Key Takeaways
- Green beans are low in fat and rich in nutrients like vitamins A, C, K, folate, and fiber.
- Incorporating green beans into your diet may support heart health, bone strength, weight management, mental health, and disease prevention.
- While green beans offer health benefits, those with conditions like high blood pressure or on blood thinners should consult a healthcare provider first.
Green beans are low in calories and packed with nutrients that may support heart health, strong bones, and weight management. Whether fresh, frozen, or canned, they’re an easy, healthy addition to your meals.
1. Protects Bone Health
Green beans’ high vitamin K content may boost bone health. Not getting enough vitamin K can increase your risk of osteoporosis, leading to bone weakening. Vitamin K is thought to produce proteins that aid in the formation of bones.
One serving of green beans offers more than 20% of the daily recommended intake of vitamin K, plus calcium, which also supports bone strength.
2. Aids Weight Management
Green beans are a low-calorie and low-fat energy source supporting weight management. They offer plenty of vitamins, antioxidants, and nutrients, and can be easily incorporated into any diet.
One cup of cooked green beans contains just 31 calories and lots of filling fiber, allowing your body to feel full on a small amount of calories.
3. Protects Gut and Digestive Health
A low-FODMAP diet is recommended for a variety of health conditions, like irritable bowel syndrome (IBS) and Crohn’s disease. Green beans are considered a low-FODMAP food, which makes them a good option for people with digestive disorders.
The fiber content in green beans also promotes a healthy bacterial environment in the gut, stabilizing blood sugar and helping you stay full for extended periods.
4. Improves Heart Health
The vegetable’s folate and potassium content are important for regulating blood pressure, while its fiber and protein help lower cholesterol levels. The soluble fiber found in green beans is key for reducing levels of low-density lipoprotein (LDL) cholesterol (“bad” cholesterol).
Experts recommend cooking them in heart-healthy oils, like olive oil, rather than boiling them. Opt for fresh green beans if you can, as the canned variety contains added sodium (salt).
5. Maintains Eye Health
Vitamin A and vitamin C are particularly important for eye health. One serving of uncooked green beans provides around 15% of your recommended daily intake of vitamin A and up to 25% of the daily value of vitamin C.
One study found that people who took folic acid and other B vitamin supplements daily had a reduced risk of developing age-related macular degeneration (AMD). The folate in green beans provides around 10% of the daily value, which is also important for eye health.
6. Helps with Pregnancy
The B vitamins folate, riboflavin, and thiamine play key roles in pregnancy health, and all are found in green beans. Just one cup of the vegetable makes up around a third of your daily recommended intake of folate, which is crucial for reducing the risk of certain congenital abnormalities.
Other research shows a reduced risk of spina bifida (a congenital condition of the spine) when a pregnant person gets enough folate per day.
7. Reduces Depression Symptoms
Green beans may help improve depression symptoms because they contain folate, which can lower levels of an amino acid known as homocysteine. When there’s too much homocysteine in the body, the hormones that regulate your mood, sleep, and appetite can be negatively affected.
Some research suggests that getting enough folate daily can even help treat depression when used in conjunction with conventional medication treatment, so it’s possible that eating green beans regularly could contribute to these potential benefits.
8. May Aid Anemia
The iron content in green beans may help with anemia, a condition caused by a lack of healthy red blood cells. Iron helps transport oxygen from the lungs to cells throughout the body. If you don’t get enough of this mineral, you may notice anemia symptoms such as fatigue, lightheadedness, and weakness.
Opting for green beans with some of your meals may help boost your iron content, potentially preventing this.
9. May Help Prevent Cancer
Antioxidants found in many vegetables are thought to help prevent cancer. The compounds in green beans that offer cancer protection include:
Some research suggests that incorporating green beans into your diet might help lower the risk of colon, breast, and prostate cancer. However, more evidence is needed.
A Word From Verywell
Green beans can be added to scrambled eggs or omelets, vegetable soups, and salads, served alone by roasting or air-frying them with olive oil or enjoyed raw with dips like hummus.
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Green Beans Nutrition
Green beans are a great source of vitamins and fiber.
| 1 cup of green beans | |
|---|---|
| Calories | 31 |
| Fat | 0.2 grams (g) |
| Carbohydrates | 7 g |
| Fiber | 2.7 g |
| Sugar | 3.3 g |
| Protein | 1.8 g |
| Sodium | 6 milligrams (mg) |
| Vitamin C | 12.2 mg |
| Iron | 1 mg |
| Potassium | 211 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin A | 43 micrograms (mcg) |
| Vitamin K | 43 mcg |
| Folate | 33 mcg |
Who Should Avoid Eating Green Beans?
In general, green beans are safe for most healthy adults. However, some may want to consult a healthcare provider before incorporating them into their diet. For example:
- People with high blood pressure (hypertension) should avoid canned green beans, which can be high in sodium, and opt for low-sodium canned or fresh varieties.
- People who take blood-thinning medications like Jantoven (warfarin) should reconsider eating green beans. The vitamin K content in these beans, which aids in blood clotting, could interfere with the purpose of these medications.
- People with a green bean allergy, which is rare but possible, should avoid the vegetable.
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