French Beans: What is it, Benefits, Nutrition, Recipe & Side Effects

What Are French Beans?

It is one of the most commonly used members of the legume family or forms of vegetable beans worldwide. French Beans are a tender, velvety, fleshy, and comparatively smaller version of green beans. It is an immature fruit with young pods called string beans.

French Beans Nutrition:

As per studies, a cup of raw French Beans contain:

• 31 calories
• Water content: 121g
• 1.34g of protein
• Total lipid content: 0.503g
• 5.3g of carbohydrates
• Sugar content: 1.66g
• 1.01mg of Iron
• Rich in Calcium with up to 46.4mg
• Sodium content: 364 mg
• 125mg of Potassium
• Phosphorus and magnesium content of 29.7mg to 16.4mg, respectively
• 24 mg of vitamin A
• 52.5 mg of vitamin K
• 32 mg of folate
• Good source of dietary fibres with 2.7g
• Vitamin C: 12.2mg
• Cholesterol free

Also Read: Is Jaggery Good For Diabetes?

French Beans Benefits:

• French beans are bright green, which depicts a high amount of chlorophyll content. It helps in blocking the carcinogenic effects, as per the studies.
• According to studies, french beans promote fertility when iron-rich foods combined with vitamin C-rich foods improve iron absorption. Consuming more iron helps in increasing levels of fertility.
• A cup of french beans provides about ten per cent of daily folic acid. An appropriate amount of folic acid intake helps to protect the fetus against neural tube defects during pregnancy.
• Also, the presence of vitamin B (Folate) in green beans helps in the growth and development of unborn babies. Appropriate folate consumption can prevent an excess of homocysteine in the body; thus, it helps with depression as homocysteine interferes with the production of the feel-good hormones.
• As per studies, french beans are rich in vitamin K and calcium, which help in improving bone health.
• Studies depict that high fibre content in french beans helps in improving heart health and protecting gut health.
• As french beans are low in calories with plenty of nutrients, they are preferred for weight loss.
• When included in the diet of diabetics, it can regulate blood sugar levels as the presence of fibre slows down carbohydrate metabolism, thereby preventing a sudden surge of blood sugar levels.
• Boosts the immune system as high levels of vitamin C scavenge the harmful free radicals.

How to Select French Beans?

Always go for bright green, fresh, and crispy pods. Prefer larger, still firm French beans rather than thin and limp ones.

How to Grow French Beans at Home?

French beans usually are seen in the form of bushes, with about 12 to 20 inches in height depending on the variety of haricot vert you choose to plant. However, there are other types of beans, such as runner beans, which grow up to a length of seven-foot.

Here are steps to grow french beans at home:

1. Purchase seeds and sow them one inch deep in a small pot with a starter mix of 6.2 to 7 pH. Go for one seed per pot.
2. Spray the soil with water and place it in indirect sunlight initially. Then slowly swift it to full sunlight.
3. Once the seedling sprouts with leaves in about 7-10 days, transplant it in a place without disturbing the roots.
4. Harvest them within 45-60 days by picking 4-6 inches long and tender french beans.

French Beans Recipes:

1) French beans with butter and garlic:

• Boil about 400g of snapped French beans.
• Simmer until it gets softened, and then drain the water.
• Add 3 tbsp of butter to them and stir until butter is melted.
• Cook 3 garlic cloves with them until they are tender and fragrant.
• Season with lemon, pepper, and salt before serving.
  

2) French beans Poriyal:

• Chop 250g of French beans.
• Take a pan and add 1 tbsp oil to it with ¼th tsp of mustard seeds, 1 tsp of urad dal, chana dal, and red chilli.
• When it turns golden, add a pinch of Hing with curry leaves.
• Add chopped beans to it and saute it for 2 mins after adding ¼th tsp turmeric, 2-3 tsp grated coconut, ½tsp sambar powder, and salt as per taste.
• Spring some water, mix well, and cook it for 2-3 mins on low flame before serving.
  

3) French Beans and carrot soup:

• Soak beans in water for 3 to 4 hrs. Drain the water.
• Heat the pan and add butter, onion, celery, bay leaves and saute them. Add soaked french beans, carrots, potatoes, cauliflower and cook for 5-7 minutes.
• Add 5 cups of water to it and simmer on low flame for about 25-30 minutes until they become tender.
• Add cabbage and tomatoes to it and stir it for 3-4 minutes.
• Add salt and pepper with some garnishing with chopped parsley and grated cheese when serving.

French Beans Side Effects:

There are no harmful side effects of French beans until they are consumed in moderate amounts. However, uncontrolled consumption causes certain complications.

• Reports suggest, people who are taking blood thinners should not take large portions of French beans as it is high in vitamin K, which causes abnormal blood clotting.
• Individuals having allergies to French beans can experience face itching, breathing issues, or swelling on the face.
• Studies depict that it commonly causes gas and intestinal discomfort. Lectin protein binds with carbohydrates but cooking French beans reduces their levels of lectins which causes problems with the digestive system.
• It contains phytic acid, which binds with minerals to prevent them from being absorbed by the body. Therefore, according to studies, people with mineral deficiencies should consult their doctor before excessive consumption.