Green beans are a low-kilojoule, fibre-rich vegetable that brings colour and crunch to almost any meal. They provide folate, vitamin K, vitamin C, vitamin A (as beta-carotene) and minerals including manganese, potassium, magnesium, iron and molybdenum, a trace mineral the body uses in enzymes that help process proteins and other compounds.
Wellness
Steadier blood sugar. Their fibre slows how quickly the carbohydrates in a meal are absorbed, which helps avoid sharp rises and dips in blood sugar.
Heart health. Folate and vitamin B6 help the body keep homocysteine, an amino acid linked with heart disease when levels are high, in a healthy range. Potassium also supports healthy blood pressure.
Cholesterol. As a low-fat, high-fibre food, green beans fit well into an eating pattern that supports healthy cholesterol and triglyceride levels.
Digestion. Their fibre supports regular, comfortable digestion and feeds the good bacteria in your gut.
Beauty
Skin. Vitamin C helps the body make collagen, and beta-carotene and other antioxidants help protect skin cells from everyday damage.
Hair. Iron and folate are among the nutrients that support healthy hair growth. Pair green beans with legumes, eggs, nuts or seeds for the protein and zinc hair also needs.
Weight management
Low in kilojoules. A generous serve adds volume to a plate for very few kilojoules.
Filling fibre. Fibre helps you feel full for longer, which makes it easier to eat to your appetite.
Cooking with green beans
- When they are super fresh, slice them finely with a bean stringer and toss with other salad greens, black sesame seeds and roasted red peppers.
- Steam and toss with toasted sunflower seeds, almonds, chia seeds and a little butter.
- Serve as a light, vegetable-rich side with curries and bowl food in place of extra rice or bread.
- Soupe au pistou, a Provençal summer soup of white beans, green beans, tomatoes, summer squash, potatoes and pasta, topped with blended garlic, olive oil and basil.
- A traditional Niçoise salad with blanched and refreshed green beans, Spanish onion, eggs, olives and tuna or other beautiful seafood.
- For a sensational lunch, sauté green beans with chopped egg, lemon zest, garlic, Parmesan, olive oil and pearl barley.
- Steam and serve with crumbled feta and linseeds.
- Grill on the barbecue and serve with a lemon and grain mustard dressing alongside your favourite steak.
“Beans are not boring! Just shimmy up your recipes with the tips above.”
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
