String beans for good nutrition

Heather Little-White, PhD, Contributor

When they are picked at a young, immature stage, they can literally be snapped in half with a simple twist of the fingers, so they are called 'snap beans'. Whether you know them as snap beans, green beans or French beans, it is the same product commonly known as string beans. They are so named because of the string (their trademark) that runs lengthwise down the seam of the pod. This nutritious vegetable can easily be grown in your backyard.

Nutrition

String beans:

Are excellent sources of free radical-scavenging vitamins A and C

Contain bone-building vitamin K.

Are a good source of energy-producing iron, vitamin B1, and niacin; bone-building calcium, phosphorus, and copper

Provide muscle-enhancing protein; and anti-inflammatory omega-3 fatty acids.

Are rich in the mineral silicon which is important for bone heath and healthy formation of connective tissue.

Are rich in potassium.

Are an excellent source of fibre.

Are very rich in antioxidant flavanoids and carotenoids. String beans also provide carotenoids in comparable amounts to carotenoid-rich foods like carrots and tomatoes. The strong carotenoid and flavonoid content of green beans also appears to give this vegetable some potentially unique anti-inflammatory benefits.

Diabetes

Type 2 diabetes is a health problem that is known to contain a basic component of chronic, unwanted inflammation. Preliminary studies indicate string beans have anti-inflammatory benefits and can prevent type 2 diabetes. The high fibre content of string beans (which has a low glycemic index) can lessen the rise in blood sugar and may add to the potential of string beans to help to prevent diabetes. This is why diabetics who drink string bean juice are able to keep their blood sugar stable.

Cardiovascular heath

The richness of antioxidants in string beans is particularly important to cardiovascular health, improving levels of healthy blood fats and preventing them from oxygen damage. String beans are also a very good source of enzyme-supportive manganese as well as heart-healthy dietary folate, vitamin B6, magnesium, and potassium.

Selection

String beans are best eaten fresh, as freezing or canning destroys the nutritional value. When selecting string beans, they should be slim, crisp, of bright green colour and free of blemishes. The beans should snap easily, and if they are shrivelled, leathery, swollen or mature, they should not be selected.

Storage

When you purchase string beans, you should store them properly by wrapping unwashed in towelling and storing in plastic bag in the crisper of the refrigerator for up to three days.

Steaming

To prepare for cooking, cut off stem ends and rinse.

Cook covered in one-inch boiling water for three to six minutes or until tender crisp. String beans may also be steamed for no more than five minutes to preserve their rich-nutrient content. We recommend healthy steaming green beans for maximum flavour and nutrition. Fill the bottom of a steamer pot with two inches of water. While waiting for the water to come to a boil, rinse the beans. It is best to cook string beans whole for even cooking. Steam for five minutes and, toss with your favourite dressing and top with your favourite optional ingredients.

Oxalate concerns

String beans have naturally occurring substances called oxalates. These substances are found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallise and cause health problems. For this reason, individuals with already existing and untreated kidney or gall bladder problems may want to avoid eating green beans.
Stir-fried string beans and sweet peppers

1lb string beans, trimmed

1/4 cup cold water

1tbs soy sauce

1tsp starch

1tbsp vegetable oil

Half each red and yellow sweet pepper, cut in strips

1 clove garlic, minced

Method:

1. In a large pot of boiling salted water, cook beans for three minutes. Drain and refresh under cold water. Pat dry.

2. Stir together cold water, soy sauce and cornstarch and set aside.

3. In a wok or large skillet, heat oil. Stir-fry beans, red and yellow peppers and garlic for two to three minutes or until beans are tender-crisp. Stir cornstarch mixture and add to wok. Cook, stirring for one minute or until thickened.

Serves 4.

Source: Vegetables: Canadian Living's Best