13 health benefits of green bean powder you should not ignore

Green beans are a nutritious grain that often appears in many dishes. Green bean powder is ground into small pieces and is often used to make drinks. Many people wonder if drinking green bean powder will make them gain weight because it is rich in starch. Let's learn about 13 health benefits of green bean powder through the following article!

1. What is green bean powder? Nutritional composition

Green beans are a nutritious grain, often ground into powder for drinking. They belong to the legume family, contain many vitamins and minerals, beneficial enzymes, very good for health. [1]

According to the United States Department of Agriculture (USDA), 100 grams of boiled green beans contain:

7.02 grams of protein.

19.15 grams of carbohydrates, including 2 grams of sugar.

7.60 grams of fiber.

Green beans provide important B vitamins for the body, especially folate (vitamin B9), which is necessary for DNA production. Folate is very important before and during pregnancy, helping to prevent congenital neural tube defects.

According to the USDA, 100 grams of green beans contain 159 mcg of folate. The recommended daily intake of folate is 400 mcg for adults and 600 mcg for pregnant women. Therefore, to meet the folate needs, women may need to supplement from their diet or functional foods.

Green beans are a nutritious grain, often ground into powder for drinking

Green beans are a nutritious grain, often ground into powder for drinking

2 Does drinking green bean powder cause weight gain?

It is undeniable that green bean powder contains starch, which can cause weight gain if consumed in excess. This can hinder the weight loss process if not maintained at a reasonable level of consumption.

Using green bean powder unscientifically, in large amounts and with high frequency, can lead to weight gain. Many people worry about whether drinking green bean powder causes weight gain, especially because it contains starch.

However, whether drinking green bean powder causes weight gain or not depends on exercise and lifestyle. With a small amount of starch and calories, green bean powder can be used safely in a weight loss regimen. It is important to plan the use of green bean powder properly so that the body can best absorb nutrients.

Green bean powder contains starch, which can cause weight gain if consumed excessively

Green bean powder contains starch, which can cause weight gain if consumed excessively

3. What are the effects of drinking green bean powder?

Providing nutrients for the body

Green beans are a rich source of vitamins and minerals such as glucid, cellulose, protid, lipid, calcium, phosphorus and vitamin A, vitamin C, B1, ... Along with that, the substances Phosphatidylcholine and Phosphatidylethanolamine in green beans also help improve the immune system effectively. [2]

Mung beans are a rich source of vitamins and minerals such as carbohydrates, proteins, lipids, calcium, phosphorus and vitamin A...

Antioxidants

Mung beans contain many powerful antioxidants such as phenolic acids, flavonoids, caffeic acid, cinnamic acid and many others. These substances help prevent the effects of free radicals, molecules that can harm the body.

Test tube studies have shown that antioxidants from mung beans can protect cells from free radical damage, helping to prevent diseases such as lung cancer, stomach cancer and chronic inflammation. [3]

However, more research in humans is needed to fully evaluate the antioxidant capabilities of mung beans.

Green beans contain many antioxidants such as phenolic acids, flavonoids that help prevent the effects of free radicals

Green beans contain many antioxidants such as phenolic acids, flavonoids that help prevent the effects of free radicals

Prevent heat stroke

Green beans are said to have anti-inflammatory properties, helping to reduce feelings of fatigue, thirst and heatstroke in hot weather. However, there are still many questions about whether green bean soup is really better than drinking water in maintaining the necessary amount of water for the body.

Green beans also contain antioxidants such as vitexin and isovitexin, which may help protect cells from damage caused by sunlight. However, more research is needed, especially in humans, before making health recommendations regarding the use of green beans in the hot season.

Green beans also contain antioxidants such as vitexin and isovitexin, which may help protect cells from damage caused by Silverlight

Green beans also contain antioxidants such as vitexin and isovitexin, which may help protect cells from damage caused by sunlight

Control blood cholesterol, reduce cardiovascular risk

Green beans may help lower LDL (bad) cholesterol. Animal studies have shown that antioxidants in green beans can lower LDL cholesterol and protect HDL-cholesterol (good) particles from free radical damage.

Eating about 130 grams of beans daily can significantly reduce blood LDL cholesterol, according to a review of 26 studies. Another analysis of 10 studies found that a diet rich in beans (excluding soybeans) can lower LDL cholesterol levels by about 5%.

Lowers Blood Pressure Effectively

1 in 3 American adults has high blood pressure, a serious health problem linked to an increased risk of heart disease, the leading cause of death worldwide.

Green beans may help lower blood pressure by providing potassium, magnesium, and fiber. Research has linked these nutrients to a significantly lower risk of high blood pressure. An analysis of eight studies found that eating more green beans helped lower blood pressure in both people with and without high blood pressure.

Test-tube and animal studies have shown that certain proteins in green beans can inhibit enzymes that naturally raise blood pressure, but their effects on blood pressure in humans are unclear.

Green beans may help lower blood pressure by providing potassium, magnesium, and fiber

Improve digestive health

Green beans provide many nutrients that are good for digestive health. They are high in fiber, with 15.4 grams in each cooked cup (202 grams). In particular, mung beans contain pectin, a soluble fiber that helps keep bowel movements regular by increasing the movement of food through the intestines.

In addition, mung beans contain resistant starch, which helps feed healthy gut bacteria and produce short-chain fatty acids like butyrate, which promote digestive health and reduce the risk of colon cancer. This difference is because the carbohydrates in mung beans appear to be more easily digested than those in other beans, which can help reduce bloating.

Mung beans contain pectin, a soluble fiber that helps keep bowel movements regular by increasing the movement of food through the intestines

Control diabetes

If left untreated, high blood sugar can lead to serious health problems such as diabetes and other chronic diseases. Green beans have properties that help control blood sugar levels. They are rich in fiber and protein, which slows the absorption of sugar into the blood.

Animal studies have also shown that antioxidants such as vitexin and isovitexin in green beans can help lower blood sugar and improve insulin effectiveness.

Green beans are rich in fiber and protein, which slows the absorption of sugar into the blood

Weight loss

Green beans provide a rich source of fiber and protein, which can aid in weight loss by curbing hunger.

Studies have also shown that fiber and protein can encourage the release of hormones that make you feel full such as peptide YY, GLP-1, and cholecystokinin by curbing appetite, which can help reduce calorie intake.

A review of nine studies found that people felt fuller for an average of 31% longer after eating beans than after eating other foods like pasta and bread.

Green beans are a good source of fiber and protein, which may aid in weight loss

Good for pregnant women

Pregnant women should increase their intake of folate-rich foods to support fetal development. Green beans provide up to 80% of the daily value of folate in one cooked cup (202 grams) and are also a rich source of iron, protein, and fiber.

However, avoid eating raw green beans to avoid the risk of infection.

Anti-inflammatory

Recent test-tube studies have shown that green bean extract not only has the ability to reduce inflammation but can also reduce symptoms related to allergies, bringing significant health benefits. [1]

Prevent colon cancer

Studies have shown that consuming green beans can reduce the risk of developing colon polyps - a risk factor for colon cancer. At the same time, thanks to the high fiber content in green beans, it helps maintain a stable digestive system and reduce pressure on the intestines. [2]

Beautify the skin

Using green bean powder is a good way to take care of your skin, first you need to clean your skin with clean water. Then, take a little green bean powder and apply it to your skin, gently massage in circular motions.

The powder will help remove dead cells and make your skin soft and smooth. Finally, rinse with water and enjoy the refreshing, clean feeling on your skin.

4. Ways to make green bean powder at home

Step 1: Select and clean the beans

Select green beans carefully, remove poor quality beans.

Wash and soak the beans in water for about 1 hour to make the beans swell more.

Pick out the floating beans, keep the sinking beans.

Step 2: Prepare the beans

Method 1: Drying

Take out the beans, drain the water.

Dry the beans in the sun or in the wind for about 2 hours.

Method 2: Dry roasting

Put the beans in a pan, dry roast over low heat until the beans are dry, no need to roast them.

Step 3: Grind and preserve the bean powder

Put the roasted or dried beans in a specialized grinder or blender.

Grind until the beans are finely ground.

Strain the powder through a sieve to get the fine powder, grind the remaining powder again.

If drying, after grinding, dry the powder in the pan until dry for longer storage.

Store the green bean powder in a clean, dry, cool glass jar, plastic jar or nylon bag, away from insects.

The green bean powder can be stored for 3 to 6 months for gradual use.

5. Notes when using green bean powder

Although green beans rarely cause side effects, users still need to pay attention [2]:

Nutrient deficiency: Excessive consumption of green beans can lead to nutritional deficiencies because phytic acid in green beans binds to zinc, calcium and other minerals, preventing the body from absorbing them. People with mineral deficiencies should not eat a lot of green beans. To reduce the amount of phytic acid, green beans should be cooked or soaked, avoid eating raw.

Affects digestion: Lectin in green beans can cause bloating, indigestion and belching. Green beans should be cooked at high temperatures or soaked in water for a long time to reduce the amount of lectin.

Do not eat when cold or aching: Avoid eating green beans when your feet and hands are cold, your body aches or you have loose stools because it can make the disease worse.

Do not eat when hungry: Green beans are cold, eating when hungry can easily harm the stomach.

Using Oriental medicine: When taking Oriental medicine, you should consult a Traditional Medicine Doctor before eating green beans because it can reduce the effectiveness of the medicine. Allergy: Some people may be allergic to green beans, causing itching, hives, rashes. You should consult a doctor before using if you have these symptoms.