Tuesday, November 14, 2017

Green Beans Nutrition Facts, Health Benefits, and Steps to Canning,

Beans are harvested when the beans inside are immature. This is what makes the benefits of beans supported by nutrients that are superior to other seeds of vegetables, such as okra or peas.

Beans are known as seared seeds that resemble long beans, but with a shorter size, brighter colors, and a wider shape. In addition to being marketed raw in traditional markets, beans can also be marketed in frozen form. This vegetable is also commonly packaged in a frozen state along with other vegetables, as combined with corn, carrots, and peas. Vegetables grown and consumed throughout the world can be cooked by means of pan-fried, boiled, or steamed.

nutrition facts of green beans

Green Beans Nutrition Facts

Here are some information for green beans calories, green beans carbs, and etc.

Nutrition Facts in 1 Cup (135 g)
Saturated Fat0.1 g
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Protein2 g
Carbohydrates8.7 g
Sodium1.4 mg
Potassium214.7 mg

Green Beans Health Benefits

The benefits of beans can first be observed from the content of vitamins and nutrients in it. Beans contain 31 kcal of energy, 2.7 grams of fiber, 0.22 grams of fat, 6.97 grams of carbohydrates, 1.83 grams of protein. In addition, these vegetables contain vitamin A, thiamine (B1), riboflavin (B2). The content of antioxidants, vitamins, and minerals in fresh vegetables, as in this bean content, is not replaced by vitamin supplements.

Also, there are many other good green bean health benefits for our body as listed below.

  • Beans contain lots of chlorophyll that can inhibit the carcinogenic effects that arise when grilling meat at high temperatures. Therefore, serve also beans along with roast beef to reduce the risk of cancer.
  • Beans are also rich in iron that is highly recommended for fertility or fertility. This is what makes beans suitable to be a source of iron support for women who want to get pregnant.
  • Eating vegetables such as beans can reduce the risk of diseases, such as heart disease and obesity, and maintain weight.
  • Consumption of vitamin K which, among others, obtained from beans can help strengthens bones by increasing calcium absorption.
  • Beans belong to a low glycemic index vegetable group that is good for dieting.
  • Folic acid which is contained in the beans also plays a role to maintain the health of the fetus, especially against the abnormalities of neural tube formation. A cup of beans can meet up to 10 percent daily requirement of folic acid and 6 percent daily requirement of female iron.
  • Folate in beans also is required by the body to handle depression. This material works by preventing excess homocysteine in the body. Excess homocysteine makes nutrients and blood difficult to reach the brain, affecting the production of serotonin, dopamine, and norepinephrine. All three are hormones that bring comfort, manage mood, arouse appetite and desire sleep.

When buying beans, choose green beans which have bright color and feels crunchy when it is being pressed. If it is not processed immediately, store it in plastic before it is inserted into the refrigerator. But to keep the freshness of nutrients, green beans should be processed 1-2 days after purchased. In addition, beans can be processed in a simple way, like pan-fried with garlic, olive oil, pepper, and salt to be a delicious and healthful side dish.

Canning Green Beans

As I tell you before, green beans can be delivered over the world. Thus, one of the common ways to deliver it is by canning. Here are some steps for canning green beans that I summarize from Ruth M. Patrick, Ph.D. 

  1. Make sure the jar is ready by checking the top of jars because there may be cracks, nicks, sharp edges and etc. Then, you have to make sure the jar is clean by washing it in hot, soapy water and rinse.
  2. Make sure the lids are good and the rings are not rusty. Please firstly put the new lids in a simmering water, or just simply follow manufacturer’s directions.
  3. Please use young, crisp and tender beans. Clean them in the water to remove dirt on the surface. Also, you have to remove the ends and bruised parts.
  4. Then, you can choose whether the beans will be canned whole or cut. If it is cut, please cut it into 1-inch pieces.
  5. You can use “Raw Pack” or “Hot Pack” method to fill the jars. (See instructions in the last section) 
  6. To push out air bubbles, you can run a scraper down the jar between beans and sides.
  7. Then, clean up the top side with a towel and then close the lids, make sure you follow the manufacturer's instruction. 
  8. Pour hot water. It is about 2-3 inches, or you can just see the instruction in manufacturer's guide.
  9. Use a jar lifter to place the filled jar on the rack then leave the weighted gauge off the vent port.
  10. Set the heat on high and let the steam to go out continuously for 10 minutes gauge on the vent port.
  11. Now, place the weighted gauge on the vent port after venting the canner.
  12. Then, just let the pressure rise to 10 pounds in the weighted gauge pressure canner.
  13. When the pressure has been reached, you can start timing.
  14. Process quarts for 25 minutes, for both types of canners you have to a pint for 20 minutes. Additional processing time is required for higher elevation. You have to adjust the heat in order to keep the pressure steady. 
  15. You can remove canner from the heat when processing time is up. Just let the pressure fall to zero naturally and wait about 3 minutes. Then, you have to open the petcock slowly or you can remove the weight from the vent port in order to let the steam escape. Be careful in case steam may burn you.
  16. The next step is you have to remove the jars with lifters. Put the jars on a rack or on folded towels. Please do not tighten the bands and do not cover it.
  17. It takes about 12 to 24 hours to jars for cooling down and ready to be sealed.
  18. Keep the canned beans in a cool and dry place.

Raw Pack
  • Please set raw beans closely to within 1 inch of the top. If you want, you may add 1 teaspoon of salt to each quart, or maybe 1/2 teaspoon to each pint.
  • Then, you have to use boiled water to fill the jars, please leave 1-inch headspace.

Hot Pack
  • Put the beans in a pan; cover them with boiling water.
  • Boil 5 minutes.
  • Fill jars loosely with hot beans, leaving 1-inch headspace. Add 1 teaspoon of canning salt per quart to the jar, if desired.
  • Cover the beans with boiling water, leaving 1-inch headspace.

Hi! I am Alex and I am interested in dietary things and other health informations.