Green Beans:

Referred to as “String Beans” and “French Beans”, green beans have over 100 varieties throughout the world. The two common varieties of green beans are “runner beans” and “snake beans”. One cup of green beans contains 10 grams of carbohydrates, 4 grams of fiber, and 2 grams of protein.

Average calories: 48 per one cup.

Vitamins found in higher amounts: vitamins C, K, A, B9, B2 and B1.

Minerals found in higher amounts: manganese, potassium, iron, and magnesium.

Phytonutrients found in higher amounts and their health benefits: the phytochemicals present in green beans are carotenoids and flavonoids.

The carotenoids in green beans include lutein, beta-carotene, violaxanthin, and neoxanthin. They are potent antioxidants essential for optimal health of the eyes. They also protect from age-related eye problems.

Quercetin, kaemferol, catechins, epicatechins, and proanthocyanidins are the flavonoids found in small amounts in green beans. They have anti-inflammatory, anti-cancer and immune-enhancing activities.

Green beans contain small amounts of essential fatty acids, Omega-3 and Omega-6 fatty acids with 40 mg and 25 mg per one cup, respectively.

Green beans have lectins. They are proteins that bind carbohydrates and are famous as the “sticky proteins” as well. The problems with lectins are that they may aggravate inflammation and also attach to leptin receptors, leading to leptin resistance and compromising the weight loss programs.