do not hesitate to ask your doctor for advice.