The Veggie Breakdown: Episode 11 — Green Beans

MICRONUTRIENTS  

Green beans are a solid source of vitamin K, vitamin C, and folate. A one-cup serving (about 125g) provides over 20% of the daily value for vitamin K and 15% for vitamin C, supporting bone health and immune function. They also contain manganese, iron, and small amounts of B vitamins. Their nutrient profile supports collagen synthesis, antioxidant defense, and red blood cell formation.

MACRONUTRIENTS  

Green beans are low in calories and carbohydrates. One cup cooked contains roughly 44 calories, 10 grams of carbohydrates, 4 grams of fiber, and 2 grams of protein. Fat content is minimal. Their fiber and water content promote satiety and digestive ease, making them ideal for volume eating and metabolic flexibility.

ORIGIN  

Green beans (Phaseolus vulgaris) originated in Central and South America, where they were cultivated for thousands of years before spreading to Europe and Asia. Unlike shell beans, green beans are harvested while immature and eaten pod and all. They’re now a staple in global cuisines, from stir-fries to casseroles.

COLOR AND PHYTOCHEMICALS  

Their vibrant green color comes from chlorophyll, while flavonoids like quercetin and kaempferol offer antioxidant benefits. Cooking methods like steaming or sautéing preserve these compounds better than boiling. Purple and yellow varieties exist but are less common and often lose color when cooked.

BENEFITS  

Green beans support bone strength, immune resilience, and gut health. Their vitamin K content aids in skeletal integrity and blood clotting, while fiber supports regularity and microbiome diversity. Antioxidants help reduce oxidative stress and may protect against age-related decline.

COACHING SPOTLIGHT  

For aging adults or clients with chewing fatigue, steaming green beans until tender preserves nutrients while softening texture. Tossing with olive oil and lemon enhances flavor and absorption of fat-soluble vitamins. Chopping into stir-fries or blending into soups offers variety without bulk. For picky eaters, slicing thin and mixing into casseroles or pasta dishes adds stealth nutrition.