Green beans: Healthy delight or hidden danger on your plate?
The delicate, creamy, and much-loved green bean is one of those vegetables that reminds you of summer, a grandmother's dinner, and healthy eating. However, few people are aware that when served incorrectly, it can be... poisonous. I'm not exaggerating at all.
Green beans have been a favourite on tables for years. Light, easy to prepare, and perfect for dinner, salads, or casseroles, they come in three main varieties: yellow, green, and purple, each with its devoted fans. This vegetable is valued not only for its taste but also for its health benefits.
Green beans are low in calories, help regulate blood sugar levels, support the immune system, strengthen bones, and act as an anti-ageing agent due to their antioxidant content. Furthermore, the plant compounds they contain may play a role in the prevention of certain cancers, such as breast and cervical cancer, and support the functioning of the kidneys and bladder.
Sound like the perfect vegetable? Almost. The issue is that many people don’t realise that consuming green beans incorrectly can be quite harmful.
Raw green beans are not healthy
Green beans, when raw, contain phaseolin. It has toxic effects and can cause very unpleasant digestive symptoms. Some of the most common complaints include stomach pains, vomiting, nausea, general irritability, and intestinal dysfunction.
Phaseolin breaks down when exposed to high temperatures. Therefore, green beans should always be cooked—boiled in water for at least a few minutes. Only then do they become completely safe to eat.
Undercooked green beans are not the only issue. Learn how to avoid ruining them after cooking
Cooking beans is the first and most crucial step, but not the only one. A common mistake is "ruining" this healthy vegetable with fatty additions, like breadcrumbs with butter. This traditional version, although tasty, unfortunately turns a light dish into a calorie- and fat-filled bomb. Instead of supporting the body, it burdens it with unnecessary calories and raises cholesterol levels.
Saturated fats in fried breadcrumbs increase the risk of atherosclerosis, heart disease, and stroke. Additionally, many people, when salting beans "by eye", exceed the safe daily sodium limit, which in turn raises blood pressure and increases the risk of cardiovascular diseases. Seasoning beans should therefore be light and prudent—it's worth using fresh herbs and adding a splash of olive oil.
This way, we not only preserve the flavour of the vegetable but also fully benefit from its nutritional value, without side effects. Beans seasoned moderately and served with fresh spices make an excellent choice for both a light dinner and supper. But only if they are not eaten raw or drenched in fat.
