Last Updated on July 3, 2021 by Dr Sharon Baisil MD
French beans are smaller in size than the common green beans. They are also commonly known as Fansi or Phansi to Indians. This bean is a great addition to many cooked and raw dishes.
The following table records the various nutrients and their quantities in one cup of raw French beans. One cup of it accounts for around 130 grams of beans.
| Sl. No. | Nutrients available in 130 grams of raw French beans | Amount available |
| 1. | Calories | 34 |
| 2. | Carbs | 5.9 g |
| 3. | Fats | 0.1 g |
| 4. | Proteins | 2.2 g |
| 5. | Fibers | 2.4 g |
| 6. | Iron | 0.8 mg |
| 7. | Calcium | 65 mg |
| 8. | Sodium | 5.6 mg |
| 9. | Zinc | 0.84 mg |
| 10. | Magnesium | 49.4 mg |
| 11. | Phosphorus | 36.4 mg |
| 12. | Potassium | 156 mg |
| 13. | Vitamin A | 171.6 mcg |
| 14. | Vitamin B1 (Thiamine) | 0.1 mg |
| 15. | Vitamin B2 (Riboflavin) | 0.08 mg |
| 16. | Vitamin B9 (Folic acid) | 59.2 mcg |
| 17. | Vitamin C | 31.2 mg |
7 Health Benefits of eating French beans
By now, we already know that French beans are healthy for a lot of people with different diet and lifestyle goals. They are also packed with good numbers of macro as well as micronutrients.
Let us see how these elements make the French beans the best for one’s diet and meal options.
Here are some notable advantages and health facts that French beans have on our body when taken in good amounts and frequency:
1. Low in calories and help in weight loss
If you are one of the conscious individuals and worry about overdoing your calories, then the French bean is the best for you. You do not have to keep counting on how many calories you added.
A cup of these beans is only around 34 calories. They do not add any excess or unnecessary fat or carbohydrates to your controlled lifestyle.
It can be cooked in any way without having to worry about any health harm. It is best for health and fitness enthusiasts.
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2. Rich in Vitamin C
The French beans are packed with lots of vitamin C. It is one of the most crucial elements for protecting the body and boosting health and immunity.
This vitamin has anti-inflammatory and anti-oxidant qualities. They aid in keeping the body protected against free radicals and other chronic ailments.
Not just that, vitamin C also ensures proper absorption of minerals such as iron and calcium.
It is also a nutritional supplement for the skin and hair.
3. Prevents Anemia
The presence of Folic acid helps manage healthy blood composition. It assists in the proper synthesis of DNA and also keeps the blood supplied with red blood cells (RBCs)
It is as important as iron to prevent Anemia in individuals. The presence of folic acid is also great for pregnant women throughout their pregnancy.
4. Promotes proper digestion
The presence of fiber in French beans is a boon to the whole digestive system.
It aids in the smooth and efficient absorption of nutrients. This is important to promote proper digestion in further processes.
It also assists in keeping the gut active and healthy. Fibre adds the necessary bulk to stools. This ensures regular and healthy bowel movements.
Therefore, it is also helpful in keeping away constipation, indigestion, gastric issues, etc.
Fibre also is important for diabetes patients. It leads to a slow release of sugars in the bloodstream. This, in turn, prevents extreme and sudden spikes in sugar levels.
5. Rich in Anti-oxidants
The abundant presence of minerals and vitamins makes the French bean perfect for health management.
The antioxidants fight the free radicals. These are known to create discomforts in the body over time, leading to chronic, long-lasting conditions such as cancer, heart risks, diabetes, etc.
The presence of phytochemicals and flavonoids in the French beans, along with many other elements, is great to keep the body safe and immune.
6. Prevents heart diseases
The amount of fats found in the French green beans is very low. This makes it an ideal food for the heart.
Lesser quantities of fats mean lesser risks on cholesterol. This helps keep the arteries free from clotting. It reduces the excess burden of the heart and keeps it healthily active.
7. Enhance fertility
The French beans are also equipped with nutrients that enhance fertility levels. It also helps in decreasing the risks of congenital disabilities.
Thus, with plenty of benefits, the French bean is perfect for finding a place in your good diet and a healthy lifestyle. Adding this is equal to adding nourishment.
You can now relish your bean-filled dish with total satisfaction!
Are French beans good for Diabetes?
The Glycemic Index of French beans is only 15. The foods that are ranked from 0 to 55 are said to be low Glycemic. Thus French beans are safe to be included in a diabetic diet and do cause a sudden increase in blood sugar levels.
Coming to the Glycemic Load of these beans also proves its safety for diabetic health. The Glycemic Load is only 1! It is extremely safe and useful for controlling the blood sugars of the body.
Patients with heart diseases can also enjoy French beans without any worries. The flavonoids found in these green beans are great for keeping the heart healthy and away from risks.
It is also filled with numerous antioxidants. They prevent diseases and aid in boosting the overall immunity of the body.
Hence, the French beans are extremely great to be added to your healthy diet.
How to select the best and fresh French beans?
It is essential to pick the best beans to get the tastiest and healthy ingredients. It is also great for avoiding wastage in the kitchen ingredients.
To pick out the best beans always look for the freshest green colors. Avoid faded greens, browns, or blackened beans.
Go for the firm and sturdy beans. These turn out the best and crunchiest.
Avoid picking up soft and limp beans. They can be spoilt and feel chewy rather than crunchy.
Look out for a fresh tip and stem. Rotting stems can be indications of insect infestations. They may even go stale sooner.
Thinner and s beans are better if you want to include the pod in your food. When it comes to longer and wider beans, they can provide you with bigger and harder bean seeds. You can pick one according to your preference and needs.
With the rightly chosen beans, you can move on washing them. After a good cleaning to remove any dirt, you are ready to add them to your soups, curries, rice, paratha, etc.
References
- https://link.springer.com/article/10.1007/BF02232942
- https://www.sciencedirect.com/science/article/abs/pii/S0305748802904871
- https://www.ars.usda.gov/research/publications/publication/?seqNo115=190176
- https://www.cabdirect.org/cabdirect/abstract/20143361661
- https://www.tandfonline.com/doi/abs/10.1080/07409710802520268
