With their good nutritional values, green beans are a healthy legume from the region. In this article you will find out which nutrients are in the beans and how healthy they are.

The green bean is also called garden bean or beans and grows as bush or pole beans. Originally from Latin America, it has been cultivated in Europe since the 16th century. As a legume, it binds nitrogen from the air with the help of bacteria on the roots, which is why it also thrives on nitrogen-poor soils.

As a regional legume, green beans are in season in Germany from July to October. We will explain to you what nutritional values are in the bean and how healthy it is.

Green beans: nutritional values ​​at a glance

Like all legumes, green beans are a good source of plant-based protein and fiber. In addition, the bean contains vitamin B2, vitamin B6, vitamin B7 and beta-carotene, the precursor of vitamin A. When it comes to minerals, they contain significant amounts of potassium, calcium and magnesium. (Source: Apotheken Umschau)

Due to the high proportion of B vitamins, green beans contribute to a healthy metabolism and a strong nervous system. The minerals it contains are important for healthy muscles, bones and teeth. Green beans provide a long-lasting feeling of satiety, but can sometimes lead to flatulence and other digestive problems. Read the next section to find out how to prevent this.

Green beans – nutritional values per 100 grams:

Calories: 33 kcal
Carbohydrates: 5g
Fat: traces
Egg white: 2.5 g
Minerals:

Potassium: 225 mg
Calcium: 65 mg
Magnesium: 25 mg
Phosphate: 35 mg
Beta carotene: 320 mcg
vitamins:

Vitamin B1: 76mcg
Vitamin B2: 111mcg
Vitamin B3: 570mcg
Vitamin B5: 500mcg
Vitamin B6: 264mcg
Vitamin B7: 7mcg
Vitamin B9: 56mcg
Vitamin C: 20 mg

Healthy beans: Important tips for preparation

In addition to the healthy nutritional values, green beans also contain lectins such as the protein phasin. This is difficult to digest and is considered toxic to humans. That’s why you should never eat green beans raw, but always cook or boil them sufficiently: heating destroys the dangerous protein compound. According to the Bavarian Consumer Advice Center, you should cook, boil or blanch green beans for at least ten minutes. Important: pour off the cooking water, as this is also poisonous.

To prevent digestive problems such as flatulence, you can add caraway and/or fennel (seeds) to the dish. Alternatively, you can also prepare a caraway tea or tea made from fennel or aniseed and drink it after the meal.

Recipe ideas: In separate articles we will show you how to prepare bean salad and other green bean recipes.