Green beans: calorie content of boiled, fried, frozen, stewed and steamed

What substances and elements are contained in green legumes?

Green beans are a unique product that has a vitamin and mineral composition . People who care about their health should definitely include it in their diet.

The first thing I would like to note is the presence of vitamin K, which is quite rare, but no less significant. Without its participation, processes such as blood clotting or calcium absorption cannot occur.

Beans also help improve the performance of the gastrointestinal tract due to the presence of dietary fiber in the composition. People suffering from diabetes can easily consume it without any restrictions, because it has a fairly low glycemic index (only 15 units!).

For vegetarians, beans are an integral product in their diet, because they are the main source of high-quality vegetable protein, and it replaces protein from meat.

Folic acid has a beneficial effect on a woman's hormonal levels . Fiber and zinc help speed up metabolism, as well as carbohydrate metabolism. Sulfur is a component that is responsible for preventing inflammatory processes in the intestines.

Iron will ensure your circulatory system health, and, no less important, will help solve the problem of anemia. Copper affects the condition of the bone and joint apparatus. Green beans, namely the components from which they are composed, also take care of the nervous system, for example, magnesium helps get rid of the apathy of physical fatigue. It’s not for nothing that green beans are called an “antidepressant.”

KBJU ratio

Green beans are an excellent product for losing weight, because their calorie content per 100 grams is only 24 kcal. Ratio of proteins, fats and carbohydrates per 100 grams :

• proteins 2.5 grams;
• fats 0.3 grams;
• carbohydrates 3 grams.

What are the benefits of fresh and frozen for women and men?

Many people didn’t know, but green beans are considered an environmentally friendly product. Why? Because it does not absorb toxins contained in the environment.

All components of beans have a beneficial effect on the human body in one way or another.
What are the benefits of green beans if you include them in your diet :

1. You will feel how your digestive system has improved and your metabolism has accelerated.
2. Due to its unique feature, it helps remove toxins and waste from the body.
3. Get rid of problems such as constipation.
4. Helps restore genitourinary functions and cleanse the bladder.
5. Getting rid of small kidney stones.
6. For women, green beans have a beneficial effect on the menstrual cycle (reduces pain, the cycle becomes stable), due to the folic acid that is present in its composition.

Is it true that frozen beans are not as healthy as regular beans? Not at all, frozen, on the contrary, has several advantages over regular one . Namely:

• frozen vegetables are always cheaper, so the low price of the product is a significant plus;
• regardless of the time of year, you can always buy it, it is available;
• when frozen, beans do not lose their beneficial properties, they are preserved;
• The product is stored in this form much longer.

Contraindications

In any case, the benefits and harms of absolutely any product are determined purely individually. But still, there are diseases for which it is not advisable to eat beans , namely:

• chronic gastritis;
• stomach ulcer;
• duodenal ulcer;
• colitis;
• cholecystitis.

It is also not advisable for older people to consume these legumes. The huge amount of fiber contained in beans can cause bloating and heaviness in the stomach.

Calories in white beans

White beans have a higher calorie content - up to 325 kcal per 100 g. The nutritional value of the product is as follows:

• protein compounds - 20.9 g;
• carbohydrates - 64 g;
• fats - 1.8 g;
• fatty acids - 0.2 g;
• ash - 3.6 g;
• disaccharides and monosaccharides - 3.2 g;
• starch - 43.8 g;
• water - 14 g;
• dietary fiber - 12.4 g.

White beans contain the following beneficial substances:

• niacin;
• tocopherol;
• riboflavin;
• folic acid;
• pantothenic acid;
• adermin;
• thiamine;
• riboflavin;
• titanium;
• nickel;
• cobalt;
• aluminum;
• molybdenum;
• selenium;
• iodine;
• zinc;
• silicon;
• vanadium;
• iron, etc.

White beans have the following effects:

• improves the body's protective functions;
• reduces the concentration of cholesterol in the blood;
• stabilizes the functioning of blood vessels and the heart;
• helps in removing toxins from the body;
• improves the condition of hair, skin, nails, teeth, etc.

It is necessary to take into account that it is not recommended to exceed the norm in the diet of the white legume variety. Heaviness in the stomach and gas formation may appear. The product is not included in the menu of people who suffer from colitis, gout and pyelonephritis.

When purchasing, it is recommended to choose whole beans with smooth and glossy skin.

If there is mold or signs of rot, the product is considered unfit for consumption. The beans are stored in glass or ceramic containers at room temperature, the place should be ventilated, without access to light. The shelf life of the herbal product is 1 year.

White beans need to be soaked in cool water beforehand for quick cooking.

The water is changed, the beans are boiled for about 30-45 minutes over medium heat. The white variety of beans is optimal for preparing cream soups, complex side dishes, salads, appetizers, and pie fillings. The product goes well with spices, fresh herbs, and onions. The vegetable is used for vegetarian dishes and can replace meat. The chemical composition allows the use of white beans for diets and fasting days.

We recommend checking out Puffed Rice

When choosing, you need to take into account the composition of different types of white beans:

1. Nevi - this variety is distinguished by small beans and has a high concentration of fiber.
2. Black eye is a thin-skinned, small-sized bean that cooks quickly when boiled.
3. Chali - large beans with dense pulp, can be used for frying and salads.

Benefits of green beans, composition

The plant belongs to the legume family. It was brought to us from America, although researchers claim that it was used on our and the neighboring continent 5,000 years ago. For example, Cleopatra used it for cosmetic purposes (face powder), and the pods were also eaten.

But, nevertheless, the fruits we are familiar with were brought to Europe from America. At first, they decorated the facades of buildings and parks with their attractive climbing stems.

And only a century and a half later, the Italians began to use them for cooking. Later, the French developed a softer and more delicate variety, which we now eat, and they called it French. Now we can find green and yellow beans.

Green beans are definitely healthy; they are rich in vitamins and contain many essential minerals. It includes folic acid, carotene, B vitamins, vitamins A, C and the rather rare vitamin K. Minerals include iron, magnesium, zinc, calcium, potassium, chromium, etc.

Vitamin K promotes rapid healing of wounds, improves blood clotting, and calcium absorption. 100 grams contains about 20% of the daily requirement of manganese; this element allows you to maintain youthful skin and its elasticity. Green beans contain proteins and dietary fiber, which makes them suitable for vegetarians and for weight loss.

You can eat the plant either fresh or steamed or boiled. True, it is better to cook it without salt, especially if you want to lose weight, it is better to add spices or natural sauce.

Green beans go well with other products, such as eggs, and are used for winter preparations or salads. However, it is better to use it as a side dish, or in combination with “light” foods.

In our country and the CIS countries there are no problems with purchasing this product. It can be bought both in winter and summer; our climate is conducive to its cultivation.

What are green beans, what are they called?

One day it occurred to the Italians that they could eat not only beans, but also the pods, as long as they were soft and easy to chew. At first, unripe pods of ordinary white beans began to be eaten; later, a new tender variety became a breeding achievement. Its pods come in different colors:

• green
• yellow
• purple

Green beans come in three colors.
Green and yellow pods are similar in their taste and nutritional qualities.

Green beans are called:

• asparagus
• French
• sugar (due to its sweetish delicate taste)
• buttery (this “nickname” was assigned to yellow beans due to the fact that they literally melt in your mouth)

Green beans are called French or asparagus beans.
The leaders in the export of useful products are Asian countries: China, India and Indonesia, as well as Turkey. They consume it as much as possible in the Benelux and France. Today the product is taking root in the kitchens of Eastern Europe.

Chemical composition and nutritional value of green beans

This is a dietary product (100 g - 31 kcal). All types of legumes are a valuable source of vegetable protein. This is the main material for the construction of new cells in the human body.

Green beans have a lot of fiber. At 100% - about 9%. Fiber is necessary for normal intestinal function. Beneficial bacteria love it very much. Fiber normalizes blood sugar levels, promotes rapid removal of toxins, and neutralizes bad cholesterol.

Green beans are rich in useful microelements:

• silicon, iron, potassium, calcium, magnesium, manganese;
• high levels of vitamins A, C, K, B1 (thiamine) and B6 (pyridoxine), E;
• antioxidants (lutein, zeaxanthin, beta-carotene);
• folic acid;
• food kartinoid zeaxanthin.

The maximum amount of valuable vitamins and microelements in the composition is contained in fresh and frozen green beans. It is important not to overcook it. Fresh beans are cooked in boiling water for no more than 5 minutes, frozen - no more than 4 minutes. Readiness is determined by touch. It should be elastic, but without the crunch characteristic of raw pods.

Raw beans should not be consumed. It contains toxic pheazine, which can cause poisoning. During heat treatment, this element is destroyed.

How are green beans beneficial for the human body?

Of course, no food product can be considered a cure for diabetes. But it is recommended to use green beans to prevent the disease and to improve the condition of patients, as it helps reduce the level of:

• Sahara
• cholesterol

By consuming green beans, a person also saturates the body with vitamins, due to which:

• increases its resistance
• stabilizes all processes occurring in it
• strengthens the immune system
• increases stress resistance and performance

Sulfur and iron contained in green beans help fight bacterial and viral infections. Doctors even say that it would be good to cook dishes from it during seasonal outbreaks of influenza and ARVI.

Green beans are good for the cardiovascular system. It is eaten for:

• strengthening the heart muscle
• normalization of heart rate
• prevention of atherosclerosis
• prevention of anemia (copper and iron increase hemoglobin)

Fiber and ash in the product help improve digestion.

Green beans are very healthy, including for pregnant and nursing mothers.

In addition, green beans are useful for:

• liver diseases (hepatitis, cirrhosis)
• kidney diseases (pyelonephritis, urolithiasis)
• hormonal imbalances
• diseases of the musculoskeletal system (arthritis)
• autoimmune diseases (rheumatism)
• diseases of the genitourinary system of men and women
• skin diseases

IMPORTANT: People who eat green beans have noticed that the condition of their skin, hair and nails has improved significantly

A plant-based product containing antioxidants reduces a person’s risk of developing cancer, in particular breast cancer. Any negative consequences from eating green beans are observed very rarely, and only if you eat them often and in large quantities. This is, for example, flatulence, a feeling of heaviness in the stomach. So, it is better to avoid using it for those who have acute diseases of the digestive system, stomach ulcers or gastritis. The product contains a lot of dietary fiber, and their digestion is difficult. Very often, the question of the possibility of eating beans in pods arises among pregnant women and nursing mothers. They are afraid that legumes may cause bloating. But 150 g of a healthy product with a high iron content 1-2 times a week will not only not harm, but will be very useful.

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.

Are frozen green beans healthy?

The semi-finished product does not need to be specially processed before cooking. During production, the pods are sorted and washed. At home, to cook it, put it in water without defrosting. Cooking time is reduced compared to fresh product. Thanks to this, the benefits of frozen green beans are preserved to the maximum and contain vitamins, mineral salts and vegetable proteins. The frozen product is used for preparing soups, side dishes, and individual dishes. In this form, the benefits of bean pods are preserved for patients with diabetes, gastrointestinal pathologies, and obesity.

Calorie content of green beans with egg per 100 grams

Calorie content of green beans with egg per 100 grams is 65 kcal. In a 100 gram serving of the dish:

• 2.73 g protein;
• 4.78 g fat;
• 3 g carbohydrates.

Recipe for green beans and eggs:

• 0.25 kg of green beans are fried in vegetable oil for 15 minutes;
• add salt to taste;
• the beans are mixed with 1 beaten chicken egg poured into it;
• the dish is simmered for several minutes;
• We recommend serving the finished beans with herbs and sliced ​​tomatoes.