Beans, snap, yellow
Category: Vegetables & Vegetable Products State: Canned, Drained Solids Characteristics: No Salt Added
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 (90.0%) |
| Protein | 7.0 (23.0%) |
| Fat | 1.4 (4.5%) |
| Total | 31 (100%) |
Serving: 1 cup [153g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 143 (93.3%) |
| Carbohydrate | 6.9 (4.5%) |
| Protein | 1.8 (1.2%) |
| Ash | 1.5 (1.0%) |
| Fat | 0.2 (0.1%) |
| Total | 153 (100%) |
Serving: 1 cup [153g]
Benefits
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High in fiber and protein. One cup provides 7 grams of fiber and nearly 8 grams of protein
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Rich in folate and manganese. Folate supports cell growth and manganese is used for energy production and antioxidant defenses
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Contain antioxidants like polyphenols that may help reduce inflammation. The yellow color comes from flavonoids like quercetin and kaempferol
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Low in fat and calories. One cup contains about 115 calories and less than 1 gram of fat
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May help manage blood sugar levels due to their fiber and protein content. The soluble fiber in beans can slow digestion and help prevent spikes in blood sugar
Risks
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High in carbohydrates. Can spike blood sugar levels in some individuals
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Contains lectins that may cause digestive issues like gas and bloating in some people if consumed in large amounts
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May cause allergic reactions in individuals with legume allergies
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High in purines which can trigger gout attacks in susceptible individuals
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If excessive sodium intake is a concern, canned beans may not be the best choice since they absorb sodium during the canning process even if salt is not directly added
Additional Information
Beans, snap, yellow, canned, no salt added, drained solids, are a nutritious food choice that offers numerous health benefits. These beans, also known as yellow wax beans, are a variety of snap beans that are harvested when they are still young and tender. They are a versatile ingredient that can be used in various dishes, including salads, stir-fries, and soups. Let's delve into the nutritional benefits and risks associated with this particular food item.
Nutritional Benefits:
1. High in Fiber: Beans, snap, yellow, canned, no salt added, drained solids, are an excellent source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system, preventing constipation, and promoting regular bowel movements.
2. Rich in Vitamins and Minerals: These beans are a good source of essential vitamins and minerals, including vitamin C, vitamin A, vitamin K, folate, and potassium. Vitamin C acts as an antioxidant, supporting the immune system and aiding in collagen production. Vitamin A is essential for maintaining healthy eyesight, while vitamin K is important for blood clotting. Folate is crucial for cell growth and development, especially during pregnancy.
3. Low in Calories: Beans, snap, yellow, canned, no salt added, drained solids, are relatively low in calories, making them an ideal choice for individuals looking to manage their weight. They can be incorporated into a balanced diet without adding excessive calories.
4. Antioxidant Properties: Yellow wax beans contain various antioxidants, such as carotenoids and flavonoids. These compounds help protect the body against free radicals, which can damage cells and contribute to chronic diseases like cancer and heart disease.
5. Heart-Healthy: The absence of added salt in canned yellow wax beans makes them a heart-healthy option. High sodium intake is associated with an increased risk of hypertension and cardiovascular diseases. By choosing the no salt added variety, you can enjoy the nutritional benefits of beans without the detrimental effects of excess sodium.
Potential Risks:
1. Sodium Content: While the canned yellow wax beans mentioned are labeled as "no salt added," it is important to note that they still contain a small amount of naturally occurring sodium. Individuals on a sodium-restricted diet should be mindful of their overall sodium intake and consider rinsing the beans before consumption to further reduce sodium content.
2. BPA Exposure: Canned foods, including yellow wax beans, may be packaged in containers lined with bisphenol A (BPA), a chemical that has been associated with potential health risks. To minimize exposure, opt for BPA-free canned goods or choose fresh or frozen yellow wax beans instead.
In conclusion, beans, snap, yellow, canned, no salt added, drained solids, offer a range of nutritional benefits including high fiber content, essential vitamins and minerals, low calorie density, and antioxidant properties. They can be a valuable addition to a balanced diet. However, individuals with specific dietary restrictions, such as those on a sodium-restricted diet or concerned about BPA exposure, should take precautions. As with any food, moderation and variety are key to obtaining optimal nutrition.