Question 1

Q: What are legumes and why are they important?

Accepted Answer

A: Legumes are plants that produce seeds in pods, such as beans, peas, lentils, and peanuts. They are important because they are a source of protein, fiber, vitamins, minerals, and essential amino acids for many people around the world.

Question 2

Q: What is the origin and diversity of beans?

Accepted Answer

A: Beans belong to the genus Phaseolus, which has up to 117 species. Most of these species originated in the Mesoamerican region, which is the area between Mexico and Central America. Some of the most popular beans are P. vulgaris and P. coccineus L., which were first domesticated in western Mexico.

Question 3

Q: What are green beans and how are they different from other beans?

Accepted Answer

A: Green beans are the edible pods of some bean varieties. They are harvested before the pods dry up and split open. They can have different colors, from yellow and green to red and purple, depending on the variety. Green beans are classified as vegetables, and they are part of many people’s daily diet.

Question 4

Q: How can green beans help prevent or control blood sugar levels?

Accepted Answer

A: Green beans can help regulate your blood sugar levels by slowing down the digestion and absorption of carbohydrates. They contain resistant starch and soluble and insoluble fiber, which can reduce the spikes in insulin and glucose in your bloodstream. They also contain phenolic compounds, which are antioxidants that can protect your cells from oxidative stress and inflammation caused by high blood sugar.

Question 5

Q: How can green beans improve your cardiovascular health?

Accepted Answer

A: Green beans can lower your cholesterol and triglyceride levels by preventing the oxidation and accumulation of LDL cholesterol, which is a bad type of cholesterol that can clog your arteries. They contain carotenoids, which are pigments that give them their yellow or orange hues and act as antioxidants and anti-inflammatory agents. They also contain polyamines, which are molecules that help them grow and repair their cells. Polyamines can regulate the synthesis and degradation of fats in the liver and prevent the elevation of triglycerides, which are fats that can increase your risk of heart disease.

Question 6

Q: How many calories and nutrients are in green beans?

Accepted Answer

A: Green beans are low in calories and fat, but high in water and fiber. A cup of green beans has only 31 calories, 0.2 grams of fat, 4 grams of starch, 2.7 grams of fiber, 1.8 grams of protein, and 0.1 grams of sugar. Green beans also provide you with minerals, such as potassium, calcium, magnesium, iron, zinc, and selenium; vitamins, such as vitamins A, C, K, B1, B2, B3, B6, and folate; and antioxidants, such as chlorophyll, flavonoids, lignans, phenolic acids, carotenoids, and polyamines.

Question 7

Q: How should you cook and serve green beans to maximize their health benefits?

Accepted Answer

A: You should cook green beans lightly to preserve their nutrients and antioxidants. You can steam, boil, or sauté them for a few minutes until they are crisp-tender. You should avoid adding too much fat, salt, or sugar to your green beans, as these can negate their health benefits. Instead, you can season them with herbs, spices, lemon juice, vinegar, or garlic. You can also add other vegetables or proteins to make a balanced meal with green beans.

Question 8

Q: What are the benefits of vitamin K and vitamin C in green beans?

Accepted Answer

A: Vitamin K and vitamin C are two vitamins that are essential for your health. Vitamin K is a fat-soluble vitamin that helps with blood clotting and bone health. It can prevent excessive bleeding and reduce the risk of osteoporosis. A cup of green beans has about 22 micrograms of vitamin K, which is about 18% of your daily recommended intake. Vitamin C is a water-soluble vitamin that helps with immune system function, wound healing, collagen synthesis, and antioxidant activity. A cup of green beans has about 12 milligrams of vitamin C, which is about 13% of your daily recommended intake. However, vitamin C is heat sensitive, so after cooking the amount of vitamin C left will be negligible.

Question 9

Q: How can green beans help people with diabetes?

Accepted Answer

A: Green beans can help people with diabetes by regulating their blood sugar levels. They are low in carbs, high in fiber, and rich in antioxidants, which can prevent spikes and crashes in insulin and glucose. They also have a low glycemic index and glycemic load, which means they won’t raise your blood sugar levels as much as other foods. Green beans can also help prevent or reduce the complications of diabetes, such as heart disease, cancer, and inflammation.

Question 10

Q: How do different cooking methods affect the levels of nutrients and antioxidants in green beans?

Accepted Answer

A: Cooking increased the content of carotenoids (β-carotene, lutein, and zeaxanthin) in all types of green beans. Microwave heating boosted some polar compounds a little more, which are molecules that dissolve in water, while pressure cooking enhanced carotenoids. However, microwave cooking in both organic and conventional green beans showed the highest antioxidant power, indicating a higher availability of antioxidants with this type of heat treatment.

Question 11

Q: What is the low FODMAP diet and why is it used?

Accepted Answer

A: The low FODMAP diet is a type of diet that limits the intake of certain carbohydrates that can cause digestive problems in some people. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain sugars that are poorly absorbed in the small intestine and can be fermented by bacteria in the large intestine. This can lead to symptoms such as bloating, gas, pain, diarrhea, and constipation. The low FODMAP diet is used as part of the therapy for those with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO), which are common gastrointestinal disorders.

Question 12

Q: Are green beans low in FODMAP?

Accepted Answer

A: Yes, green beans are low in FODMAP, as long as you stick to the recommended portion size. You can enjoy up to 100 grams of green beans without worrying about FODMAPs. That’s about a handful or a small cup of these delicious beans.

Question 13

Q: What are the benefits of eating green beans on a low FODMAP diet?

Accepted Answer

A: Green beans are not only low in FODMAP, but also high in fiber, antioxidants, vitamins, and minerals. They can help you improve your digestion, prevent constipation, lower your cholesterol and blood sugar levels, protect your cells from damage, and boost your immune system. Green beans are also low in calories and fat, but high in water and protein. They can help you feel full and satisfied, which can prevent overeating and weight gain.

Question 14

Q: Why do green beans cause gas and bloating in some people?

Accepted Answer

A: Green beans are a type of legume, but they are different from other beans in terms of their gas production. Green beans are not fully mature and have less resistant starch in them than fully mature beans. Resistant starch is a type of starch that escapes digestion in your small intestine and reaches your colon, where it can feed your beneficial bacteria. Resistant starch can have many health benefits, but it also creates gas and bloating as a side effect. Green beans still contain some fiber and lectins, which are proteins that can bind to carbohydrates and make digestion harder. Therefore, some people may still experience gas and bloating after eating green beans, especially if they eat too much or have a sensitive gut.

Question 15

Q: Can you eat green beans raw?

Accepted Answer

A: No, you should not eat any legumes raw, even if they are unmatured varieties like green beans. Raw legumes can contain harmful substances such as lectins, phytates, saponins, and cyanogenic glycosides that can interfere with your digestion and absorption of nutrients. They can also cause nausea, vomiting, diarrhea, abdominal pain, and allergic reactions. You should always cook your green beans before eating them to deactivate these substances and make them safe and edible.

Question 16

Q: What are the side effects of green beans?

Accepted Answer

A: Green beans are a type of legume, but they are different from other beans in terms of their side effects. Green beans contain some compounds that can affect your digestion, metabolism, or inflammation. These compounds are called enzyme inhibitors, lectins, phytates, and oligosaccharides. They can have both good and bad effects on your body, depending on how much you eat and how you prepare them.

Question 17

Q: How can you reduce or eliminate the side effects of green beans?

Accepted Answer

A: You can reduce or eliminate the side effects of green beans by soaking or sprouting them first and then by cooking them before eating them. These methods can deactivate or remove most of the phytates, all of the lectins, and most of the enzyme inhibitors in beans and make them more digestible and nutritious.

Question 18

Q: Can you be allergic to green beans?

Accepted Answer

A: Yes, you can be allergic to green beans, but it is very rare. Green bean allergy is a type of legume allergy that is caused by a protein in green beans that can trigger an allergic response. Some symptoms of green bean allergy are hives, itching, swelling, wheezing, coughing, sneezing, runny nose, nausea, vomiting, diarrhea, abdominal pain, or anaphylaxis (a life-threatening reaction that affects breathing and blood pressure). If you suspect you have a green bean allergy, you should avoid eating them and consult a doctor for diagnosis and treatment.