raw green beans

Can You Eat Raw Green Beans? Health Effects

This guide will answer the question, “Are green beans safe to eat raw?” This article will also give answers to questions about their benefits and potential side effects.

Is it safe to eat raw green beans?

There are mixed takes on whether you can eat raw green beans without any side effects. Generally, legumes, like green beans, are safe to eat raw. This is because they retain all the nutrients in their raw state, and they are simple to eat. It is also important that the beans are thoroughly washed, and then eaten directly or in salads. On the other hand, string beans cannot be eaten raw, there are some drawbacks. It can cause diarrhea, nausea, and vomiting. Moreover, it is a legume, so people are cautious about eating it raw as it can be toxic.

Why would you want to avoid raw green beans?

Green beans carry a carbohydrate-binding amino acid known as lectin. Because they are natural insecticides, all beans contain lectin. The lectins can cause problems in the digestive system, diarrhea, or vomiting when green beans are eaten raw. Therefore, cooking them can help reduce lectin levels. It’s also safe to say that lectins are anti-nutrients.

Because these green beans contain phytic acid, excess consumption can reduce the absorption of minerals. Phytic acid binds minerals needed for your diet.

Should You Eat Beans Raw vs Cooked?

It is crucial to remember that the dosage creates the poison. Raw green beans have their drawbacks, and there are many opinions about it. However, it is important to consider the amount of beans you eat. It is safe to eat small amounts of them. Green vegetables, such as green beans, contain nutrients like lutein (antioxidants), folate, and ascorbic (vitamin C).

Why should you eat cooked beans?

Research has shown that cooked green beans have lower levels of folates and vitamin C. However, cooking green beans does not affect lutein (antioxidants). Despite the fact that folates, vitamin C, and other nutrients are lost during cooking, it is important to note that cooking can improve its digestibility and taste.

What are the health benefits of raw green beans?

Has high fiber content

You need to eat dietary fiber to improve your gut health. Green vegetables, such as green beans, can increase satiety, or the feeling of being satisfied. Therefore, this can help with weight loss and control hunger pangs.

Rich in Vitamin A, C and K

Vitamin A is abundant in raw green beans. Vitamin A is known to improve the eyesight and immune system. Moreover, green beans are rich in antioxidants, including beta carotene and lutein. Vitamin C is important for improving immunity, removing wrinkles, and avoiding cancer. While vitamin K prevents blood clotting.

Rich in Magnesium 

Magnesium is abundant in raw green beans. It provides energy for your body, creates new proteins, and regulates your nervous system. It may also increase your endurance while exercising.

Will eating green beans help you lose weight?

Raw green beans, as discussed previously, can help you feel full. This is because of the high levels of dietary fibers. They are also low in calories. Therefore, you can enjoy them guilt-free. A cup contains approximately 31 calories (2.7 g). Additionally, they contain low amounts of sugar. So, yes, eating green beans can help you lose weight, and keep your gut healthy.

How to properly prepare cooked green beans?

Here are some ways to cook green beans properly if you prefer to eat them cooked:

  • First, clean thoroughly and drain the excess water and debris on the green beans.
  • Steaming: Place the green beans in a steamer and cover it. Then, make sure the heat is low and the water covers the beans by about 1-2 inches. Also, make sure that the water boils so the beans are cooked properly.
  • Broiling: You can also broil the green beans. Start by heating the oven, then place them on a baking sheet covered with aluminum foil. After they are cooked, you can use them to make your salad.
  • Microwave: Place the green beans in a bowl that is microwave-safe and add some water. Then, cover it with plastic wrap. Heat the green beans for 3 minutes, and then serve hot with some salad.
  • Boiling: A simple way to cook your green beans is to put them in a pot with water, and heat them up until the water boils.

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