The folklore
Native to Peru, green beans traveled via migrating Native American tribes through South and Central America and on to Europe by way of Spanish explorers. Whether you know them as haricots verts (green beans in French), string beans or snap beans, green beans deliver a delicious and nutritious dose of vitamins, minerals and health-promoting plant compounds.
The facts
Green beans are identical by scientific name (Phaseolus vulgaris) to other shell beans, or "common beans" such as black beans, pintos and kidney beans. Green beans are unique in that they are picked very young, when the inner beans are just forming in the pod, and they are typically eaten fresh with the pod rather than in dried form.
Rich in a diverse supply of antioxidant nutrients including flavonoids and carotenoids, green beans also provide an excellent supply of the antioxidant vitamins C and A. In fact, one cup of raw green beans packs 25% Daily Value of vitamin C, 15% of vitamin A and 18% of bone-healthy vitamin K -- all in just 31 calories.
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The findings
Rich in bioactive plant compounds, such as phenolic acids, flavonoids and fatty acids, beans, including green beans, may help protect against several health problems like atherosclerosis and metabolic syndrome. They are also linked to reductions in cholesterol and blood glucose, which suggests they may help prevent cardiovascular disease.
According to a study in the journal Nutrients, green beans are an important component of plant-based eating patterns to support health, such as helping to maintain healthy weight and a healthy gut microbiome and improving low-grade inflammation. They may potentially play a role in immune-related disease risk management.
The finer points
Fresh green beans are available year-round, as are frozen and canned. Choose vibrant green beans that are smooth and firm to the touch. Check clear-packaged green beans for fresh appearance as well as the "Use By" date. Refrigerate unwashed green beans in a plastic bag for up to seven days.
Enjoy fresh green beans raw in salads, in slaws and as a crunchy snack or appetizer dipped in an herbed yogurt dip. Cooked green beans retain best color and flavor by steaming, quick boiling or sauteing, though they are also delicious roasted, air-fried, baked in casseroles and egg dishes, and in soups and stews.
-- Lori Zanteson, Environmental Nutrition
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