RecipesIndobase.com
Indian RecipesRecipes IndianNon-Veg Recipes
Search Recipe:  
Recipe Home Indobase.com

Read about the nutrition facts, health benefits, nutritional value and calories found in French Beans


Indian Recipes : Nutrition : Vegetables : French Beans Nutrition Facts

Green beans, Runner beans, String beans, Climbing beans, Wax beans and Snap beans; different names of French beans but with the same taste have adored the world around, whether eaten raw or cooked, in salad or in soups, as a diet food or a tongue pleaser. Scientifically from the family of Phaseolus vulgaris (with many other varieties of beans as siblings), French beans are selected for their lovely texture and equally good taste. Tender and slender, the beans contain green, rounded and velvety pods that are eaten whole while they are still young, juicy and tender. Sweet and tender on the touch, wonderfully crispy on the bite and ultimately delicious to eat; French beans go into the preparation of numerous delicacies across the world. They are available in the market in fresh, canned and frozen forms, and are high in nutritional content and health benefits. Read further to know about how to pick and store French beans, all the nutritional information you need, health benefits, along with few popular recipes for you to enjoy your dose of French beans.

 

History

It is believed that the cultivation of French beans originated in South and Central America about 7000 years ago by the Indian tribes settled in the Tehuacan Valley of Mexico and Callejon de Huaylas in Peru. It was in the year 1493 that French beans were introduced in the Mediterranean region by Christopher Columbus when he returned from his second voyage of the New World. France was introduced to French beans in the year 1597 by the conquistadors, which were then spread to other parts of the world by Spanish and Portuguese traders. Once considered to be a rare find, French beans, in the coming years became one of the most commonly used beans across the world. And today China, Indonesia, Egypt, India, Italy and Spain are some leading producers of French beans.

 

Health Benefits of Bakla (French Beans)

 

  • French beans are low in calories, contain only a little saturated fat, and are an excellent source of plant-derived micro-nutrients, minerals and vitamins like A, B1, B6, C and health promoting flavonoid ploy phenolic antioxidants, such as lutein, zeaxanthin and beta carotene. These compounds are known to have antioxidant properties and help the body build resistance against infectious agents and feast on harmful oxygen free radicals and reactive oxygen species that play a role in the aging process.

  • The dietary fiber, present in French beans in excellent quantity, acts as a bulk laxative that helps to protect the mucus membrane of the colon by decreasing its exposure to toxic substances. It binds itself to the cancer causing agents in the colon, thereby reducing the risk of cancerous formations. Dietary fiber is also known to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding acids in the colon.

  • French beans contain an important caroteniod called zeaxanthin. This compound is absorbed into the retinal macula in the eyes and provides antioxidant and light filtering functions. It is known to be helpful in preventing age related macular diseases.

  • French beans is considered good during preconception pregnancy period as it is a good source of folate which helps in preventing neural tube defects in the offspring.

  • Potassium found in French beans is an important component of cell and body fluids that help control the heart rate and blood pressure.

  • The iron element in French beans helps in respiration at a cellular level by synthesizing hemoglobin that helps to carry oxygen to cells.

  • French beans are a good source of Molybdenum that helps in detoxification of sulfites from the blood.

  • Copper, which is found in good proportions in French beans, is known to lower the risk of inflammatory diseases, like rheumatoid arthritis and maintain the elasticity of blood vessels, joints and ligaments by enhancing the activity of the enzymes.

  • The magnesium present in French beans helps in relieving fatigue, relaxing sore muscles, nerves and blood vessels, thereby relieving the symptoms of asthma and migraine headaches.

  • The soluble fiber slows down the metabolism of carbohydrates which, in turn, regulates the blood sugar levels and prevents a sudden jump in blood sugar levels after meals. It is good for diabetic people, those with insulin resistance.

  • The folic acid present in French beans prevents the accumulation of an intermediary metabolite of protein metabolism, called homocysteine, which promotes the risk of atherosclerosis.

 

Nutritional Value & Calories In French Beans

Amount: 1 cup

Weight: 184 g

 
Nutrients
Amount
Basic Components
 
Proteins

35 g

Water

19.8 g

Ash

7.9 g

 
 
Calories
 

Total Calories

631

Calories From Carbohydrates

480

Calories From Fats

31

Calories From Proteins

120
 
 
Carbohydrates
 

Total Carbohydrates

118 g

Dietary Fiber

46 g

 
 
Fats & Fatty Acids
 

Total Fat

3.7 g

Saturated Fat

407 mg

Monounsaturated Fat

254 mg

Polyunsaturated Fat

2.2 g

Omega-3 Fatty Acids

1.4 g

Omega-6 Fatty Acids

813 mg

 
 
Vitamins
 

Vitamin A

15 IU

Vitamin C

8.5 mg

Thiamin

0.98 mg

Riboflavin

407 mcg

Niacin

3.8 mg

Vitamin B6

738 mcg

Folate

734 mcg

Pantothenic Acid

1.5 mg

 
 
Minerals
 
Calcium

342 mg

Iron

6.3 mg

Magnesium

346 mg

Phosphorus

559 mg

Potassium

2.4 g

Sodium

33 mg

Zinc

3.5 mg

Copper

810 mcg

Manganese

2.2 mg

Selenium

24 mcg

Fluoride

19 mcg

 

How many calories in French beans (per 100 gm)

French beans have about 31 calories per 100 gm of weight.

 

How to Buy French Beans

 

  • In prepackaged bundles, there’s always a possibility that you might end up with beans that are not as fresh as you wanted them to be. To avoid this, if possible, try purchasing beans from a local farmer’s market where you’ll be able to handpick a fresh bunch of your choice.

  • Go for beans that are firm, green and have a smooth feel to them. It’s recommended to select a bean that’ll break into two if you were to bend it only a little.

  • Avoid buying beans that are rubbery and easily bent upon slight twisting. Any brown spots over them or bruising means they are not fresh; so avoid.

 

French Beans Storage Tips

 

  • French beans can be stored in the refrigerator for several days without loss of quality. But before putting them into the refrigerator, place them in a plastic bag to prevent moisture loss and wilting.

  • Do not wash the beans before refrigeration!

  • Cooked French beans can be stored in an airtight container in the refrigerator. But consume within 1-2 days as they will not last for long.

  • French beans can also be frozen and stored for a period of about 6-8 months. However, blanch them for 2-3 minutes and place them in airtight packages in the freezer.





More About French Beans
Quantity: 100 grams
Calories: 31 Calories in 100 grams
Bio-Logical name: Phaseolus vulgaris
French Beans in other languages:
Hindi Bakla
Tamil Beans
Malayalam Veluthulli
Telugu Velulli
Gujarati Fansi
Marathi Farasbi, Pharas Bee
Oriya French Beans
Punjabi Fras Bean
Urdu Faras Beans



Related Recipes







Categories
» Meat