Green beans can be one of the healthiest dishes at the holiday table (2024)
Whether served in a casserole, almondine or roasted with garlic, green beans are sure to make an appearance on many a table this holiday season.
And unlike many of the tempting treats that make up holiday meals, the green bean is one item that's not usually served with a side of guilt. In fact, it may be the Mighty Mouse of the holiday meal – here to save the day from a beckoning bounty of otherwise fat-laden, calorie-rich foods.
"If not prepared with higher-calorie ingredients, you can eat a large volume of them and feel fuller without overconsuming," said Maya Vadiveloo, an associate professor in the department of nutrition and food services at the University of Rhode Island in Kingston.
Not only are they relatively inexpensive, green beans are rich in vitamin C and beta-carotene, an antioxidant that gives fruits and vegetables their color. The vegetable helps fight inflammation and is a good source of folate and potassium, which helps regulate blood pressure. Green beans also are a good source of protein and fiber, which helps lower cholesterol, Vadiveloo said.
"Fiber is underconsumed by U.S. adults and children, and it's good for gut health," she said. "(Fiber) is great for reducing colon cancer risk."
But whether the green bean delivers its health benefits without also doing harm depends on how the vegetable is prepared, Vadiveloo said.
Boiling the beans removes a lot of nutrients – and a lot of taste, she said.
Vadiveloo recommends cooking them in heart-healthy oils, such as olive oil, or any non-tropical vegetable oil, rather than fatback. If making a casserole, heavy creams or creamy soups can be replaced with Greek yogurt or low-fat milk. For those who want a little cheese on top, she suggests sprinkling cheese instead of pouring it on.
And to maintain the blood pressure-lowering benefits, "don't put too much salt on them," she said. "Use other seasoning. I like eating them Szechuan style with cayenne pepper. Or dipping raw green beans in hummus."
The type of green bean also matters, Vadiveloo said. Fresh or flash frozen is best.
"That said, if what's available to you is canned green beans and you are picking between that and a non-vegetable," she said, "I would encourage people to select the canned variety."
But try to grab the low-sodium option.
What's most important about maintaining good health at holiday meals, Vadiveloo said, is balance.
"If there are things people really, really like, if it's a holiday favorite or something your aunt brought to the table and you really crave it, go ahead and have some," she said. "But balance it out with healthier sides and only take a little."
If you have questions or comments about this American Heart Association News story, please email [emailprotected].
Green beans are an excellent source of antioxidants, containing high levels of carotenoids like beta-carotene, lutein and zeaxanthin which help protect cells from damage and lower disease risk.
Green beans are full of fiber, which is an important nutrient for many reasons. Soluble fiber, in particular, may help to improve the health of your heart by lowering your LDL cholesterol (bad cholesterol) levels. The fiber in green beans helps to keep your digestive system healthy and running smoothly.
While some recipes call for raw green beans, eating them uncooked may lead to nausea, diarrhea, bloating, and vomiting due to their lectin content. As such, it's best to avoid raw green beans. Cooking not only neutralizes their lectins but also improves their taste, digestibility, and antioxidant content.
They're also very common among adults in the U.S. But eating more fruits and veggies — like green beans — could help you avoid these heart risks. “Green beans contain folate and potassium, two nutrients that may boost your heart health,” says Whitson.
HOW BEANS PROTECT OUR HEALTH: Beans are considered a “superfood” because they are one of the most nutritious foods you can eat. As a result of their high fiber content, beans help to protect against diabetes, cardiovascular disease, and maybe even some cancers.
1. Spinach. Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.
Broccoli is a great source of Vitamin K and calcium. Green bean has more alpha-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin than green bean. Both green bean and broccoli are high in Vitamin C, dietary fiber and potassium. Broccoli has more pantothenic acid.
Unlike some of the more fragile vegetables, green beans do not lose nutrients with cooking unless boiled or cooked under pressure. The antioxidant power of green bans actually is enhanced when beans are cooked, whether sautéed, steamed or roasted.
Beans are a nutritious food packed with essential nutrients, but they can also cause gas and bloating due to their high fiber content. In addition, beans contain oligosaccharides, which are not easily digested in the small intestine and are fermented by bacteria in the large intestine, producing gas.
“Store unwashed fresh bean pods in a plastic bag kept in the refrigerator crisper. Whole beans stored this way should keep for about seven days,” she says.
Sure, frozen green beans may be higher in nutrients than canned, but we feel the optimal choice depends on how you're going to utilize them. If you're serving them solo, frozen green beans are the way to go. If they're being added to a cooked dish or casserole, canned green beans are just as handy.
The liquid in good canned beans is just the water and salt the beans were cooked in… filled with delicious bean flavor. And this liquid is a great thickener for not only the specific dish you're making at the moment, but for any dish that could use some thickening, some salt, and some bean flavor.
One cup of raw green beans has 2.7 g of fiber. Cooked (boiled) green beans have 4.0 g of fiber, some of it soluble fiber. Soluble fiber may help lower LDL or so-called bad cholesterol and total cholesterol levels. It may also support heart health by lowering blood pressure and reducing inflammation.
Why is Green Beans better than Spinach? Appreciably more formononetin per 100g. Significantly more alpha carotene per 100g. Explicitly more genistein per 100g.
These compounds are known for their anti-inflammatory and anti-platelet properties, which protect blood vessel walls and aid in preventing blood clot formation. 7 Therefore, a daily serving of green beans may help reduce cardiovascular disease risk.
Like all beans, green beans are loaded with phytonutrients, which may decrease the risk of heart disease and cancer by lowering cholesterol and detoxifying harmful metabolites.
Carbs. Green beans are a good source of complex carbohydrates. There are four grams of starch in a one-cup serving of green beans. Starch provides the body with quick energy.
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