Dietary properties of green beans:
How many calories are in green beans, what dietary properties they have, all this is of interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.
So here it is:
Beans are very popular due to their unique dietary properties and the content of a large number of useful vitamins and microelements.
Among the vitamins, it should be noted such as B vitamins, including folic acid and vitamins B1, B2, B5, B6, B9, as well as vitamins C, E and of course carotene. Beans are rich in useful micro and macroelements, such as iron, phosphorus, potassium, sodium, magnesium, calcium and others. Beans are high in fiber and protein. Fiber, by the way, is not rough, but rather gentle, just the kind that will help remove toxins from the human body, which makes it a desirable component of many diets, including diets for weight loss.
Beans, in the form of young pods, are recommended for people suffering from anemia or anemia. This product is also very useful for normalizing the function of the liver, kidneys, respiratory system, and even strengthening the nervous system. Green beans can and do lower blood sugar levels due to the presence of an insulin-like substance called arginine in this plant. If you regularly consume beans as a food product, then it is quite possible for diabetic patients to reduce their insulin doses.
Beans are very useful for normalizing the digestive system. It will not interfere with the normalization of the cardiovascular system, since iron, which is contained in large quantities in beans, can stimulate the formation of red blood cells. The calming properties of beans have also been noted. Those who often eat beans of all types have a balanced and calm character.
Calorie content of beans boiled in tomato sauce
Beans go well with both vegetables and meat. Tomato is most often used to make sauce for bean dishes.
Housewives use white and red beans for cooking.
Red beans have a lower calorie content; when boiled, they contain 95 kcal per 100 grams of product, and white beans - 102 kcal.
However, white beans contain more iron, so eating them is more beneficial.
100 grams of white beans cooked with tomato sauce contains:
- proteins 9.8 grams;
- fat 0.76 grams;
- carbohydrates 23 grams.
The calorie content of 100 grams of beans cooked in tomato sauce will depend on the products used in the cooking process, and can range from 106 kcal to 140 kcal.
This value can be reduced by reducing the amount of sugar and vegetable oil that must be added to the dish when preparing it.
You can buy canned beans with tomato sauce at various retail outlets. This is a completely prepared dish that can be eaten immediately after opening the jar. The label of such canned food must indicate the composition and calorie content of the product. This is very convenient for people monitoring their daily calorie intake.
Product selection and storage
If you decide to purchase fresh green beans, you should know what characteristics the fresh product has:
- The pods should be resilient;
- There should be no damage or stains;
- The color is dark green.
A fresh plant can be stored for no more than 7 days in the refrigerator, so you should not buy the product for future use.
More often in grocery stores you can find frozen green beans, but even here you should be aware of some nuances in the choice:
- If possible, examine the contents of the package, which should not contain pieces of ice;
- There should also be no visible stains or damage on the pods;
The packages offered by the manufacturer ensure that the product is completely washed and ready for use. The beneficial properties of frozen beans last up to 6 months if stored in the freezer of the refrigerator. Repeated defrosting is not recommended. We should not forget that the beneficial properties of the product directly depend on storage conditions.
The value of plant-based meat
Approximately 20% of the total mass of beans is protein. That is why nutritionists often put this product on the same level as meat. Almost 60% comes from carbohydrates. But they cannot be called empty. The body is charged with energy, and the person feels full for a long time. If you eat one hundred-gram serving, you need to walk for half an hour or ride a bike for a quarter of an hour to burn off the calories.
On a note! Beans are incredibly healthy for humans because they contain a number of vital amino acids.
Component composition:
- zinc;
- vitamin K;
- sulfur;
- ascorbic acid;
- copper;
- vitamins from group B;
- potassium;
- iron;
- tocopherol;
- calcium;
- retinol;
- sodium;
- calcium.
With regular consumption of boiled beans, the body will receive certain minerals, micro- and macroelements, and vitamins in the right quantities. This product fits perfectly into the diet.
Beneficial features:
- improved kidney function;
- prevention of intestinal infections and dermatological diseases;
- prevention of cardiovascular diseases;
- promoting weight loss;
- stabilization of hemoglobin and adrenaline levels.
Beans will be incredibly useful for people with diabetes. The amino acids contained in legumes act on the human body like insulin.
On a note! Some people who want to lose weight follow a monotonous bean diet. The result will be amazing, but you can’t eat beans exclusively for a long time. In this case, you need to take additional vitamin and mineral complexes.
How many calories are in boiled green beans?
People began to eat beans a long time ago. At first, food was prepared only from ripe beans, but then they began to make salads from unripe pods. Later, special varieties of green beans were developed.
There are varieties of beans whose pods can have different colors, from light green to light yellow.
The degree of maturity is determined by the shade: young pods have a lighter and more delicate color.
A 100 gram serving of boiled green beans contains only 24 kcal.
It also contains the following nutrients:
- proteins 2.0 grams;
- fats 0.2 grams;
- carbohydrates 3.6 grams.
Due to its low calorie content and high content of beneficial microelements, green beans are one of the most common foods in the diet.
They can be eaten only after preliminary boiling in lightly salted water. These beans cook faster than ripe beans. After which you can make a salad from it with the addition of other ingredients.
Green beans are often used to prepare complex hot dishes, such as the beloved lobio. The pods successfully replace high-calorie side dishes for meat or fish.
Arginine contained in the pods has properties similar to the action of insulin a. As a result, blood sugar levels may normalize.
Varieties of green beans
There are many varieties of beans, there are about 50 of them. There are beans that grow in bushes, and there are climbing plants that look like grapes. Thus, the pods of Chinese and Japanese beans can reach a length of 90 cm.
In Russia, red and yellow green beans are more common, although there are also such varieties of the plant as:
- Green beans "Fana" from Poland. The plant has white grains and green pods. This variety of bean is very resistant to various diseases and has powerful antibacterial properties. Fana is great for canning.
- Another bean variety from Poland is the Panther bean. The plant has succulent yellow pods. They can be eaten even fresh.
- The Deer King bean variety comes from Holland. This variety produces a large harvest; the pods have a rich yellow color. The beans have a delicate taste. The Deer King can be harvested twice a year.
- Royal purple beans from America produce pods that have a reddish tint when grown. But after heat treatment they turn green.
- Another American bean variety is called Indiana. The pods of these beans contain grains that have a cherry pattern that resembles an Indian in a sombrero.
- Blau Hilde beans from Australia. This plant has purple pods and creamy grains.
- American Blue Like beans are famous for their abundant harvest. Its pods are purple in color and the grains reach large sizes.
- 'Ad Ram' is another American bean variety that also produces a bountiful harvest. The grains of this bean have a pleasant mushroom smell, which persists after heat treatment. The color of the grains is lilac-pink.
- American productive variety “Golden Nectar”. This bean is characterized by early germination; long pods can be harvested already 2 months after planting.
- The Japanese variety of beans "Akito" is distinguished by black grains that have a delicate mushroom smell. This is a very productive variety.
Bju beans
Standard beans BZHU product includes the following components per 100 g:
- proteins - 21 g;
- fats - 2 g;
- carbohydrates - 47 g.
The energy value of the plant crop may vary depending on the variety; per 100 g of the edible part (without peel) it is about 100-298 kcal.
Struchkova
Green beans have a low calorie content because... contains 24 kcal per 100 g. The variety has a high water content (90.32 g). The legumes of the asparagus variety of beans are in the peel; the product can be used raw or boiled, in stewed vegetable dishes. According to the BJU of the product, per 100 g the protein content in beans is 2 g, fat - 0.1-0.2 g, carbohydrates - 3.6 g.
The product is sold fresh or frozen; after processing, the product does not lose its nutritional characteristics, microelements and vitamin complexes are preserved. However, heat treatment (frying, stewing, canning) increases the calorie content of the product.
The milk pods retain the most beneficial characteristics; their fruits are tender, soft, and do not require long-term steam treatment. Legumes contain a rare vitamin K complex, which is required to maintain blood clotting and calcium absorption by the body.
The product contains manganese, which improves the elasticity and tone of the skin. Dietary fiber stabilizes the functioning of the stomach and intestinal motility, allowing the removal of toxic substances. The small amount of calories in the fruit variety led to the use of the product in dietary nutrition.
Standard side dishes can be replaced with boiled beans in pods 1-2 times a week. Beans are included in the mandatory diet of the zonal and vegetable diet, fasting days. It is necessary to take into account that with excessive consumption of plant crops, heaviness in the stomach may occur.
Red
Red beans have a calorie content of about 310 kcal, contain up to 52.7 g of carbohydrates per 100 g of product, about 21 g of protein, and 1.6 g of fat. The fruits of the red bean variety are large, have a glossy shine, a dense shell, the pulp is distinguished by a delicate nutty taste. The product contains easily digestible protein compounds, comparable in nutritional value to meat.
Red pods also contain vitamin components (C, PP, H, group B), mineral components (potassium, iron, calcium, manganese, phosphorus, sodium, etc.). Fiber provides quick saturation of the body, complex carbohydrate compounds ensure long-term saturation of the body, so the product is included in small quantities in dietary complexes.
A nutritionist should recommend eating animal carbohydrate compounds or plant carbohydrates. It is not recommended to consume the red variety of plant crop in its raw form; the product must undergo heat treatment. The product is high in calories, so excessive consumption of beans is not recommended during pregnancy or intestinal diseases. The variety is not included in the diet of elderly people and minors under 12 years of age.
We recommend that you read Rice for diet and weight loss
White
White beans contain BJU in the following proportions:
- proteins - 20.9 g;
- carbohydrates - 64 g;
- fats - 1.8 g.
The calorie content of the variety is about 325 kcal. The fruits have a milky creamy hue, are dense in structure, and have a glossy shine. More than 20% of the volume of plant crops comes from high-quality plant protein compounds, comparable in nutritional value to beef.
Regular consumption of dishes made from white beans helps remove toxic substances and waste, stabilize intestinal function and reduce cholesterol levels in the blood. The plant variety contains folic acid, B vitamins, and mineral components (potassium, magnesium, zinc), which have a positive effect on the functioning of the heart and blood vessels.
The presence of protein compounds and complex proteins in the product makes it possible to include beans in diets; it is recommended in limited quantities on fasting days, because can replace the benefits of side dishes and meat
It is important to follow the recommended proportion of the product to prevent a feeling of heaviness in the stomach and gas formation. White beans are not recommended for use for gout, pyelonephritis, colitis
