Nutritional composition of cooked green beans
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Nutritional Composition of Cooked Green Beans: Macronutrients and Micronutrients
Cooked green beans, including varieties such as French beans (Phaseolus vulgaris) and green gram (Vigna radiata), are recognized for their balanced nutritional profile. After cooking, green beans typically contain high moisture (about 62.8–69.7 g per 100 g), moderate protein (14.7–24.3 g per 100 g), low fat (0.9–5.9 g per 100 g), and ash (1.7–4.6 g per 100 g), which reflects their mineral content. They are also a source of important minerals such as iron (3.3–8.6 mg per 100 g), calcium (50–209 mg per 100 g), and phosphorus (249–429 mg per 100 g) .
Green beans also provide carbohydrates and dietary fiber, making them a good energy source and beneficial for digestive health. The protein content in cooked green beans is significant, supporting their use as a plant-based protein source 19.
Effects of Cooking on Nutrient Content
Cooking methods, such as pressure cooking and microwaving, generally do not drastically alter the overall nutrient composition of green beans, except for a reduction in certain heat-sensitive vitamins like thiamine (vitamin B1) . Thiamine content can decrease notably during cooking, with some studies reporting reductions of up to 81.7% .
Cooking can also affect the fiber content and the digestibility of proteins and starches. For example, pressure-cooked green beans show improved in vitro protein and starch digestibility compared to raw beans, making their nutrients more accessible to the body 12.
Micronutrients and Bioactive Compounds in Cooked Green Beans
Cooked green beans are a source of micronutrients such as iron and zinc, which are essential for various bodily functions. The iron content in cooked beans can range from 0.02 to 36.6 mg per 100 g, and zinc from 0.49 to 5.45 mg per 100 g, depending on the variety .
Green beans also contain bioactive compounds like carotenoids (lutein and zeaxanthin) and tocochromanols (forms of vitamin E), though their levels can vary widely among different bean varieties. The bioaccessibility of these compounds after cooking is moderate, with about 30% of carotenoids and 50% of tocochromanols becoming available for absorption. However, the presence of dietary fiber, phytic acid, and polyphenols can reduce the bioaccessibility of these nutrients .
Impact of Processing and Cooking Methods
The method of cooking can influence the final nutritional composition of green beans. Household cooking tends to preserve more protein, fiber, and minerals compared to canning, which can lead to greater nutrient losses, especially in hydrophilic (water-soluble) compounds .
Soaking and cooking can decrease the content of some minerals, vitamins, and soluble sugars, but can increase the digestibility of starch and protein, making the nutrients more usable by the body .
Green Beans as a Nutritional Food Source
Green beans are a valuable food for addressing malnutrition due to their content of carbohydrates, protein, fat, vitamins, and minerals. They can be processed into various food products, such as cookies, to provide additional nutrition in different dietary contexts .
Conclusion
Cooked green beans are a nutrient-rich food, offering a good balance of protein, fiber, carbohydrates, and essential minerals like iron and calcium. While cooking can reduce some heat-sensitive vitamins, it generally improves the digestibility of proteins and starches. The nutritional value of green beans makes them a beneficial addition to a balanced diet, especially as a plant-based protein and micronutrient source 123679.
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