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One cup of raw green beans has just 31 caloriesTrusted Source, virtually no fat, and only 3.6 grams (g) of sugar. That’s fantastic news if you’re watching your waistline.

Green beans contain no cholesterol. Although your body needs some cholesterol for healthy cell growth, too much is bad for you. High cholesterol may lead to a build-up of fat deposits in your arteries. This can decrease blood flow to your heart and brain and cause a heart attack or stroke.

One cup of raw green beans has 2.7 g of fiber. Cooked (boiled) green beansTrusted Source have 4.0 g of fiber, some of it soluble fiber. Soluble fiber may help lower LDL or so-called bad cholesterol and total cholesterol levels. It may also support heart health by lowering blood pressure and reducing inflammation.

The American Heart Association recommends eating no more than 1,500 milligrams (mg)Trusted Source of sodium daily for optimal heart health. Green beans are naturally low in sodium. One cup has only 6.6 milligrams (mg).

Too much sodium in your diet may increase your blood pressure. High blood pressure is associated with an increased risk of heart disease and stroke. But beware of canned green beans. One undrained cup contains 461 mg of sodiumTrusted Source. Rinse canned green beans before eating, or choose no-salt added varieties.

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FODMAPs are undigested carbohydrates that are metabolized by bacteria in your gut leading to gas, belly pain, diarrhea, and constipation, according to the Cleveland Clinic. Eating foods high in FODMAPs may worsen digestive conditions such as irritable bowel syndrome (IBS) and acid reflux. Eating low FODMAP foods may bring considerable relief to your tummy troubles. Green beans are a low FODMAP food and can be enjoyed by many people who have chronic digestive issues.

Your body needs protein to maintain:

• healthy bones
• hair
• organs
• muscles

Protein is also essential to a healthy immune system. Plant proteins are not complete proteins; that is, they lack at least one of the amino acids your body needs. But plant proteins are still beneficial. They can be combined with other proteins throughout the day to make complete proteins. One cup of raw green beans has almost 2 g of protein.

Green beans contain many essential vitamins, including folate. One cup of raw green beans contains 33 micrograms (mcg) of folate, almost 10 percent of the daily recommended value. Folate is a B vitamin that helps prevent neural tube defects and other birth defects.

Vitamin C

Raw green beans are also a good source of vitamin C. One cup contains 12.2 mg, around 25 percent of the daily recommended value. Vitamin C is an antioxidant that helps boost your immune system. It’s also integral for the production of collagen and helps protect your skin from oxidative stress.

Vitamin A

One cup of raw green beans provides 690 IU of Vitamin A, a little less than 15 percent of the daily recommended value. Vitamin A isn’t a single vitamin. It’s a group of compounds known as retinoids. Vitamin A is important to immune health, reproduction, and healthy vision.

Other vitamins

Some other vitamins in one cup of raw green beans include:

• vitamin K: 43 mcg
• thiamin: 0.1 mg
• niacin: 0.7 mg
• vitamin B-6: 0.14 mg
• vitamin E: 0.41 mg

Minerals

Green beans are a good source of minerals, especially manganese. This essential mineral supports your metabolism and has antioxidant abilities. It also supports bone health and promotes wound healing.

Other minerals in one cup of raw green beans include:

• calcium: 37 mg
• iron: 1.03 mg
• magnesium: 25 mg
• phosphorous: 38 mg
• potassium: 211 mg
• zinc: 0.24 mg

Fresh green beans are the healthiest option. Look for beans that are bright green and free of black spots and blemishes. The beans should not be flimsy. For the most nutritional benefits, eat fresh green beans as soon as possible after harvesting or purchasing.

Cooking green beans may cause a reduction in some nutrients such as vitamin C, as does thawing frozen green beans. As a result, don’t thaw frozen green beans and cook them in a small amount of water for the least amount of time necessary.

Fresh green beans should be refrigerated in a plastic bag and used within one week.

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You can munch on raw green beans to fill you up, or try these ideas:

• blanch or steam fresh green beans and toss them with grape tomatoes and balsamic vinegar
• toss fresh green beans in olive oil, freshly ground pepper, and freshly-grated Parmesan cheese, and roast at 425°F (218°C) until crisp-tender
• add blanched or steamed green beans to a green salad
• sauté fresh green beans in olive oil, garlic, and lemon juice
• dip fresh green beans into hummus or plain, low-fat yogurt flavored with fresh herbs

Green beans may not be the first food that comes to mind as you plan your meals, but with a little ingenuity they can be a tasty, go-to food.

Beans are inexpensive, simple to prepare, and healthy.

In particular, they’re a great way to load up on fiber and plant-based protein.

While beans provide many health benefits, they may cause issues for some people.

This article tells you everything you need to know about beans.

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In the broadest sense, beans are the pod-borne seeds of leguminous plants — excluding lentils, lupins, peanuts, and certain other types of legumes.

Beans have been cultivated for thousands of years. Today, they’re an important food source worldwide.

Black, kidney, navy, fava, and pinto beans are common in the United States (1Trusted Source).

Nutritional profiles differ from one bean to the next. However, as an example, 1 cup (171 gram) of boiled pinto beans offers (2Trusted Source):

• Protein: 15 grams
• Fat: 1 gram
• Carbs: 45 grams
• Fiber: 15 grams
• Iron: 20% of the Daily Value (DV)
• Calcium: 8% of the DV
• Magnesium: 21% of the DV
• Phosphorous: 25% of the DV
• Potassium: 21% of the DV
• Folate: 74% of the DV

Beans also contain decent amounts of zinc, copper, manganese, selenium, and vitamins B1, B6, E, and K.

With only 245 calories per cup (171 grams), pinto beans are one of the most nutrient-dense foods around.

Many other varieties are just as impressive.

Beans are unique among plant foods due to their high protein content. For this reason, they’re considered an important protein source for vegetarians.

SUMMARYBeans come in many varieties. They’re packed with protein and fiber while low in fat and calories. In addition, they’re exceptionally high in a wide variety of vitamins and minerals.

Beans may be among the most weight-loss-friendly foods you can eat.

They’re high in both protein and fiber but low in calories. Protein and fiber are two of the most significant nutrients for weight loss (3Trusted Source, 4Trusted Source).

One study found that people on a high-fiber diet including beans experienced less hunger. They also lost 3 pounds (1.4 kg) in 4 weeks (5Trusted Source).

Another study linked bean intake to improved nutrition, lower body weight, and reduced belly fat (6Trusted Source).

SUMMARYBeans may aid weight loss due to their high protein and fiber content, which can keep you feeling full for longer.

Heart disease is a leading cause of death worldwide.

Eating beans and other legumes regularly may help reduce your risk (7Trusted Source).

A review of 26 studies found that a diet rich in beans and other legumes can significantly lower LDL (bad) cholesterol, which is an important risk factor for heart disease (8Trusted Source).

Eating beans may also lead to improvements in other heart disease risk factors. This food has been linked to higher HDL (good) cholesterol levels and reduced blood pressure and inflammation (9Trusted Source, 10Trusted Source).

SUMMARYBeans may help reduce your risk of heart disease by lowering LDL (bad) cholesterol, blood pressure, and inflammation.

Evidence suggests that beans may benefit people with diabetes.

Beans are high in fiber, averaging around 5–8 grams per serving. They also have a very low glycemic index (GI) (11Trusted Source).

Low-GI foods raise blood sugar slowly, which is important for managing diabetes.

Thus, a diet rich in beans can lower blood sugar and HbA1c levels, which measure blood sugar control over time (12Trusted Source).

In one study, blood sugar, insulin, and triglyceride levels all decreased significantly when people with diabetes ate beans instead of red meat (13Trusted Source).

A review of 41 studies likewise concluded that beans and other legumes can lower fasting blood sugar, insulin, and HbA1c levels (14Trusted Source).

SUMMARYStudies show that beans can aid people with type 2 diabetes. This is largely due to their high fiber content and low GI.

Although beans are a healthy food, some contain toxins. For example, fava beans harbor toxins that affect people who lack an enzyme called G6PD.

For such individuals, eating fava beans can trigger a condition called favism. Favism can cause anemia by destroying red blood cells (15Trusted Source, 16Trusted Source, 17Trusted Source).

Other beans, especially red kidney beans, contain a toxic lectin called phytohemagglutinin, which is present in raw or undercooked beans. It can cause nausea, vomiting, and stomach pain (18Trusted Source).

You can inactivate phytohaemagglutinin and other toxins by thoroughly cooking beans before eating (18Trusted Source).

Like all seeds, beans also host phytic acid, which can reduce your absorption of minerals. However, you can neutralize this compound by soaking, sprouting, or cooking your beans.

SUMMARYCertain beans can be toxic if they’re undercooked or eaten by people who are genetically predisposed. Make sure to cook beans thoroughly to mitigate their toxins. Soaking and sprouting are also beneficial.

In some people, beans can cause flatulence, stomach pain, or bloating.

That’s because beans contain raffinose, a type of fiber that can lead to digestive problems (19Trusted Source).

However, using products like beano gas-prevention tablets, soaking beans, or thoroughly boiling dry beans can all reduce the raffinose levels by up to 75% (19Trusted Source).

One study found that consumer perception of beans and flatulence may be exaggerated. Only around half of people who eat beans experience such symptoms (20Trusted Source).

SUMMARYWhile beans may cause flatulence for some people, several techniques may help prevent this problem.

Beans are highly nutritious, boasting at least a little bit of almost every nutrient you need.

Although they may cause digestive problems for some people, most issues can be avoided with the right cooking and preparation methods.

What’s more, beans are very cheap compared to most other nutritious, whole foods.

As such, many types of beans can make a great addition to your diet.