French Beans Uses, Benefits & Side Effects

Introduction

Green beans are the immature, immature fruits of the common bean (Phaseolus vulgaris). They are also known as French beans (French- haricot vert), snap beans, and string beans (although modern varieties are stringless). To distinguish them from yardlong beans, green beans in the Philippines are known as Baguio beans or habichuelas.

Green beans differ from other varieties of beans in that they are ingested and harvested while the pods are still intact and the bean seeds within have not yet completely matured. Green beans originated in South and Central America, where there is evidence of long-standing cultivation in Peru and Mexico. The three most prevalent varieties of green beans fall under the genus Phaseolus vulgaris. These three are snap or string beans with a round, flat pod; French or stringless beans that lack a fibrous, stiff string running along the side of the pod; and runner beans of the distinct species Phaseolus coccineus. Here are defining about French Beans Uses, Benefits & Side Effects

Nutritional Value of French Beans

In accordance with the nutritional profile of French beans, fresh green beans contain 90 percent water, 2 percent protein, 7 percent carbohydrates, and no fat. French beans provide 31 calories, a moderate amount of vitamin K, vitamin C, manganese, and vitamin B, and a small number of other micronutrients per 100 grams. Thiamin, folate, riboflavin, potassium, and magnesium are all abundantly found in green beans.

Nutrient	Value
Calories	28
Fat	0.55 grams (g)
Carbohydrate	5.66 g
Sugar	1.94 g
Fibre	2.6 g
Protein	1.42 g
Calcium	17 milligrams
Magnesium	18 mg
Iron	1.2 mg
Phosphorus	39 mg
Potassium	130 mg
Vitamin A	24 micrograms (mcg)
Vitamin K	52.5 mcg
Folate	32 mcg

The above table indicates the nutritional breakdown of about 150 grams of snap beans.

Properties of French Beans

French beans are low in fat and calorie content.
French beans are best consumed boiled, steamed, baked or grilled.
The vegetable contains the molecule chlorophyll, which can reduce cancer risk.
French beans contain a significant amount of B9 and folate.
French beans contain a group of compounds known as retinoids which support good immunity.
Cooked French beans are high in antioxidants.

Potential Uses of French Beans

French beans may have the following uses for human health:

Can Lower the Risk of Cancer

Green beans or French beans may contain significant quantities of chlorophyll, which can counteract the carcinogenic effects of the heterocyclic amines produced by high-temperature grilling of meat. Therefore, those who prefer their grilled meat slightly charred are advised to offset the negative effects of their meal with simmered French beans.

French Beans do Contain Protein

Protein is essential for maintaining robust hair, bones, muscles, and organs. Additionally, protein is essential for maintaining a robust immune system. Despite the fact that plant proteins lack one of the essential amino acids, when combined with other protein sources, they can become complete proteins and still be beneficial to the body.

Good Source of Minerals and Vitamins

Folate is one of the essential micronutrients found in French beans. A cup of fresh green beans contains approximately 33 mcg of folate, which is nearly 10 percent of the daily recommended intake. Folate is a B vitamin that protects against neural tube birth defects.

One cup of fresh green beans contains 12.2 milligrams of vitamin C, which is approximately 25 percent of the daily value. Vitamin C is an antioxidant that protects the epidermis from oxidative stress by maintaining the immune system and playing a crucial role in collagen production.

A cup of fresh French beans contains approximately 690 international units (IU) of vitamin A, also known as retinoids. Vitamin A is essential because it contributes to robust immunity, vision, and reproduction.

French beans are an excellent source of minerals like manganese, which has antioxidant properties and supports the metabolism. Manganese also facilitates wound healing and promotes bone health.

French Beans are good for mental health

The imbalance of neurotransmitters and compounds in the brain is one of the primary factors of depression. The neurotransmitters dopamine, serotonin, and norepinephrine are crucial for maintaining cerebral health. Low levels of these neurotransmitters in the brain can contribute to depressive symptoms. The chemical homocysteine inhibits norepinephrine and serotonin production. French beans contain a substantial amount of vitamin B9 or folate, which can help reduce homocysteine levels in the body. Thus, French beans are advantageous to cognitive health when consumed.

Good Source of Iron

Iron is a necessary mineral for the production of new red blood cells in the body. The cells aid in the transport of oxygen throughout the body. A person with anemia or iron deficiency will experience chronic fatigue, frailty, and a sluggish metabolism. Therefore, an individual with anemia can benefit from consuming French beans. 100 grams of French beans corresponds to 25% of a person’s daily iron consumption.

Supports Heart Health

High cholesterol causes the accumulation of fatty deposits in the arteries and reduces blood flow to the brain and heart, resulting in stroke or heart attack. French beans promote cardiac health because they are cholesterol-free. A cup of fresh French beans contains 2.7 grams of fiber, while a cup of boiled French beans contains 4.0 grams of fiber, including soluble fiber. The consumption of soluble fiber can help reduce total cholesterol and harmful cholesterol levels. French beans reduce inflammation and blood pressure, so consuming one cup of them daily can be very beneficial for your health.

How to Use French Beans?

· Fresh green beans

· Frozen green beans

· Canned green beans

· Can be consumed boiled/steamed, baked or stir-fried

Side Effects of French Beans

French beans are extremely healthful, but there are some adverse effects that individuals should be aware of. Those who are taking blood thinners should avoid consuming excessive amounts of French beans because they are rich in vitamin K. This vitamin can accelerate the coagulation of blood in incisions and counteract the effects of blood-thinning medications.

French beans can cause digestive issues such as gas, flatulence, and bloating if consumed in excess. In addition to vitamin K, French beans also contain lectin, which can cause a variety of digestive issues. Therefore, the recommended daily allowance for French beans is 1-2 servings per day.

Another consideration is that French beans are finest when cooked. If you purchase French beans in a can from the store, preparing them can also reduce the sodium content.

Precautions to Take with French Beans

Raw French beans contain lectin, a protein that functions as a natural insecticide or antifungal for plants. As a result, it is recommended that French beans be cooked prior to consumption. Therefore, when raw French beans are ingested, the present lectin can bind to the surface cells of the digestive system, causing symptoms such as diarrhea, vomiting, nausea, and bloating.

It is recommended that you consult your doctor if you experience side effects.

Also read: Brazil Nut Benefits & Side Effects

Frequently Asked Questions about French Beans Uses, Benefits & Side Effects

Q1. What are the benefits of eating cooked French beans?

Ans: Consuming French beans cooked is always preferable to consuming them fresh. Although cooking can reduce the nutritional value of certain vitamins, it can increase the levels of antioxidants such as isoflavones and carotenoids. Additionally, cooking deactivates the presence of detrimental lectins that cause digestive distress.

Q2. Can consuming French beans promote weight loss?

Ans: French beans are extremely nutritious and low in fat and calories. In addition, they are rich in dietary fiber and protein, which help you feel satiated for longer and eliminate the need for between-meal munchies.

Q3. Can French beans be consumed by diabetics?

Ans: Yes, diabetics can safely consume French beans because they have a low glycemic index. They do not raise blood sugar levels and provide energy, nutrients, and minerals while maintaining blood sugar levels.

Q4. How do French beans lower the risk of cancer?

Ans: A study has revealed that French beans contain the molecule chlorophyll, which reduces the risk of developing cancer. Chlorophyll gives French beans their green hue and possesses anti-cancer properties. It prevents cancer-inducing carcinogens from causing cancer.

Q5. Is eating French beans advisable for pregnant women?

Ans: Yes, French beans contain a significant amount of folate or vitamin B9, which is advantageous for pregnant women. It reduces the likelihood that a fetus will develop congenital maladies and neural tube defects.