‘Never’ eat green beans raw

Monsoons and fresh vegetables have a tricky relationship. While you can absolutely savour green beans during the rainy season, a few precautions are in order.

Green beans is also known in India as french beans or fasol ki phali. (Source: Freepik) Green beans is also known in India as french beans or fasol ki phali. (Source: Freepik)

Just like the cartoon character Shin-chan, many of you may not be a fan of green beans but they are a rich source of various essential nutrients.

Green beans, also known in India as French beans or fasol ki phali, are packed with nutrients and antioxidants good for our health, according to Dr Ushakiran Sisodia, registered dietician and clinical nutritionist, Nanavati Max Super Speciality Hospital, Mumbai.

Monsoons and fresh vegetables have a tricky relationship. While you can absolutely savour green beans during the rainy season, a few precautions are in order. “Always ensure they are fresh, devoid of any rot or mould. Remember, vegetables tend to spoil faster in humid conditions. A thorough wash to remove surface contaminants is crucial. And, as always, proper cooking is non-negotiable, especially considering the waterborne diseases associated with the monsoons in India,” Dr Sisodia added.

Let’s take a look at the health benefits of green beans.

A thorough wash to remove surface contaminants is crucial. (Source: Getty Images/ Thinkstock)

Nutritional profile of green beans

According to Dr Sisodia, per 100 gram, their approximate nutritional composition is as follows:

Calories: 31 kcal
Protein: 1.83 g
Total Fat: 0.22 g
Carbohydrates: 7.13 g (of which Dietary Fiber: 3.4 g and Sugars: 3.26 g)
Vitamin C: 12.2 mg
Folate: 33 µg
Vitamin K: 43 µg
Calcium: 37 mg
Iron: 1.03 mg
Magnesium: 25 mg
Potassium: 211 mg

Health benefits of green beans

According to Dr Sisodia, the following are the health benefits of green beans

Rich in fibre: Their dietary fibre promotes healthy bowel movements and aids in digestion.
Powerhouse of antioxidants: They are abundant in vitamins. For instance, the antioxidant properties of Vitamin C and the crucial role of Vitamin K in blood clotting cannot be stressed enough.
Good for low-calorie diet: If you are concerned about your weight, these beans are ideal with their low-caloric content.
Promotes heart health: For the heart-conscious, the folate and fibre in green beans play a part in maintaining cardiovascular health.

Can diabetics eat green beans?

Diabetes management requires constant vigilance with dietary choices. The good news is that green beans, having a low glycemic index, do not cause rapid spikes in blood sugar levels, Dr Sisodia said. This makes them a beneficial addition to a diabetic’s diet. But it is always advisable to consult with your nutritionist or diabetologist before adding any ingredient to your diet.

They are low in calories and can play an important role in weight management. (Source: Unsplash)

Is it beneficial for pregnant women?

Pregnancy brings about nutritional demands for both the mother and the baby, according to Dr Sisodia. Green beans can be a boon during this period. “Their folate content is instrumental in preventing neural tube defects in the foetus. The iron present helps counteract anaemia, commonly seen during pregnancy,” she added.

While green beans offer nutrition, they do so with minimal calories, assisting in weight management during pregnancy. However, moderation is key, and it is essential to ensure the beans are washed and well-cooked.

Things to keep in mind before eating green beans

Like all foods, while green beans offer various benefits, there are precautions to keep in mind, according to Sisodia.

Allergies: Allergic reactions, although rare, can occur, manifesting as itching, hives, or digestive problems.

Never eat them raw: If you are tempted to eat them raw for that ‘crunch’, think again. Raw or undercooked beans might expose you to lectins, which can cause digestive disturbances.

Overconsumption: And, as with any dietary fibre-rich food, indulge in moderation. Overconsumption may lead to digestive issues.

Myths

Dr Sisodia debunked some myths surrounding green beans.