Are green beans good for you? Are they healthy? Are they bad for you? Do you have to cook your green beans before eating them? There are so many rumors about this common vegetable, and it can be overwhelming as a newbie home-chef. Do you know that most people tend to overcook their vegetables because they think it makes them healthier? The truth is, by overcooking the nutrients in your veggies, especially beta-carotene and vitamin C, are destroyed along with other important vitamins and minerals. Green beans are widely known for their impressive nutritional value that includes vitamins A and K, folic acid, manganese, potassium, fiber, and zinc. That’s why we’d like to share some useful information about this amazing veggie so that you can make informed decisions when incorporating green beans into your diet. Let’s check out the details below!
Can you eat green beans raw?
No, green beans are toxic unless cooked. The compound phasin in raw beans prevents digestion and absorption of nutrients by humans and must be eliminated by cooking or sprouting. Phasin is a protease inhibitor that deactivates trypsin and other enzymes necessary for protein digestion.
Why Can Not You Eat Green Beans Raw?
1. Green beans are toxic
Phenol, a toxic substance found in raw beans, inhibits muscle contraction and prevents cell growth.
2. Green beans contain phasin
Phasin is a protease inhibitor that deactivates trypsin and other enzymes necessary for protein digestion.
3. Green beans contain cyanogenic glycosides (cyanide)
Cyanide interferes with the way oxygen is used by cells and may lead to cellular damage or death if eaten in large amounts. This may be the cause of the poisoning experienced by the dogs in this story.
4. Green beans are toxic due to their high concentration of vitamin C (ascorbic acid)
The body can not utilize vitamin C if it is consumed in large amounts because it causes scurvy, which can leadich is a vitamin C deficiency.
5. Green beans contain phytic acid, which binds to minerals and prevents them from being absorbed by the human body
Phytic acid also inhibits mineral absorption in general and is thought to be the cause of the mineral deficiencies that are frequently associated with Western diets.
6. Green beans contain phenolic compounds (phenols)
Phenols are thought to contribute to the carcinogenic activity of foodstuffs, even when consumed in small amounts. Some phenols in green beans are known mutagens or carcinogens. ch results in bleeding gums and bleeding of the skin, lips, tongue, and other body tissues.
7. Green beans are toxic because they contain cyanide
Cyanide interferes with the way oxygen is used by cells and may lead to cellular damage or death if eaten in large amounts. This may be the cause of the poisoning experienced by this dog story!
How To Eat Raw Green Beans
Add a Crunch with Toasted Almonds
If you want to enjoy the crunchy texture of roasted almonds with green beans, then this is a great recipe. Raw green beans are good for you, but toasted almonds have more health benefits. What You Need 2 cups green beans, ends trimmed 2 tbsp almonds, toasted 2 tsp lemon juice 1/2 tsp extra virgin olive oil 1/2 tsp kosher salt How to Make It First, you need to add the green beans to a bowl and sprinkle with the almonds. In a separate bowl, mix up the lemon juice, the extra virgin olive oil, and the salt. Pour the mixture over the green beans and almonds and mix everything together. Then, let the bowl sit for about 5 minutes until the almonds have toasted and the lemon juice has softened up the green beans.
Slivered almonds also provide crunch and flavor.
Slivered almonds are a little bit different from toasted almonds, but they are still very good. Instead of adding crunch to your green beans, they will add flavor. You can eat them raw or add them to a salad.
Add Some Protein with Firm Tofu
This raw green bean and tofu bowl are great as a small meal. The tofu has a creamy texture that pairs very well with the crunchy green beans and sweet dressing. This recipe is also gluten-free and vegan. What You Need 2 cups green beans, ends trimmed 1/2 cup green beans, ends trimmed 1/4 cup dried cranberries 1/4 cup almonds 2 tbsp extra virgin olive oil 2 tbsp maple syrup 2 tbsp lemon juice 1/2 tsp kosher salt 1/2 lb firm tofu How to Make It First, you need to add the green beans, dried cranberries, and the tofu to a bowl. In a separate bowl, mix up the extra virgin olive oil, the maple syrup, the lemon juice, and the salt. Pour the mixture over the bowl and mix everything together. Let the bowl sit for about 15 minutes until the green beans have softened up a little and the tofu has absorbed some of the flavors of the dressing.
Mix in Some Lemon and Nutritional Yeast
This recipe is great as a side or as a main dish. The lemon juice adds a refreshing flavor to the green beans and the nutritional yeast adds a little bit of a cheesy flavor. What You Need 2 cups green beans, ends trimmed 1/4 cup nutritional yeast 1/4 cup lemon juice 1/4 cup cashew halves 1/4 cup almond halves 1/4 cup almonds 1/4 cup extra virgin olive oil 1/4 tsp salt How to Make It First, you need to add the green beans, the nutritional yeast, and the lemon juice to a bowl. In a separate bowl, mix up the cashew halves, almond halves, almonds, extra virgin olive oil, and the salt. Pour the mixture over the green beans and mix everything together. Let the bowl sit for about 10 minutes until the green beans have softened up a little and the nuts have absorbed some of the flavors of the lemon juice.
Shaved Brussel Sprout Leaf Beans
Brussel sprout leaves still have a little bit of texture, but they are milder in flavor than the actual sprouts. The texture and flavor of the Brussel sprout leaves goes really well with raw green beans. What You Need 2 cups green beans, ends trimmed 1/4 cup dried cranberries 1/4 cup Brussel sprout leaves, thinly sliced 1/4 cup almonds 1/4 cup extra virgin olive oil 1/4 tsp salt How to Make It First, you need to add the green beans, the dried cranberries, and the Brussel sprout leaves to a bowl. In a separate bowl, mix up the almonds, the extra virgin olive oil, and the salt. Pour the mixture over the green beans and mix everything together. Let the bowl sit for about 10 minutes until the green beans have softened up a little and the Brussel sprout leaves have softened up a little as well.
Sous Vide Green Beans With Beets and Marinated Tuna
This is a great recipe if you’re having company over. You can make the sous vide green beans ahead of time and the marinated tuna can be made quickly before your guests arrive. What You Need 2 cups green beans, ends trimmed 1/2 cup beets, thinly sliced 1/4 cup dried cranberries 1/4 cup almonds 2 tbsp extra virgin olive oil 2 tbsp maple syrup 2 tbsp lemon juice 1/2 tsp kosher salt 1/2 lb sous vide green beans 1/2 lb marinated tuna How to Make It First, you need to add the sous vide green beans, the beets, and the dried cranberries to a bowl. In a separate bowl, mix up the extra virgin olive oil, the maple syrup, the lemon juice, and the salt. Pour the mixture over the sous vide green beans, beets, and dried cranberries and mix everything together. Let the bowl sit for about 10 minutes until the green beans have softened up a little and the beets have softened up a little as well. After the 10 minutes are up, add the marinated tuna to the bowl and mix everything together again.
Conclusion
Green beans are healthy, easy to make, and very versatile in terms of their usage. They can be added to salads, sandwiches, and baked goods such as biscuits or muffins. They can be steamed, boiled, or sautéed but are best when eaten raw. Green beans are an excellent source of fiber, vitamins A, C, and K, folic acid, beta-carotene, and manganese. They also contain very few calories and sodium. These benefits make green beans a healthy, nutritious, and delicious vegetable.
