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.

Composition and beneficial properties

Green beans contain many beneficial components. They help regulate metabolism, improve the health of the body and maintain it in good physical shape.

Minerals contained in this product:

• Chromium. Maintains optimal blood sugar balance;
• Phosphorus. An important element with the help of which enzymes are formed and all chemical reactions of the body are carried out;
• Iron. Has a beneficial effect on the formation of hemoglobin;
• Magnesium. Necessary for maintaining the nervous system, necessary for the functioning of many organs, including the heart;
• Sulfur. Fights infectious pathogens and increases the body’s resistance;
• Copper. Affects the functioning of blood vessels, fights free radicals;
• Zinc. Takes part in protein and fat metabolism in the body;

The composition also includes vitamins C, A, K, B6, B1. Their positive effect on the body is as follows:

• Vitamin C. In large doses, it can attack viruses and bacteria;
• Vitamin A. Improves vision, skin, normalizes metabolism;
• Vitamin K. Normalizes kidney function, helps absorb vitamin D and calcium;
• Vitamin B Helps to better absorb magnesium. Stabilizes the functioning of the nervous system, has a positive effect on the absorption of carbohydrates and lipids;
• Vitamin B Stimulates brain activity, tones the heart muscle;

BZHU green beans (per 100g):

• Proteins-2 gr. The legume plant is rich in proteins - this is why athletes love it, because they are needed as “building materials” for muscles, cells and tissues.
• Carbohydrates - 3.5 g. The carbohydrates contained in green beans are complex and provide the body with energy.
• Fats-0.2 gr. A small amount of fat characterizes this product as dietary

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.

Bean recipes for weight loss

There is an opinion that soaking is a necessary condition for cooking legumes. But it can be completely replaced by draining the first cooking water immediately after boiling - this gives approximately the same effect, while significantly saving time.

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Bean soup

There are many variations of this dish, both lean and with meat broth. The vegetarian version involves preparing a decoction (draining off the first water), to which potatoes, onions, carrots and tomatoes (can be fresh or as tomato paste), and vegetable oil are added. Once the soup is ready, add some salt and spices.

To prepare it you will need:

• white beans - 1 cup;
• 1–2 potatoes;
• bulb;
• one medium carrot;
• a tablespoon of vegetable oil.

However, the last ingredient is not considered mandatory. When using meat broth, it is recommended to carry out the preparatory stage for the beans separately, and only then add them to the pan. The remaining products retain their order of introduction. The estimated time from the start of the process to receiving the finished dish is an hour.

Bean salad

This hearty and healthy dish includes the following ingredients.

No additional heat treatment is required for the ingredients of this dish.

Vegetable stew

To create this delicacy, almost a culinary masterpiece, and with low calorie content, you will need:

• a glass of dry red beans;
• one young zucchini;
• one onion;
• one carrot;
• a glass of tomato juice or half a glass of tomato paste;
• vegetable oil.

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.

Benefits of green beans

The beneficial properties of green beans include:

• the product is rich in fiber, which ensures the removal of harmful substances from the body;
• the benefits of beans for restoring hormonal balance during pregnancy, menopause, and adolescence have been proven;

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• legumes reduce insulin levels in the blood, therefore they are indicated for diabetes;
• vitamins and minerals of green beans improve the condition of the heart, blood vessels, and reduce the level of bad cholesterol;
• this product is considered an effective natural remedy for the prevention of atherosclerosis;
• With regular consumption of green beans, blood pressure is normalized and arrhythmia is prevented;
• Numerous studies have proven the benefits of the product for the prevention of dysbiosis, colds, and lung diseases.

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.