Beans, snap, green
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
31
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 28 (89.9%) |
| Protein | 7.3 (23.6%) |
| Fat | 2.0 (6.4%) |
| Total | 31 (100%) |
Serving: 1 cup 1/2" pieces [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 90 (90.3%) |
| Carbohydrate | 7.0 (7.0%) |
| Protein | 1.8 (1.8%) |
| Ash | 0.7 (0.7%) |
| Fat | 0.2 (0.2%) |
| Total | 100 (100%) |
Serving: 1 cup 1/2" pieces [100g]
Benefits
-
High in fiber, which aids digestion and helps you feel full for longer
-
Rich in protein to help build and repair muscles
-
Contain antioxidants like kaempferol and quercetin that protect cells from damage
-
Good source of folate, which is important for cell growth and DNA synthesis
-
Provide vitamins K and C for immune function and collagen production
Risks
-
Can cause gas and bloating due to difficulty digesting certain complex sugars (oligosaccharides) in beans
-
High in carbohydrates which can impact blood sugar levels if consumed in large quantities
-
Contain phytic acid which can reduce absorption of minerals like iron and zinc if not soaked and cooked properly
-
May contain traces of pesticide residues depending on farming practices
-
Some individuals can be allergic to beans
Additional Information
Beans, snap, green, raw, also known as green beans or string beans, are a popular vegetable that offers numerous nutritional benefits. These vibrant and crunchy legumes are low in calories and fat, making them an excellent addition to a healthy diet. However, it is important to note that there are some potential risks associated with consuming raw green beans.
Let's start with the nutritional benefits of green beans. These vegetables are an excellent source of dietary fiber, which plays a crucial role in maintaining a healthy digestive system. A one-cup serving of raw green beans contains approximately 2.6 grams of fiber, aiding in digestion and promoting regular bowel movements.
Green beans are also rich in vitamins and minerals. They are particularly high in vitamin C, an essential nutrient that supports immune function and acts as an antioxidant, protecting the body against damage from harmful free radicals. Additionally, green beans provide vitamin K, which is vital for blood clotting and bone health, and folate, a B-vitamin that is crucial for cell growth and development.
Furthermore, green beans are a good source of several minerals, including potassium, manganese, and iron. Potassium helps regulate blood pressure and maintain proper heart function, while manganese supports bone health and plays a role in metabolism. Iron is essential for the production of red blood cells and the transportation of oxygen throughout the body.
Despite their many nutritional benefits, there are a few risks associated with consuming raw green beans. Raw green beans contain a naturally occurring toxin called lectin, which can cause digestive issues. Lectins are proteins that can interfere with the absorption of nutrients and may cause symptoms such as nausea, vomiting, and diarrhea when consumed in large quantities. However, the lectin content in green beans is significantly reduced when they are cooked, making them safe to eat.
Another potential risk is the presence of harmful bacteria such as E. coli on raw green beans. These bacteria can cause foodborne illnesses, resulting in symptoms like abdominal pain, diarrhea, and fever. To reduce the risk of bacterial contamination, it is essential to thoroughly wash fresh green beans before consumption and cook them properly to kill any potential pathogens.
In conclusion, raw green beans offer several nutritional benefits, including being a good source of fiber, vitamins, and minerals. They can support a healthy digestive system, boost the immune system, and contribute to overall well-being. However, it is important to note the potential risks associated with consuming raw green beans, such as the presence of lectins and harmful bacteria. To minimize these risks, it is recommended to cook green beans thoroughly before consuming.