Green beans have exceptionally good nutritional content. The vitamins, minerals and fiber it contains are associated with a variety of health benefits. Among other things, green beans improve blood pressure and digestion and also reduce cholesterol levels and the risk of developing diabetes.
Beans contain no fat and few calories, but are high in fiber, vitamin K, vitamin C, folic acid and potassium. Green beans can therefore be helpful if you want to meet your daily requirements for these nutrients, reports nutritionist Lara Whitson from the Cleveland Clinic (USA).
Improved digestion
The healthy ingredients in green beans have many beneficial effects on the body. The fiber it contains improves digestion, for example.
“Fiber helps the stool become softer and easier to pass. But fiber isn’t just about preventing constipation. “They also help balance the gut microbiome – the microscopic organisms that help you digest food and absorb nutrients,” says Whitson.
Less cravings
When people eat sugary, low-fiber foods, this is associated with an increase in blood sugar levels, but the blood sugar levels then drop relatively quickly, which is often associated with a renewed feeling of hunger.
The advantage of eating green beans is that you don’t feel hungry afterwards because they are digested more slowly and therefore ensure you are full for longer.
“Green beans contain almost exactly the same amount of fiber and natural sugars, providing a better nutritional balance than most processed foods. This means there are no ups and downs in blood sugar levels that cause hunger and sluggishness,” explains the nutritionist.
Promote healthy bones
Green beans also contain a lot of vitamin K, which is healthy for bones. “Calcium is the focus of attention when it comes to bone health, but you need other nutrients too. Studies show that inadequate vitamin K intake in the diet can harm bone health,” adds the expert.
To absorb vitamin K, Whitson recommends not taking vitamin K supplements, as these can interact with blood thinners. In general, it is more advisable to get vitamins and minerals through normal food – and beans are a good source here.
Because green beans are high in vitamin C, they are also beneficial for immune function. Eating green beans can strengthen the immune system, emphasizes the nutritionist.
Healthy for the heart
When blood pressure or cholesterol levels are elevated, the risk of heart disease increases. However, green beans can help reduce the risk.
“Green beans contain folic acid and potassium, two nutrients that can promote heart health. These nutrients can help regulate blood pressure when combined with other healthy lifestyle habits such as diet and exercise,” she said.
The fiber in green beans contributes to healthier LDL cholesterol levels. According to Whitson, they absorb the cholesterol in the large intestine before it can enter the blood.
These positive effects of green beans on blood pressure and cholesterol levels are also highlighted in an article by the American Heart Association.
The specialist book “Nutritional Composition and Antioxidant Properties of Fruits and Vegetables” also describes a beneficial effect of green beans on the intestines and also points to a reduced risk of cardiovascular disease, diabetes and high blood pressure, which is attributed to the phytonutrients they contain becomes.
A particularly healthy food
Overall, green beans are an excellent way to reduce your personal risk of some serious diseases such as diabetes and cardiovascular disease. Consuming green beans also contributes to healthier blood pressure and cholesterol levels, which is why they should not be missing from any healthy diet. (as)
