Recipes for green beans: dietary, as a side dish

The popularity of green bean dishes is increasing every day. And this is not surprising, because this product has a lot of useful properties:

• green beans are rich in a number of vitamins - C, E, A, carotene, folic acid and B vitamins.
• To the delight of everyone losing weight, the calorie content of beans is about 24 kcal, so they are ideal for dietary nutrition.
• The vegetable normalizes blood clotting and calcium absorption thanks to the rare vitamin K in its composition.
• Stimulates the formation of red blood cells.
• Lowers blood sugar levels, therefore indispensable for diabetics.
• Has a beneficial effect on the gastrointestinal tract and respiratory system.
• Has a sedative effect.
• Increases the elasticity of the skin, improves the condition of the hair, because the minerals in the composition protect the body from free radicals.

It is important to note that due to the high fiber content, bloating and abdominal discomfort may occur after eating green beans. Therefore, people with gastritis, ulcers and other stomach diseases should consume the vegetable with caution.

What are the benefits of green beans for weight loss?

Green beans are a low-calorie product (only 30 calories per 100 grams), consisting of 20% protein, 50% carbohydrates and 2% fat. A representative of the legume family contains an extract - phaseolamine, which is able to block the activity of the enzyme alpha-amylase, due to which carbohydrates that enter the body from food are not broken down, glucose and other simple sugars do not enter the blood.

From the above it follows that the body loses the main source it needs to produce energy. However, a person cannot live without energy, so the body begins to produce it using glycogen accumulated in the liver. When reserves are depleted, energy begins to be produced using glycogen stored in the muscles. After this, the source of energy production is the fats of the subcutaneous fat. By eating green beans regularly, you will notice that the fat from your waist, hips and abdomen will “melt” before your eyes.

Beneficial properties of green beans

In addition to the fact that green beans are excellent for weight loss, they also have a beneficial effect on all functions of the body, because they have a balanced composition of micronutrients. Thanks to beans, the following processes occur in the body:

• intestinal function improves: toxic impurities and radionuclides are removed, intestinal motility improves;
• blood glucose levels stabilize;
• hemoglobin increases, since beans contain folic acid, iron, vitamins and minerals;
• the bone and joint system is strengthened;
• cholesterol decreases;
• excess salt is removed from the body;
• hormonal levels are adjusted.

Benefits and harms of diet

Green beans are an effective diet aid, but you should not eat them raw, as they contain toxic substances. Heat treatment of the product will help neutralize the compounds. After cooking, beans retain up to 80% of the nutrients in their composition, but for those who eat them for weight loss, it is important to remember that the cooking method affects the final calorie content of the dish.

Women who are afraid of gaining weight can boil green beans - then the calorie content of the product will be 47-128 kcal per 100 grams. In this form, a representative of the legume family is suitable for adding to salads, omelettes and other dishes. People who are on a diet in order to say goodbye to excess weight are not recommended to eat fried green beans, because their calorie content can reach 175 kcal/100 g.

For those who are on a diet to lose weight, it is more beneficial to eat frozen green beans, because the calorie content of the product is only 28 kcal/100 grams. The bean crop can also be baked or stewed, but in the latter version the calorie content will significantly exceed that which is steamed or boiled: the calorie content of the stewed product is 136 kcal.

Dietary benefits

Green pods contain a lot of plant fibers, which take longer to digest and inhibit attacks of annoying appetite.

The fiber content also improves digestion and intestinal transit, which also promotes weight loss.

Unripe beans have a low glycemic index (GL 15), which means that there will be no sharp jump in blood sugar and no sudden craving for sweets.

The low calorie content of beans allows you to fill your diet with nutrients without the fear of gaining extra centimeters on your waist.

In addition, the composition includes powerful antioxidants - catechins, our assistants in reducing fat deposits and weight loss. And vitamins (B) of the group, of which there are also a lot of beans, give the body more energy during the diet, which allows you to remain more active and burn more calories.

Green bean diet

A diet in which this plant is the main product has been practiced by many women for a long time and, as reviews say, successfully. You can carry out fasting days, a 3- or 7-day diet on green beans. The diet for emergency weight loss involves 5 meals a day - you need to eat every 3 hours. During the bean diet, it is recommended to give up diuretic decoctions, sweet drinks with gases, coffee and alcohol. The daily diet menu looks like this:

• breakfast – 200 grams of porridge, 200 g of steamed beans, two toasts;
• lunch – 2 fruits (except grapes and bananas), 200 g of fresh berries;
• lunch – a portion of green bean puree soup, 150 g of cheese, a piece (200 g) of fish or white meat;
• afternoon snack - a glass of soy drink;
• dinner – vegetable salad, 200 g of legumes.

Contraindication

Unripe green beans are not recommended for gastritis with low acidity, gastric ulcer, cholecystitis, it is not advisable for people who are prone to flatulence.

To avoid flatulence, dill or caraway seeds are added to the bean dish. These spices are good for eliminating rumbling and bloating.

Fasting day and green bean diet

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Recipes Beans

Green bean salad

• Cooking time: 35 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 66 kcal.
• Purpose: for a snack.
• Cuisine: Russian.
• Difficulty of preparation: easy.

Those who want to enjoy delicious food without harming their figure should know how to prepare a salad, the main ingredient of which is green beans, because this component is ideal for losing weight. The appetizer has an original taste thanks to well-chosen ingredients - prepare the dish according to the recipe and you can even eat it for dinner.

Ingredients:

• bean pods – 400 g;
• green olives – 5 pcs.;
• natural yogurt – 3 tbsp. l.;
• eggs – 3 pcs.;
• salt - to taste;
• olive oil – 1 tsp;
• garlic – 7 g.

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Cooking method:

1. Boil the eggs.
2. Boil water in a saucepan, boil the bean pods in it, lowering them into boiling water for 5 minutes. After this, strain the product and rinse with cold water.
3. Remove the pits from the olives and finely chop each one.
4. Chop the eggs.
5. Heat the oil in a frying pan and fry the green beans. Add crushed garlic, salt everything, fry the ingredients for 5 minutes.
6. Place beans and olives in a salad bowl and season them with yogurt. Mix the products, add eggs.

With fried onions and mushrooms

A dish rich in vitamins will make the menu more varied, perfect for vegetarians and those wanting to lose weight.

Required:

• frozen beans - about 400 g;
• champignons (or other mushrooms)—250 g;
• onion - 2 pcs.;
• butter -40 g;
• soy sauce—6 teaspoons;
• a little salt, ground pepper and nutmeg;
• parsley (dill) for decoration.

Preparation.

• The beans are cut into several pieces and boiled in salted water for 6-7 minutes (do not defrost first).
• Wash the mushrooms, chop them coarsely and boil for about 20 minutes.
• Onions cut into thin half rings are fried in oil until transparent.
• First add mushrooms to the pan, and after 10-15 minutes beans, nutmeg and soy sauce.
• Fry all ingredients for another 5 minutes, adding salt and pepper to your taste.
• Before serving, decorate with chopped herbs.

Chicken with beans

• Cooking time: 50 minutes.
• Number of servings: 5 persons.
• Calorie content of the dish: 73 kcal.
• Purpose: for lunch/dinner.
• Cuisine: Russian.
• Difficulty of preparation: easy.

People interested in recipes for weight loss will like this option, because the food turns out to be nutritious and tasty. To reduce the calorie content of the final dish, it is recommended to bake the products in the oven, laying them out in layers in a silicone mold that does not require adding oil. Find out how to make this low-calorie lunch or dinner.

Ingredients:

• onion – 180 g;
• bell pepper – 80 g;
• chicken breast – 250 g;
• green beans – 230 g;
• ground pepper, salt, curry - to taste;
• sour cream – 60 ml.

Cooking method:

1. Place the beans in an even layer on a baking sheet.
2. Peel the onion, cut into thin half rings, arrange them in the next layer.
3. Cut the chicken breast into thin, not too long strips, place on top of the onion half rings.
4. Remove the seeds from the pepper, cut the flesh into strips, and place on top of the white meat.
5. Pour sour cream over the preparation, add 0.25 glass of water.
6. Place the baking sheet in the oven, simmer the vegetables and meat for 40 minutes at 200 degrees.

Reviews

Marina, 24 years old

I read different reviews, but they all say that green beans are really suitable for weight loss, so I decided to go on a seven-day diet. The result after it satisfied me - minus 5 kg of excess weight. I made changes to my daily menu and included this miraculous component so that the kilograms did not return.

Violetta, 28 years old

I eat and don’t gain weight - my daily diet largely consists of green beans, I love this taste. However, I believe that simply adding a product to the menu is not enough to lose weight - you need to take extra care of yourself, then there will be results.

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Pickled green beans

• Cooking time: 2 hours 20 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 16 kcal.
• Purpose: for a snack.
• Cuisine: American.
• Difficulty of preparation: easy.

Green pods of asparagus beans can not only be stewed and boiled, but also canned and pickled in various ways. For example, when pickled, legumes turn out to be very tasty. Check out the fastest way to pickle green beans, which is suitable for weight loss and will also allow you to enjoy the taste of the food you eat.

Ingredients:

• pods – 0.5 kg;
• apple cider vinegar – 2 tbsp. l.;
• garlic – 3 cloves;
• vegetable oil – 50 ml;
• dill - 1 bunch.

Cooking method:

1. Boil the bean pods for 5-7 minutes, adding salt to the water, then drain and cool.
2. Chop the garlic cloves, dill, make a marinade by mixing them with oil and vinegar.
3. Pour the marinade over the green beans and place the dishes in the refrigerator for 2 hours. After this you can eat the dish.

How to cook as a side dish?

This frozen vegetable is a real find when you don’t have time to cook for a long time.

In 20 minutes you can make beans for a side dish. The dish goes well with the taste of meat, fish or poultry.

Preparation.

• Frozen beans are cut into 3-4 parts and the tails are removed. It is thrown into salted boiling water for a maximum of 4 minutes. The product is removed from boiling water and placed in cold water.
• Garlic and onion are peeled, washed and chopped.
• Place onions in a frying pan with hot vegetable oil.
• When it is slightly fried, add beans, add salt to taste and simmer the resulting mixture under the lid for about 3 minutes.
• Throw garlic and ground pepper, if desired, into the resulting dish, mix and remove from heat. Let sit covered for 5 minutes before serving.

Diet green bean soup

• Cooking time: 30 minutes.
• Number of servings: 5 persons.
• Calorie content of the dish: 25 kcal.
• Purpose: for a snack.
• Cuisine: Russian.
• Difficulty of preparation: easy.

Many nutritionists recommend eating first courses for lunch, because they are low in calories and are useful not only for weight loss, but also for the normal functioning of the entire body. The soup is cooked without meat, but adding green beans will make it even more tasty and nutritious. Check out the step-by-step recipe for preparing a protein-rich first course.

Ingredients:

• bean pods – 250 g;
• dill – 1 bunch;
• carrots – 1 pc.;
• olive oil – 0.5 tsp;
• potatoes – 3 pcs.;
• eggs – 3 pcs.;
• laurel leaf – 2 pcs.;
• salt - to taste;
• onion – 1 pc.

Cooking method:

1. Peel the potatoes, cut into cubes, boil for 5 minutes, lowering them into boiling water.
2. Wash the pods, remove the tails, cut them into 2-3 cm pieces, and also add them to the pan.
3. Chop the onion, fry, then add grated carrots to it. Wait until the vegetables become soft.
4. Add the roast to the cooking vegetables and let the soup simmer for another 5 minutes.
5. Turn off the heat, leave hot for 10 minutes.
6. Finely chop the boiled eggs and add a little to each plate.

Beneficial features

• Having plenty of folic acid helps support the reproduction of white blood cells.
• Beans are often used in vegetarian dishes and can fully replace animal protein. It also contains a lot of calcium and iron, which is also important if you don't eat meat.
• Regular consumption of beans delays the aging process, thanks to the content of resveratrol (considered the king of antioxidants), beta carotene, vitamins (C) and (E). And vitamin (E) is generally considered the vitamin of youth.
• Prevents macular degeneration of the eye, as it contains zeaxanthin (a substance that helps create a dense light filter to protect the retina).
• It contains enough vitamin (C), which helps boost immunity.
• Green beans have a very low glycemic index. It is recommended for dietary nutrition and for diabetes of the first and second types, since after its consumption the blood sugar level does not increase.
• Beans are useful for bladder diseases. Possessing diuretic properties, it accelerates the excretion of uric acid and prevents the formation of kidney stones.
• Thanks to vitamin (K), it is recommended for heavy menstruation (it is 22% of the total mass in the vegetable). This vitamin improves blood clotting and thereby reduces bleeding.
• Green beans contain a substance - phytoestrogen, similar to the female sex hormone, which will reduce the frequency of hot flashes during menopause.
• The composition contains substances that help kill fungal infections.
• There are many antioxidants present that remove harmful free radicals from the body.
• Contains up to 18% magnesium, which is necessary to strengthen muscle mass and coordinate the functioning of the heart and kidneys.
• The fluoride contained in the composition strengthens bone tissue and prevents the development of dental caries.

Which beans to choose for weight loss

Vegetable side dish with green beans

• Cooking time: 50 minutes.
• Number of servings: 3 persons.
• Calorie content of the dish: 26 kcal.
• Purpose: for dinner.
• Cuisine: Russian.
• Difficulty of preparation: easy.

Green beans are good for weight loss, which is why they are a main ingredient in many diet recipes. So, you should try a vegetable side dish using bean pods - the dish turns out very tasty. You can prepare the side dish in a slow cooker or cauldron, and you can replace the ingredient whose taste you don’t like or completely exclude it from the recipe. Find out how to prepare a “mix” of vegetables for weight loss.

Ingredients:

• Brussels sprouts – 0.4 kg;
• milk corn – 0.3 kg;
• bell pepper – 2 pcs.;
• bean pods – 0.3 kg;
• cauliflower – 0.4 kg;
• green peas – 0.3 kg;
• carrots – 2 pcs.;
• salt - to taste;
• water – 0.5 cups.

Cooking method:

1. Boil Brussels sprouts and cauliflower until half cooked, chop.
2. Cut bell peppers and carrots into small cubes or strips.
3. Pour all the ingredients into a cauldron or slow cooker, add water and simmer the ingredients until cooked.
4. Salt the dish to taste and serve.

conclusions

Green beans are a plant product that successfully combines high protein content and rich mineral composition. It is included in the menu of many diets aimed at weight loss due to its unique properties to reduce the absorption of glucose.

Green beans require heat treatment to neutralize toxins. This legume can be a component of first and second courses and salads.

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Salad with pine nuts

Components:

• Apple – 1 pc.;
• Pine nuts – 2 tbsp;
• White beans – 200 gr.;
• Greenery;
• Ginger;
• Olive oil – 1 tbsp;
• Apple cider vinegar – 1 tbsp.

Cooking method:

1. Chop the beans and grate the apple.
2. Add herbs, ginger to these ingredients and mix.
3. Season with flaxseed oil and apple cider vinegar.

The salad is very filling. One serving is enough to not feel hungry for 3 hours and get a boost of energy.

Bean diet for weight loss

Beneficial properties of beans:

• Vitamin saturation
• High mineral content
• A large amount of fiber removes waste and toxins from the body
• Beans improve liver and kidney function
• Normalizes the secretion of gastric juice
• Useful for pregnant women with anemia, toxicosis, mood swings
• Low calorie content of the plant, 23 kcal per 100 g.

Are frozen beans ok?

Dietary recipes may include frozen green beans once. But choose smooth pods for storage, without signs of spoilage or dark spots.

Before using, the beans can be stored in the vegetable drawer of the refrigerator for up to a week. You don’t need to wash them before, just put them in a plastic bag or a special container. The pods should be rinsed before cooking.

Beans can be frozen and will not lose their nutritional properties for up to 3 months. Wash the pods, steam for 3 minutes, then cool, divide into portions, and place in the freezer. After 12 weeks, their benefit will begin to wane. To defrost the product, place it in the refrigerator for 6-8 hours, so the process will occur gradually. Defrosting in the microwave or warm water has a detrimental effect on the vitamins and minerals in green beans.

The benefits of green beans for figure and health

Plant fibers, which the product is rich in, help remove everything unnecessary and toxic from the body. They perfectly clean the intestines of debris and accelerate peristalsis. Increasing in volume inside the stomach, dietary fiber creates a feeling of pleasant fullness in it.

The vegetable contains a lot of folic acid, various vitamins (for example A, C, K), potassium, chromium, magnesium

. Eating legumes is beneficial for the kidneys, liver, and hematopoietic system.

The product successfully fights bad cholesterol and prevents it from settling on the walls of blood vessels.

Due to the presence of sulfur in the composition, beans suppress the development of infection in the intestines

and improves its bacterial flora.

Eating beans for beauty is necessary for all women at any age. Vitamin E contained in large quantities suppresses the action of free radicals, stimulates cell renewal, which promotes skin rejuvenation, healthy hair and nails

.