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Often overlooked and treated as a "simple" side dish, green beans deserve a place of honor on the table. Crispy, versatile, and light, they conceal a surprising nutritional richness and significant health benefits. Immature pods of the common bean (Phaseolus vulgaris), green beans, unlike dried legumes, are eaten fresh, whole, and with the entire pod. They have a delicate flavor and a tender yet firm texture, perfect for boiling, sautéing, or using in summer salads.
The best time to enjoy them fresh is between May and September, when the harvest is at its peak and the green beans are at their most flavorful and tender. They're available year-round, even frozen, but they're at their best in summer. Let's find out why it's worth including them more often in our diet: here's everything you need to know about the benefits of green beans and their potential side effects.
Green Beans' Properties and Benefits
Green beans are known for their very low calorie content —about 30 kcal per 100 grams—making them ideal for light diets. They are rich in fiber, vitamin C, vitamin A, folate, and minerals such as potassium, calcium, and iron. They also contain natural antioxidants (such as flavonoids and carotenoids) that help protect the body from oxidative stress.
1. They Aid Digestion
Thanks to their good content of insoluble fiber, green beans help regulate intestinal transit and prevent constipation, improving the health of the digestive system.
2. Allies of The Heart
Potassium and the absence of cholesterol make them ideal for keeping blood pressure under control. Flavonoids also help reduce inflammation and the risk of cardiovascular disease.
3. They Support the Immune System
The vitamin C present in green beans stimulates the body's natural defenses and helps fight viruses and infections, especially during seasonal changes.
4. Good for Bones and Teeth
The calcium, phosphorus and vitamin K content makes them useful for supporting skeletal health, preventing bone fragility and osteoporosis.
5. Excellent During Pregnancy
Rich in folic acid, green beans are particularly recommended in the early stages of pregnancy, as this vitamin is essential for the proper development of the fetus.
Contraindications: When to Be Careful
Green beans are generally well tolerated, but it's best to always eat them thoroughly cooked, as raw green beans contain anti-nutritional substances, such as phasin, which can be toxic. Furthermore, those suffering from irritable bowel syndrome or digestive difficulties may find the slightly fermentative effect of the fiber bothersome. Finally, in rare cases, they can cause allergic reactions.
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