Calorie content of green beans boiled with salt. Calorie content of green beans

The article is about what green beans are, how they are useful and how they help you lose weight.

Beans have been a valuable plant for humans since the times of the Ancient World. For example, the Egyptian queen Cleopatra used powder made from it. It is known that later the Aztecs ate it.

In Europe, the plant first took root as an ornamental plant, and then its taste and nutritional properties were appreciated. Moreover, they eat not only the fruits of beans, but also their young pods. The latter are a source of many useful substances, promote weight loss and are used to prepare delicious dishes.

What are green beans, what are they called?

One day it occurred to the Italians that they could eat not only beans, but also the pods, as long as they were soft and easy to chew. At first, unripe pods of ordinary white beans began to be eaten; later, a new tender variety became a breeding achievement. Its pods come in different colors:

• green
• yellow
• purple

Green and yellow pods are similar in their taste and nutritional qualities.

Green beans are called:

• asparagus
• French
• sugar (due to its sweetish delicate taste)
• buttery (this “nickname” was assigned to yellow beans due to the fact that they literally melt in your mouth)

The leaders in the export of useful products are Asian countries: China, India and Indonesia, as well as Turkey. They consume it as much as possible in the Benelux and France. Today the product is taking root in the kitchens of Eastern Europe.

Green beans: energy and nutritional value. What vitamins are in green beans? How many calories are in green beans per 100 grams?

While white beans contain large amounts of vegetable protein, green beans contain slightly less. But there are much more vitamins and other useful substances.

The composition of nutrients (per 100 g) of the product is as follows:

• proteins – 2.5 g
• fat – 0.5 g
• carbohydrates – 3 g
• organic acid – 0.1 g
• starch – 0.6 g
• fiber – up to 1 g
• ash – up to 2 g
• water – more than 90 g

IMPORTANT: You still need to look for properties harmful to the human body in green beans. But one of them is that green pods contain lectins that can cause carbohydrate agglutination

Green beans are a storehouse of vegetable protein.

The vitamin and mineral composition of asparagus beans is very diverse. Product contains:

• vitamins A, C, E, PP
• B vitamins
• iron, potassium, calcium, magnesium, sodium, sulfur, phosphorus

IMPORTANT: There is no cholesterol in green beans

The energy value of French beans is 30 kcal per 100 g.

How are green beans beneficial for the human body?

Of course, no food product can be considered a cure for diabetes. But it is recommended to use green beans to prevent the disease and to improve the condition of patients, as it helps reduce the level of:

• Sahara
• cholesterol

By consuming green beans, a person also saturates the body with vitamins, due to which:

• increases its resistance
• stabilizes all processes occurring in it
• strengthens the immune system
• increases stress resistance and performance

Sulfur and iron contained in green beans help fight bacterial and viral infections. Doctors even say that it would be good to cook dishes from it during seasonal outbreaks of influenza and ARVI.

Green beans are good for the cardiovascular system. It is eaten for:

• strengthening the heart muscle
• normalization of heart rate
• prevention of atherosclerosis
• prevention of anemia (copper and iron increase hemoglobin)

Fiber and ash in the product help improve digestion.

In addition, green beans are useful for:

• liver diseases (hepatitis, cirrhosis)
• kidney diseases (pyelonephritis, urolithiasis)
• hormonal imbalances
• diseases of the musculoskeletal system (arthritis)
• autoimmune diseases (rheumatism)
• diseases of the genitourinary system of men and women
• skin diseases

IMPORTANT: People who eat green beans have noticed that the condition of their skin, hair and nails has improved significantly

A plant-based product containing antioxidants reduces a person’s risk of developing cancer, in particular breast cancer.
Any negative consequences from eating green beans are observed very rarely, and only if you eat them often and in large quantities. This is, for example, flatulence, a feeling of heaviness in the stomach.
So, it is better to avoid using it for those who have acute diseases of the digestive system, stomach ulcers or gastritis. The product contains a lot of dietary fiber, and their digestion is difficult.
Very often, the question of the possibility of eating beans in pods arises among pregnant women and nursing mothers. They are afraid that legumes may cause bloating. But 150 g of a healthy product with a high iron content 1-2 times a week will not only not harm, but will be very useful.

VIDEO: Green bean. Joy for the intestines and more

Green beans for weight loss

Green beans are low-calorie, they contain vegetable protein necessary for building muscle tissue, complex carbohydrates that turn into clean energy and are not stored as fat, as well as fiber, which the human body spends a lot of energy digesting. Isn't it an ideal dietary product?

Indeed, green beans promote weight loss if eaten correctly.

1. You need to carefully combine it with fats of animal and vegetable origin. If it’s oil, then olive oil, if it’s meat, then it’s beef. And the best thing is chicken or turkey
2. It is not recommended to combine green beans with cereals or, especially, potatoes.
3. The ideal complement to green beans is eggs, vegetables and herbs, as well as low-fat cottage cheese and sour cream.

If a person loses weight on proper nutrition, he has no contraindications, he should definitely include this healthy product in his diet. By burning calories, cleansing the liver and the entire body, saturating but not burdening, green beans will improve your weight loss results.

An example of a dietary dish is green beans with sesame seeds.

In addition, there is a three-day diet based on green beans. Those who sat on it can boast of two or three kilograms lost.

1. On a diet, the pods are eaten boiled, steamed or lightly stewed in olive oil.
2. Fatty, floury, sweet synthetic foods are not eaten during these three days.
3. Don't eat 3 hours before bedtime
4. Be sure to drink 3 liters of water per day

Breakfast options on a green bean diet:

• omelette of two egg whites and 200 g of pods in olive oil
• salad with beans in pods, sweet peppers and herbs, dressed with lemon juice

Lunch options:

• boiled chicken, boiled green beans, cabbage and carrot salad with lemon juice
• green bean stew with zucchini and tomato, boiled egg
• boiled fish, steamed beans with herbs

Dinner options:

• beans with green apple, kefir
• bean casserole with egg and cottage cheese
• green beans with sesame seeds and lemon juice

IMPORTANT: On the third day of the diet, you can completely abandon additional products, boil 1.5 kg of bean pods, lightly salt them, sprinkle with olive oil and lemon juice and eat in 4-5 portions

VIDEO: Beans for weight loss Fresh green beans What are the benefits of them?

Green beans are young pods and belong to the legume family. This vegetable crop is used in various culinary dishes. It is worth taking a closer look at its energy value, beneficial properties, and whether it is worth including this vegetable in the diet for those who want to lose weight.

Calorie content

Green beans are a product that is low in calories. When fresh, this vegetable crop has an energy value of 20–24 calories per 100 g of product. It depends on what stage of ripening the vegetable is at.

It is often used in the preparation of side dishes and salads. Raw beans are not used in cooking due to the presence of small amounts of toxic substances in them.

But you shouldn’t be afraid, because heat treatment can completely rid the product of them.

Stewed without adding oil, boiled or steamed beans have a calorie content similar to fresh ones - about 36 kilocalories per 100 grams. This product will be a good addition to your diet. For taste, you can flavor the beans with garlic (145 kcal per 100 g), soy sauce (60 kcal per 100 ml), salt (0 kcal), ketchup (50 kcal per 100 g), various spices and herbs.

These additives will add excellent taste and will not harm your figure due to their low calorie content. A good option for a light dietary dinner would be beans stewed with an egg - this is a low-calorie dish rich in protein and fiber.

You can also make a stew by stewing the pods along with other vegetables.

Frying or stewing in oil, cream, high-calorie fatty dressings like mayonnaise or various nuts and seeds add calories to this dietary product. For example, fried green beans already have 3 times more calories than regular boiled ones; their energy value is about 100 kcal per 100 g of product.

Frozen beans are equal in energy units to fresh beans, and plus, when frozen, all nutrients, beneficial vitamins and minerals are preserved. This option for storing this vegetable is optimal and can provide a tasty low-calorie side dish at any time of the year. You should avoid defrosting and re-freezing, which will spoil the product. Frozen vegetables are prepared very quickly. The pods should first be rinsed in cold water, which will help maintain an attractive appearance, and then boiled in boiling water for only 5-7 minutes.

Composition and nutritional value

Green beans are the bean fruit found in a pod. This vegetable crop belongs to the legume family. Harvesting is carried out at an early stage of ripening to maximize the preservation of all useful substances.

Beans contain a rare but very important vitamin K, which is responsible for blood clotting and calcium absorption. It is also rich in manganese, which is beneficial for the condition and elasticity of the skin.

Like all plant foods, beans are rich in fiber. It is extremely important for the proper functioning of the gastrointestinal tract.

Unlike red or white beans, they contain a larger range of vitamins. This includes vitamin C, provitamin A, B vitamins, vitamin E, folic acid, and a number of other minerals. The low glycemic index (15) makes it a product that people with diabetes can consume in any quantity without fear for their health.

And, on the contrary, it has such a wonderful property as lowering blood sugar levels thanks to arginine, which is similar in action to human insulin. Like other legumes, beans contain quite a lot of protein, so it is useful to include them in the diet of people who have abandoned animal products for health reasons, ethical and other reasons.

Beans have one unique advantage over other vegetables: it does not accumulate all kinds of harmful and toxic substances from the outside. The successful combination of fiber, magnesium, potassium and folic acid in this vegetable has a beneficial effect on the cardiovascular system and reduces the risk of heart attacks.

Due to the considerable amount of iron, it is recommended to consume beans for iron deficiency anemia. It calms the nervous system; it has even been experimentally found that people who actively consume beans are usually in a good mood. Beans have an excellent diuretic effect and also help remove excess salts, which improves the condition of those suffering from gout and urolithiasis.

Should it be included in the diet for weight loss?

Due to its low energy value, the ability to rid the body of excess cholesterol, improved metabolism, and a large amount of fiber, which promotes better digestion and cleansing of the intestines, green beans are simply an ideal product for weight loss.

You can use it to prepare a whole range of tasty, nutritious and at the same time low-calorie dishes. It will fit well into your diet. If you want to enrich your diet with nutrients, improve digestion, lower sugar and cholesterol levels and generally improve your health, then you should definitely introduce this unique product into your diet.

For the recipe for cooking green beans in Georgian style, see the following video.

Hello, our dear readers. The topic of today's article is green beans - health benefits and harm. Over time, we are taking a closer look at our diet. And it’s not surprising, because there are more and more products with GMOs and flavor enhancers on store shelves, and more and more people are suffering from excess weight problems. On our improvised table today are beans, a plant that will preserve health, beauty and figure.

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.

Therefore, buy green pods regularly. Delight your loved ones with healthy recipes. Read more about the beneficial properties of the plant below.

Green beans

The benefits that green beans provide to the body are enormous. It affects almost all body systems. It is important that the plant does not absorb “harmful” elements from the environment, therefore it is considered harmless. I suggest you figure out what its benefits are:

• The product is approved and even useful for people with all types of diabetes. Arginine, which is included in the composition, reduces blood sugar levels and promotes the production of insulin. The juice of the plant is especially useful for diabetes.
• It has a positive effect on the gastrointestinal tract, helps cope with infections in the intestines, and is quite easily absorbed.
• Saturates the cells of the whole body with oxygen.
• Helps cope with various viruses, including influenza. Therefore, you need to eat the product more actively in spring and autumn.
• It has a positive effect on the circulatory system and strengthens it as a whole. Vitamin K helps improve blood clotting. Copper helps produce hemoglobin. Iron promotes the formation of red blood cells.
• Helps improve mood, relieves depression and helps to calm down. In other words, it stabilizes the emotional state.
• It is difficult to overestimate the beneficial properties of the plant for women. It improves the condition of the skin, maintains its elasticity, and strengthens the mammary glands. The plant is especially useful in the period before conception and in the early stages of pregnancy; it will smooth out mood changes, and folic acid will help the baby develop healthy.
• The benefit for men is the prevention of prostate adenoma and restoration of sexual function. Beans are also indicated for bursitis (pain in joints and tendons, discomfort in movements), it is more common in men.
• Beans are healthy, so they are suitable for children's diets. But be careful, the plant can cause increased gas formation, so if your child has gas, do not rush to add it to the diet, do it after a year.
• A decoction of green beans is used for pancreatitis; it is drunk 20 minutes before meals (fresh) for 10 days. It is used to cleanse the pancreatic ducts. However, you should not eat fresh fruits with this disease.
• The plant alleviates the condition of patients with tuberculosis, and should also be added to the diet to prevent cancer.
• Frequent use of the plant has a positive effect on the condition of the oral cavity and prevents the formation of tartar.
• Improves carbohydrate metabolism, has a low glycemic index and promotes weight loss.
• It has a diuretic effect, promotes the dissolution of stones, cleanses the kidneys and generally has a positive effect on them.
• The plant improves salt metabolism. It is also indicated for rheumatism and bronchitis.

Video - frozen green beans, benefits, how to choose

Frozen green beans

Do you think a frozen product loses its properties? No, he doesn’t lose it, and even vice versa. Frozen pods contain less moisture, thereby increasing the concentration of nutrients.

In addition, the product undergoes factory processing, before freezing it is washed well, and already frozen it is sent into packaging. So all you have to do is take it out and cook it.

Of course, you can buy fresh pods, but what’s the point of overpaying, especially since they spoil very quickly, and a frozen product can be stored for up to six months. So feel free to head to the freezers in the store.

High-quality green beans have a dark green color, without inclusions. You can freeze it yourself if you wish.

Can a nursing mother have green beans?

The period of breastfeeding is a special time for a new mother. Her diet is undergoing big changes.

The young mother is forced to adjust it completely to the baby. At this time, beans, corn, and peas are usually not recommended; they cause bloating and colic in the baby.

What about green beans, because they help fight anemia, normalize sugar levels, and help remove waste products from the body. It is nutritious, contains a large amount of vitamins and few calories. This is an indispensable product for a young mother.

Experts advise introducing green beans into the mother’s diet when the baby is 4-5 months old, when his digestive system is fully formed. Beans, even green beans, can cause gas, so watch your baby closely if you introduce them to the diet. Start with 3-5 pods, if everything is good, then you can gradually increase the portion.

Calorie content

In general, green beans are considered a dietary product; fresh beans have a calorie content of 24 kcal per 100 grams. Young fruits are easily digestible (it is better to choose them) and are used for weight loss. But it’s no secret that you can’t go far on beans alone and our body requires variety. What will be the calorie content of beans in different processing:

• Frozen green beans, calorie content - 28 kcal. As you can see, the calorie content does not differ much, and such a product can be stored longer. So feel free to use this processing method.
• Boiled green beans, calorie content - 37 kcal. With this processing method, the percentage of protein content does not drop much.
• Stewed green beans, calorie content - 76 kcal. Calories have increased noticeably and fat levels are rising.
• Calorie content of fried green beans is 92 kcal. People who are losing weight should avoid this delicacy. Since 100g of product contains approximately 10% of the daily fat requirement.
• Green beans with an egg will be approximately 300 kcal. Although many people love this delicacy, it is better to forget about it if you are losing weight. This omelet contains a lot of calories, mainly due to the oil. It’s better to eat boiled beans with boiled eggs - 170 kcal.

Is there a delicious photo recipe on the site?”, read it.

Contraindications

The plant is considered hypoallergenic and can be used by almost everyone. But there are a number of contraindications; it cannot be used for:

• gastritis;
• increased acidity;
• cholecystitis;
• duodenal ulcer;
• stomach ulcer;
• gout

Also remember that the product causes increased gas formation, so try to add spices to it that reduce gas formation, such as dill.

Video - green bean side dish

I think now you have no doubts, green beans must be on the table, the benefits and harms are now known to you. Be healthy, pamper your loved ones with healthy recipes. But don’t forget that this is not a magic wand or a pill, and your illnesses will not go away instantly. But beans will help your immunity; it is a natural remedy. All the best! Don’t forget to subscribe to updates so you don’t miss anything, write comments and share the article with your friends.

The bean gained its fame back in the 16th century, but at that time it was used exclusively for decorative purposes, as it is a rather beautiful climbing plant. At first, they began to eat only grains. We decided to try the pods for the first time in Italy. The inhabitants of this country liked the taste of unripe pods, and they developed a new variety of beans - green beans. Later, already in France, bean varieties were cultivated. As a result, yellow and green varieties of green beans appeared, characterized by a lower protein content, but more enriched with vitamins that our body needs so much.

How many calories are in green beans?

In its raw form, caloric content can vary between 23-32 kcal per 100 g of product. But you shouldn’t eat it raw, since it contains small amounts of toxic substances that are neutralized during heat treatment. After cooking, it retains approximately 80% of the nutrients, but the cooking method, of course, affects the final calorie content of green beans.

Thus, the calorie content of boiled green beans ranges from 47-128 kcal per 100 g of product. These beans are perfect for adding to salads, omelettes, can be used as a side dish and are appropriate for any diet.

Fried beans are not a very suitable option for people who want to lose weight, since their calorie content can reach 175 kcal per 100 g of product.

You can also cook beans by stewing them. In this form, compared to fried beans, it is more dietary, but still significantly exceeds the calorie content of boiled and steamed beans. The calorie content of stewed green beans per 100 g of product reaches 136 kcal.

The calorie content of frozen green beans per 100 g of product is only 28 kcal.

Thus, the ideal option for dietary nutrition is boiled and frozen green beans, whose calorie content is minimal.

Useful properties of green beans

Green beans are rich in vitamins E, A, C, B, and folic acid. In addition, it contains salts of potassium, magnesium, zinc, as well as iron, calcium, chromium and sulfur. These beans are also rich in nutrients that improve the functioning of the digestive system.

The maximum content of nutrients in green beans helps strengthen the immune system and enhance the body's defenses in the fight against external destructive factors. It has a general strengthening effect, makes it easier to endure infectious and pulmonary lesions and does not complicate digestive functions, since green beans contain few calories.

Due to its ability to have a beneficial effect on the production of red blood cells, it is recommended to be used for low hemoglobin levels and anemia. Beans normalize blood sugar levels, which is very important for people with diabetes.

Green beans are also known for their antimicrobial abilities, which makes it useful for intestinal pathologies, oral diseases and tuberculosis. People suffering from arrhythmia, atherosclerosis and hypertension should definitely include this type of bean in their daily diet.

Harm of green beans

People suffering from high acidity of gastric juice, colitis, pancreatitis, gastric ulcer and gastritis are not advised to consume green bean dishes. People whose intestines are unstable should not eat green bean dishes in large portions or daily.

Do you know which product is called because of its high protein content "plant-based meat"? These are beans - one of the oldest plant crops that came to us from South America. True, mentions of it can also be found in ancient Roman chronicles - the descendants of Romulus and Remus produced excellent decorative cosmetics from bean flour. It was only during the time of Columbus that various dishes began to be prepared from these beans.

In Europe, beans could be seen both on the peasant table and on the emperor’s plate - it is known that they were Napoleon’s favorite camp food. By the way, this crop came to Russian gardens precisely from France, but at first it was grown as an ornamental one.

Currently, we eat not only ordinary beans, but also green beans - they make not only tasty, but also low-calorie dishes. Read the separate issue for more details.

How many calories are in beans of different types and cooking methods?

Beans are well known as a dietary product that helps reduce excess weight and improve digestion. Its seeds and pods are edible - they are boiled, fried, stewed, baked and canned. Beans make excellent appetizers, salads, soups, side dishes and main courses. Depending on the type and method of preparation, it has different calorie content, and if you look at the table below, you can easily calculate its amount for your daily diet.

Application in dietetics and culinary compatibility

To reduce the calorie content of your daily diet, you can add the following dishes to your regular menu with the addition of beans:

• lobio;
• vegetable salads;

• vegetable soups;
• vegetable stew.

In them, beans go well with:

Due to the low amount of calories, as well as the high content of protein and vitamins, beans have become part of the diet. This product is based on a special bean mono-diet, which mainly involves its use in boiled form.

Recipes and calorie content of bean dishes

Calorie content and recipe for lobio with beans

The recipe for this popular dish in Georgian cuisine uses:

• boiled red or white beans – 300 g;
• onion – 2 heads;
• garlic – 15 g;
• cilantro - half a bunch;
• walnuts – 40 g;
• , salt - to taste.

100 g of this delicious and light vegetarian snack contains only 67 kcal.

Scrambled eggs with green beans

Not a bad option for breakfast. You will need:

• - 3 pieces;
• green beans – 300 g;
• – 15 years

Despite the low energy value of the dish - only 90 kcal per 100 g - the feeling of fullness will not leave you for quite some time.

Mushroom soup with green beans

To prepare it, your refrigerator should have:

• green beans – 80 g
• – 350 g;
• carrots – 60 g;
• onion – 1 head;
• porcini mushrooms (fresh) – 330 g;
• clean water – 2.5 l.

The soup turns out very tasty, and if after one serving you want more, you don’t have to worry about your figure, because 100 grams of it contain only 13 kcal!

Green Bean Casserole

The dish is prepared in the oven. Its recipe is simple and consists of the following components:

• green beans – 300 g;
• chicken eggs - 2 pieces;
• (fat content 3.5%) – half a glass;
• low-fat – 100 g.

For a brighter taste, you can add a little cumin, but there is no need to add salt or season the casserole with anything. In a 100-gram serving you can count 113 kcal.

Bean salad

Will become a decoration for the holiday table. And don’t let the word “mayonnaise” scare you! So, you will need:

• canned red beans – 300 g;
• – 300 g;
• pickled – 200 g;
• chicken eggs - 2 pieces;
• low-fat mayonnaise – 150 g;
• olive oil – 2 tablespoons.

100 grams of salad will only cost 115 kcal, so even those who are losing weight can afford a small portion.

Nutritional value and chemical composition of beans

Of course, beans are eaten not only because of their low calorie content. This product is very beneficial for the body due to the substances present in it. We have already said that beans - champion in plant protein content, which, by the way, is absorbed by 80 percent. In addition, the beneficial properties of beans are due to the fiber, starch, sulfur, iron, phosphorus, and potassium it contains.

Each of these substances has a daily intake rate - that is, the amount that we need to maintain all body functions. Having examined the detailed chemical composition of beans, we can draw a conclusion about how this product provides our need for carbohydrates, fats, proteins, vitamins, micro- and macroelements.

% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily requirement in a substance we will satisfy the body's needs by eating 100 grams of beans.

A small portion of beans can compensate not even for a day, but for a week’s need for vanadium and silicon. The cobalt content in it also exceeds the daily norm. Beans can also provide the body with half the required amount of phosphorus, manganese, molybdenum, selenium and copper. It is rich in vitamins B1 and B6.

Substance	Amount per 100 g of beans	% of daily requirement
Vanadium	190 mcg	475
	92 mg	307
Cobalt	18.7 mcg	187
Manganese	1.34 mg	67
Phosphorus	480 mg	60

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