Green beans: calorie content of boiled, fried, frozen, stewed and steamed

The article is about what green beans are, how they are useful and how they help you lose weight.

Beans have been a valuable plant for humans since the times of the Ancient World. For example, the Egyptian queen Cleopatra used powder made from it. It is known that later the Aztecs ate it.

In Europe, the plant first took root as an ornamental plant, and then its taste and nutritional properties were appreciated. Moreover, they eat not only the fruits of beans, but also their young pods. The latter are a source of many useful substances, promote weight loss and are used to prepare delicious dishes.

Composition and beneficial properties of green beans

Green beans contain a rather rare vitamin K, which promotes the rapid absorption of calcium and is also necessary for normal blood clotting. A large amount of manganese in the plant has a beneficial effect on the elasticity of the skin and also gives it a healthy color. Hair and nails also become stronger if you diversify your diet with beans. Iron enriches the blood and produces red blood cells. For people with diagnosed anemia, this product is simply irreplaceable.

Fiber, folic acid, vitamins B, C, E are found in large quantities in this plant. Thanks to frequent use, the functioning of the digestive system is guaranteed to be normalized, and the body is cleansed of waste and toxins. In folk medicine, this product is offered for bronchitis or rheumatism. The plant also speeds up metabolism and promotes rapid absorption of complex fats and carbohydrates.

People suffering from diabetes can consume green beans without restrictions. Moreover, doctors strongly recommend this product for diabetics, as it has the unique property of lowering sugar levels.

It has been noted that people who often consume green beans are less susceptible to depression and stress, because one of the important properties of the product is its calming effect. In addition, beans are a mild diuretic that rids the body of excess fluid and salt. Therefore, it is quite often recommended for diseases such as cystitis, increased swelling and urolithiasis. The functioning of organs such as the liver and bladder is normalized. Systematic consumption of beans will be an excellent prevention against diseases of the cardiovascular system, as well as anemia.

A large list of beneficial effects of green beans on the functioning of the body sets it apart from other vegetables. The product is enriched with all the necessary minerals and vitamins that a person needs every day.

Who is it useful for?

Green beans are useful for everyone without exception. For adults, it is indicated in the presence of chronic diseases and in the recovery period after suffering serious illnesses. Fiber and microelements in its composition normalize metabolic processes and have a positive effect on glucose metabolism. For diabetes mellitus, it can be the basis of the diet.

Children should regularly consume the vegetable, as the substances contained in it help strengthen the immune system and have a detrimental effect on pathogenic bacteria, which often cause intestinal infections. In preschool age, dermatitis and pustular skin diseases often develop; beans help well in combating them. It is permissible to use beans as complementary foods starting from the eighth month.

The product helps reduce intoxication in acute poisoning, inflammatory reactions and long-term chronic diseases, resulting in a noticeable improvement in overall well-being.

During pregnancy, women often experience iron deficiency anemia, which is caused by an increased load on all organ systems. Beans activate hematopoiesis and normalize all blood parameters, including hemoglobin. Starting from the third trimester, the uterus begins to put pressure on the kidneys, and their filtration ability is impaired. To prevent complications from the genitourinary system, it is necessary to include vegetables in the daily diet from the middle of the second trimester.

When breastfeeding, a woman's body works in an enhanced mode. Lactation requires an additional at least 500 kcal per day, and the feeling of hunger often increases. Beans are rich in fiber, which satisfies hunger, takes a long time to digest and is a good alternative for women starting the process of losing weight. To obtain the necessary energy and nutritional value, there is no need to consume high-calorie foods.

Calorie content of green beans

Green beans are considered a product with minimal calorie content. That is why it is so popular in various diets. Let's consider the calorie content per 100 grams of product in various methods of its preparation:

Regardless of the cooking method, this product remains very low in calories. It is important to remember that the higher the heat treatment of the product, the less useful microelements are retained in it.

What substances and elements are contained in green legumes?

Green beans are a unique product that has a vitamin and mineral composition . People who care about their health should definitely include it in their diet.

The first thing I would like to note is the presence of vitamin K, which is quite rare, but no less significant. Without its participation, processes such as blood clotting or calcium absorption cannot occur.

Beans also help improve the performance of the gastrointestinal tract due to the presence of dietary fiber in the composition. People suffering from diabetes can easily consume it without any restrictions, because it has a fairly low glycemic index (only 15 units!).

For vegetarians, beans are an integral product in their diet, because they are the main source of high-quality vegetable protein, and it replaces protein from meat.

Folic acid has a beneficial effect on a woman's hormonal levels . Fiber and zinc help speed up metabolism, as well as carbohydrate metabolism. Sulfur is a component that is responsible for preventing inflammatory processes in the intestines.

Iron will ensure your circulatory system health, and, no less important, will help solve the problem of anemia. Copper affects the condition of the bone and joint apparatus. Green beans, namely the components from which they are composed, also take care of the nervous system, for example, magnesium helps get rid of the apathy of physical fatigue. It’s not for nothing that green beans are called an “antidepressant.”

KBJU ratio

Green beans are an excellent product for losing weight, because their calorie content per 100 grams is only 24 kcal. Ratio of proteins, fats and carbohydrates per 100 grams :

• proteins 2.5 grams;
• fats 0.3 grams;
• carbohydrates 3 grams.

What are the benefits of fresh and frozen for women and men?

Many people didn’t know, but green beans are considered an environmentally friendly product. Why? Because it does not absorb toxins contained in the environment.

All components of beans have a beneficial effect on the human body in one way or another.
What are the benefits of green beans if you include them in your diet :

1. You will feel how your digestive system has improved and your metabolism has accelerated.
2. Due to its unique feature, it helps remove toxins and waste from the body.
3. Get rid of problems such as constipation.
4. Helps restore genitourinary functions and cleanse the bladder.
5. Getting rid of small kidney stones.
6. For women, green beans have a beneficial effect on the menstrual cycle (reduces pain, the cycle becomes stable), due to the folic acid that is present in its composition.

Is it true that frozen beans are not as healthy as regular beans? Not at all, frozen, on the contrary, has several advantages over regular one . Namely:

• frozen vegetables are always cheaper, so the low price of the product is a significant plus;
• regardless of the time of year, you can always buy it, it is available;
• when frozen, beans do not lose their beneficial properties, they are preserved;
• The product is stored in this form much longer.

Contraindications

In any case, the benefits and harms of absolutely any product are determined purely individually. But still, there are diseases for which it is not advisable to eat beans , namely:

• chronic gastritis;
• stomach ulcer;
• duodenal ulcer;
• colitis;
• cholecystitis.

It is also not advisable for older people to consume these legumes. The huge amount of fiber contained in beans can cause bloating and heaviness in the stomach.

Harm of green beans

Speaking about the beneficial properties of this product, a few words should be said about its possible harm. The high level of fiber in the plant can cause heaviness or bloating. Therefore, green bean dishes are not recommended in the evening. Increased gas formation can be eliminated by adding seasonings such as cumin or dill.

In addition, beans should be consumed with caution by those diagnosed with gastritis, stomach ulcers, colitis, or pancreatitis. Increased stomach acidity is also a contraindication. The product is not contraindicated for pregnant women, but if there is severe gas formation or bloating, you should refrain from using it.

Benefits for children and pregnant women

The vegetable is useful for children, it strengthens the growing body and replenishes the lack of valuable substances. The product is introduced into the diet from 6 months of age. It is recommended to mix it with carrots or baby food. To prevent your baby from developing allergies, you need to give beans in the amount of 6-7 g per day.

The vegetable is allowed for nursing mothers , as it contains vitamins necessary for the health of the unborn baby. The pods rarely cause allergies. By consuming green beans, you can prevent iron deficiency anemia. It is worth remembering an important nuance: if you mix beans with heavy foods, the kidneys and gastrointestinal tract organs will be stressed.

The vegetable is recommended for pregnant women . Thanks to protein, it improves metabolism, preventing constipation and hemorrhoids. Bean fiber strengthens the immune system of the unborn child. The pods are rich in nicotinic acid. This component normalizes blood pressure and prevents hypertension.

Green beans for weight loss

Since this product contains a minimal amount of calories, while remaining tasty and nutritious, many people who are watching their figure try to diversify their menu with green beans during a diet. Cooked food becomes much tastier with this side dish without adding extra pounds. There are many ways to prepare this product, which are actively used by athletes and those who watch their weight.

Today, there are special diets that are based on the consumption of beans. The plant is rich in fiber, vitamins and minerals, which have a beneficial effect on the functioning of the body, so you can often find fasting days on green beans.

Dietary recipes with green beans

Green beans are an excellent side dish for weight loss, low-calorie and nutritious; they can be used to diversify your menu during a diet.

Here are a few dishes to prepare:

Salad "Dietary"

Ingredients:

• Fresh green beans – 300 g;
• Onions – 50 g;
• Cherry tomatoes – 200 gr;
• Sunflower or olive oil – 30 ml;
• Basil – 3 tbsp. spoons;
• Salt (optional);
• Lemon juice – teaspoon.

Preparation:

1. Cook the beans in boiling, salted water for 5-7 minutes.
2. Place the pods in a colander and rinse with cold water.
3. Chop basil and tomatoes.
4. Mix all ingredients.
5. Garnish with onion sliced ​​into rings.

Product selection and storage

If you decide to purchase fresh green beans, you should know what characteristics the fresh product has:

• The pods should be resilient;
• There should be no damage or stains;
• The color is dark green.

A fresh plant can be stored for no more than 7 days in the refrigerator, so you should not buy the product for future use.

More often in grocery stores you can find frozen green beans, but even here you should be aware of some nuances in the choice:

• If possible, examine the contents of the package, which should not contain pieces of ice;
• There should also be no visible stains or damage on the pods;

The packages offered by the manufacturer ensure that the product is completely washed and ready for use. The beneficial properties of frozen beans last up to 6 months if stored in the freezer of the refrigerator. Repeated defrosting is not recommended. We should not forget that the beneficial properties of the product directly depend on storage conditions.

Calorie content of green beans with egg per 100 grams

Calorie content of green beans with egg per 100 grams is 65 kcal. In a 100 gram serving of the dish:

• 2.73 g protein;
• 4.78 g fat;
• 3 g carbohydrates.

Recipe for green beans and eggs:

• 0.25 kg of green beans are fried in vegetable oil for 15 minutes;
• add salt to taste;
• the beans are mixed with 1 beaten chicken egg poured into it;
• the dish is simmered for several minutes;
• We recommend serving the finished beans with herbs and sliced ​​tomatoes.

Varieties of green beans

Green beans are a member of the legume family. Remaining an indispensable product for many thousands of years, the plant has not lost its popularity, but has only increased.

Every gardener and gardener knows that beans grow unpretentiously and beautifully in our climate zone. To get a good harvest of this annual plant, it is enough to fertilize the soil once. The most popular varieties currently are:

1. Crane
2. Bluehilda
3. Purple Queen
4. Flamingo
5. Blue Lake
6. Laura
7. Enchantress
8. Butter King
9. Caramel
10. Winner

The presented plants differ in the length of the pods, in height, and also in the color of the beans. Despite such diversity, the beneficial qualities of the plant are preserved in all the presented names.

Raw green beans: carbohydrates, proteins, fats, calories

Currently, a huge number of varieties and hybrids of green beans are grown for human consumption. They have pods of very different lengths, shapes and colors. However, they have approximately the same nutritional value. It consists of the amount of the following nutrients per 100 g of product:

• protein – 1.2 g;
• fat – 0.1 g;
• carbohydrates – 2.4 g;
• water – 92 g;
• dietary fiber – 2.5 g.

Read: Green bean dishes

The calorie content of 100 g of raw product is 16 kcal. Some varieties contain more starch and other carbohydrates. Due to this, their calorie content increases to 22 kcal. The calorie content of green beans is several times lower than the calorie content of its grain. This makes the vegetable a healthy dietary product. Fresh pods also contain vitamins, primarily such as:

• WITH;
• A;
• E;
• RR;
• group B.

Video on the topic:

This product contains macro- and microelements necessary for normal metabolism:

• potassium;
• magnesium;
• phosphorus;
• sodium;
• manganese;
• iron;
• zinc;
• selenium.

In small quantities, bean pods contain essential and non-essential amino acids and Omega-3 and Omega-6 fatty acids.

Green beans in cooking

Fresh beans, like frozen ones, are quite quick and easy to cook. Dishes prepared with the addition of this plant become more tender and juicy. The pods are usually boiled, stewed or fried. The prepared side dish is perfect for both meat and fish or poultry. It is often used in preparing vegetable stews or in salads. It is important that the pods remain crunchy after cooking, since under this condition it is possible to preserve as much as possible all the beneficial properties of the product. Let's look at some useful recipes:

Vegetable casserole

Preparing this dish does not imply the addition of specific vegetables; this remains at the discretion of the hostess. But we note that the combination of green beans, bell peppers, carrots, cabbage, broccoli, tomatoes, zucchini and eggplant is the most tasty and healthy.

For the casserole you will need:

• 500 g green beans;
• 2 eggs;
• 150 grams of sour cream;
• 1 onion;
• spices to taste.

Preparation:

1. The pods are pre-boiled.
2. Fry the onion over low heat until golden brown (you can also add other vegetables if desired).
3. Beat eggs with sour cream.
4. Next, mix the resulting ingredients and place in a form for further baking.
5. At a temperature of 200 C, wait for the golden crust to appear and the casserole is ready.

Green bean soup

Required:

• 1 onion;
• 5 medium potatoes;
• 2 carrots;
• 300 g beans;
• spices;
• 3 liters of water;
• greenery.

Preparation:

1. Throw finely chopped onion and finely grated carrots into boiling water and cook for no more than 5 minutes.
2. Fry green beans in a frying pan.
3. Cut the potatoes into medium cubes and add to boiling water.
4. As soon as the potatoes become soft, add the contents of the frying pan, spices, herbs to boiling water and cook until tender.
5. If desired, the resulting mixture can be crushed using a blender, in which case you will get a delicate and healthy puree soup.

Garnish of young pods

1. For this dish, you need to take 400 grams of beans, wash them thoroughly, first cut off the ends of the pod and leave in cold water for a couple of hours.
2. After this, the pods are placed in boiling water and cooked for no more than 7 minutes, it is important to remember that they should remain a little hard.
3. The finished beans are seasoned with olive oil, salt and other spices to taste and served.

It is noted that with this method of preparation, all useful microelements are preserved.

About the health benefits of green beans in the following video:

The plant is rich in vitamins and minerals, so its use is recommended by many doctors and nutritionists. In some cases, this plant successfully helps in various diseases; its healing properties are well known to representatives of traditional medicine. In addition, every housewife has a huge scope for culinary creations, since there are a lot of ways to prepare the product. Hot dishes, salads, side dishes, canned foods - have unique taste qualities and will perfectly complement your table.

Side effects and contraindications

To avoid indigestion, the pods must be thoroughly boiled. In some cases they cause flatulence. To avoid side effects, you need to buy high-quality beans and keep them in cold water for 1 hour before cooking.

Green beans have contraindications. If at least one of them is detected, you should stop using it. Vegetables are prohibited :

• with gastritis of high acidity;
• with pancreatitis;
• with cholecystitis;
• with colitis;
• for stomach ulcers.

If consumed in large quantities, flatulence (gas formation in the intestines) will occur. Patients diagnosed with kidney nephritis or gout should consume beans with caution. To avoid increased gas formation, you must adhere to the cooking rules . You can cook the beans by draining the water twice. When consumed in moderation, the product strengthens physical and mental health.

The main benefit of the pods is that they provide prevention of iron deficiency anemia. Beans carefully cleanse the body and protect it from the effects of free radicals.

Egg calories. Eggs: calorie content

Eggs contain a lot of useful substances, which are absorbed by 95-97%. One egg contains enough proteins, vitamins, micro and macroelements to meet the body's needs.

Eggs contain 9 of the 11 fatty amino acids that are important for human health. Their lack causes weakened immunity, fatigue, hair loss and deterioration of skin condition.

Why can eggs be harmful?

The yolk of an egg contains cholesterol, the excess of which negatively affects the human vascular system. When eggs are consumed in moderation, cholesterol is harmless. It is recommended to consume no more than 5-7 eggs per week.

Egg white contains an allergen (ovomucoid). Eating eggs may cause an allergic reaction. The adult body copes with this in most cases, but children often exhibit allergy symptoms.

Calorie content of eggs

Eggs contain few calories. Their number depends on many factors:

• on size;
• depending on the type of bird;
• on the age of the bird;
• from poultry feed.

Most of all, the calorie content of eggs is influenced by the method of their preparation. However, on average, one egg contains about 130-185 kcal/100 g. When eating, you should also take into account that the yolk has more calories than the white. It accounts for about 75% of the calorie content of an egg. That is, if the weight of an average egg is about 50 grams, then its white contains about 18 kcal, and its yolk contains about 60 kcal.

Eggs are eaten as a main dish or as an ingredient. During heat treatment, the beneficial substances contained in the egg are practically not lost. Eating raw eggs is not recommended. They may contain bacteria that cause an intestinal infection - salmonellosis.

Chicken breast calories.

Calorie content of chicken fillet: 113 kcal.
Energy value of the chicken breast product (Ratio of proteins, fats, carbohydrates):

Energy ratio (b|w|y): 84%|15%|1%)

Chicken breast is a universal dietary product that combines several significant benefits. Due to its minimal fat content and low calorie content, which is based on protein, it is included in most modern diets. It can be easily found in any grocery store or market; the cost of chicken breast is much lower than its analogues, such as turkey. Its only drawback is that the meat is a bit dry if you cook it using conventional cooking methods (frying, boiling or baking).

Calorie content of chicken fillet for different cooking methods:

• The calorie content of boneless chicken breast (fillet) per 100 grams is 113 kcalories, with bones this figure will naturally increase to 137 kcalories.
• The energy value of breast with skin is 164 kcalories per 100 grams of product.
• The calorie content of boiled chicken breast is 95 kcalories per 100 grams of product, the rest of the calories remain in the broth.
• The calorie content of smoked chicken breast per 100 grams is 119 kcalories, but do not forget that in the manufacture of such a product preservatives and other impurities are added that are bad for health.
• The calorie content of fried chicken fillet per 100 grams of product is almost 197 kcalories, which is obvious, since butter is a high-calorie product and I do not recommend eating such a breast for people losing weight.

Chicken breast contains 23 g. protein, only about 2 grams. fat and 0.4 gr. carbohydrates per 100 g. product. This makes it easy to balance your diet, whether when gaining muscle mass or on a diet aimed at burning fat. After all, we can only get protein from chicken, and carbohydrates in the right quantities will come from more preferable foods, such as cereals and vegetables. And that is not all.

Chicken breast composition

Chicken breast is a wonderful source of vitamins and minerals. Their importance lies in the fact that vitamins are involved in all processes occurring in the human body. Vitamins act as a catalyst for processes such as protein synthesis and many others. That is, without the required amount of micro and macroelements entering the body, we will not be able to effectively lose weight or build muscle mass. In addition, vitamins support human immunity, which is important during intense physical activity.

Chicken breast contains almost all B vitamins, vitamins A, C, PP. And it contains choline - it ensures the normal functioning of the kidneys and adrenal glands, and also helps cleanse the liver of fats. It also contains a large amount of potassium, which regulates blood pressure and acts as electrolytes, facilitating the transmission of nerve impulses. Chicken breast is also rich in macro- and microelements such as magnesium, sodium, iron, sulfur, phosphorus, chlorine and other elements important for full human life.

Calories in white beans

White beans have a higher calorie content - up to 325 kcal per 100 g. The nutritional value of the product is as follows:

• protein compounds - 20.9 g;
• carbohydrates - 64 g;
• fats - 1.8 g;
• fatty acids - 0.2 g;
• ash - 3.6 g;
• disaccharides and monosaccharides - 3.2 g;
• starch - 43.8 g;
• water - 14 g;
• dietary fiber - 12.4 g.

White beans contain the following beneficial substances:

• niacin;
• tocopherol;
• riboflavin;
• folic acid;
• pantothenic acid;
• adermin;
• thiamine;
• riboflavin;
• titanium;
• nickel;
• cobalt;
• aluminum;
• molybdenum;
• selenium;
• iodine;
• zinc;
• silicon;
• vanadium;
• iron, etc.

White beans have the following effects:

• improves the body's protective functions;
• reduces the concentration of cholesterol in the blood;
• stabilizes the functioning of blood vessels and the heart;
• helps in removing toxins from the body;
• improves the condition of hair, skin, nails, teeth, etc.

It is necessary to take into account that it is not recommended to exceed the norm in the diet of the white legume variety. Heaviness in the stomach and gas formation may appear. The product is not included in the menu of people who suffer from colitis, gout and pyelonephritis.

When purchasing, it is recommended to choose whole beans with smooth and glossy skin.

If there is mold or signs of rot, the product is considered unfit for consumption. The beans are stored in glass or ceramic containers at room temperature, the place should be ventilated, without access to light. The shelf life of the herbal product is 1 year.

White beans need to be soaked in cool water beforehand for quick cooking.

The water is changed, the beans are boiled for about 30-45 minutes over medium heat. The white variety of beans is optimal for preparing cream soups, complex side dishes, salads, appetizers, and pie fillings. The product goes well with spices, fresh herbs, and onions. The vegetable is used for vegetarian dishes and can replace meat. The chemical composition allows the use of white beans for diets and fasting days.

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When choosing, you need to take into account the composition of different types of white beans:

1. Nevi - this variety is distinguished by small beans and has a high concentration of fiber.
2. Black eye is a thin-skinned, small-sized bean that cooks quickly when boiled.
3. Chali - large beans with dense pulp, can be used for frying and salads.