8 Unexpected Health Benefits Of Green Beans You Never Know

Green beans, or string or snap beans, are often viewed as a side dish at family dinners or a quick addition to stir-fries. But this unassuming vegetable is a powerhouse of different nutrients, antioxidants, and health-promoting compounds. There are many health benefits of green beans you might not know.

Whether you enjoy them fresh, frozen, or canned, getting more green beans in your diet can bring many health benefits you never thought possible. In this article, we will review 8 unexpected health benefits of green beans to boost overall well-being and some bonus tips on fitting them into your diet.

Health Benefits Of Green Beans

People concerned about green beans: What are the benefits of green beans? So, the nutritional benefits of green beans are discussed here in detail:

1. Supports Healthy Digestion

One of the top health benefits of green beans is their ability to promote a healthy digestive system. Green beans’ health benefits can never be denied as they are an excellent source of dietary fiber, with one cup of cooked green beans providing about 4 grams of fiber.

This high fiber content is crucial in regulating bowel movements and preventing constipation. Adding green beans to your diet ensures that your digestive system remains efficient and well-functioning.

Fiber is crucial for maintaining a healthy gut. Prebiotics feed the good bacteria in your intestines, allowing a balanced gut microbiome to develop.

This microbiome assists in proper digestion and nutrient absorption. Keeping a healthy gut microbiome has also been linked to improved immune function and mental health.

Tip: Do not peel your green beans to retain the most fiber. Most of the soluble fiber is in the skin, which will help with digestive health. Steam or sauté to maintain the most nutrients.

2. Helps With Weight Loss

One of the health benefits of green beans is that they may be a delicious food to add to your meal if you want to control your weight.

One of the lesser-known health benefits of green beans is the ability to make you feel fuller for longer. Hence, it’s very good at weight control. They have few calories but many fibers, so they are satisfying and will not contribute to unnecessary calorie intake.

The fiber in green beans slows digestion, thereby regulating hunger hormones and keeping you fuller for longer between meals.

In addition, the slow release of sugar from the beans into the blood prevents blood sugar from spiking and crashing, further reducing cravings and overeating. Thus, you can include green beans as a nutrient-rich food supporting weight loss and overall well-being.

Tip: Add green beans to a high-protein salad with lean meats like chicken or fish. That way, you will feel fuller for longer and get an added boost of nutrients.

3. Keeps the Heart Healthy

Green beans show numerous cardiovascular health benefits. The little beans contain antioxidants, including flavonoids like quercetin and kaempferol. These antioxidants help the body fight inflammation and oxidative stress—two big contributors to heart disease.

This reduction in inflammation brought about by green beans may help lower the risk of cardiovascular conditions such as high blood pressure, atherosclerosis, and heart attacks. Green beans also contain a lot of potassium, a mineral essential to keeping the heart functioning properly.

Potassium helps regulate blood pressure by counteracting the effects of sodium, which, in excess, can lead to high blood pressure. A diet rich in potassium, including green beans, can help lower blood pressure and reduce the risk of stroke.

Besides, the fiber in green beans reduces LDL, or bad cholesterol, in the blood, thereby saving the heart from cardiovascular diseases. Including green beans in your diet can be a heart-healthy choice for all age groups.

Tip: Add a handful of cooked green beans to your morning smoothie. Combining them with heart-healthy ingredients such as avocado, berries, and flaxseeds will make it a substantial heart-protecting meal.

4. Supports Bone Health

Green beans are a good source of vitamin K, a nutrient essential to maintaining bone health. Vitamin K is necessary for calcium absorption and bone mineralization; thus, it becomes vital for density and strength.

Indeed, a single cup of cooked green beans will contribute about 14% of the daily recommended intake of vitamin K. Vitamin K also activates osteocalcin, a protein that helps bind calcium to the bone matrix, strengthening the bones and reducing the tendency for fractures.

Green beans are delicious because they provide all the daily requirements of vitamin K for keeping bones healthy, especially for older adults. Including green beans in the diet will ensure great bone health and lower the chance of osteoporosis.

Tip: To maximize the health benefits, pair green beans with calcium-rich foods, such as dairy, leafy greens, or fortified plant milk. The combination will help with calcium absorption and bone mineralization.

5. Supports Eye Health

Another health benefit of green beans is their positive effect on eye health. The essential nutrients in green beans are vitamin A, lutein, and zeaxanthin, which help maintain good eyesight.

Vitamin A is important for maintaining good vision, especially in low light levels. It also contributes to maintaining the health of the cornea—the outer part of the eye—and preventing age-related vision degeneration.

Two specific nutrients, lutein, and zeaxanthin—which are among the antioxidants found in green beans—show particular benefits for eye health. These compounds screen the eyes from harmful blue light and oxidative damage that can cause age-related macular degeneration and cataracts.

Regularly including green beans in your meals provides your eyes with a natural defense against the damage caused by environmental factors and the aging process, helping preserve your vision for years to come.

Tip: Pair green beans with foods high in beta-carotene—like carrots or sweet potatoes—for an extra boost to your eye health. Combining lutein, zeaxanthin, and beta-carotene offers superior protection for your eyes.

6. Boosts Immune Function

Green beans contain vitamin C, a powerful antioxidant critical to immunity. Vitamin C helps stimulate the production of white blood cells, essential in the body’s defense against infections. It also enhances their activity, helping them fight off pathogens more effectively.

Vitamin C is also required to keep your skin, blood vessels, and connective tissues healthy. It helps your body’s healing process and may help reduce the length and severity of colds and other viral infections.

Green beans are also a relatively good source of iron, which your body uses to absorb vitamin C more efficiently, increasing your immunity even further.

Tip: Steaming green beans and combining them with citrus fruits, such as oranges or lemons, can help maximize the health benefits of green beans. The vitamin C from both sources will work synergistically to help strengthen your immune system.

7. Helps Regulate Blood Sugar Level

The health benefits of green beans can never be denied for people with diabetes or those trying to keep blood sugar at bay. They are deficient in the glycemic index, which does not cause spiking blood sugar like many other foods.

So, this makes them a great choice for individuals with diabetes or those looking to keep blood sugar levels from spiking. The fiber in green beans regulates blood sugar levels by slowing digestion and the absorption of carbohydrates, ensuring a slower entry of sugar into the bloodstream.

The slow release of sugar maintains sustained energy levels throughout the day, thus preventing crashes and subsequent cravings due to fluctuating blood sugar levels.

Tip: Combine green beans with a grain-based salad containing quinoa or farro. Combining low-glycemic vegetables with whole grains supports blood sugar regulation and energizes you.

8. Detoxifies the Body

Green beans enable the body to detoxify itself naturally. They contain large amounts of antioxidants and essential nutrients that assist in neutralizing harmful free radicals. This might help decrease oxidative stress and inflammation levels within the body.

Thus, green beans will be quite instrumental in detoxifying the liver and kidneys since they increase the natural process of detoxification in the body.

High in antioxidants, green beans help protect the liver from damage caused by toxins and environmental pollutants. Eating green beans regularly will help your body sustain its waste-removal process and maintain optimum health.

Tip: For an extra liver boost, stir-fry green beans, garlic, onions, and turmeric. Turmeric’s powerful anti-inflammatory properties work with green beans to rev up your liver’s detoxification process.

Conclusion

Green beans are much more than a simple vegetable; in fact, they are full of health benefits, making them a great addition to any diet. They support healthy digestion and weight management, boosting heart health, bone strength, and immune function.

The health advantages of green beans are numerous, including their antioxidant content and versatility in the kitchen, making them a food ideal for keeping one healthy for a long time. Next time you’re at the grocery store, don’t underestimate the power of green beans.

Whether you like them fresh, frozen, or straight from a can, getting them into your diet can shower you with many nutrients and health benefits. Include green beans in your regular diet to bask in all the incredible benefits for your body.