Nutritional Value of Runner Beans
Runner beans are a type of green bean that is high in nutritional value and low in calories.
2025-03-08T09:19:25.233Z Back to posts
Runner Beans: A Nutritious and Delicious Addition to Your Diet
Introduction
Runner beans are a type of green bean that is high in nutritional value and low in calories. They belong to the legume family and are native to South America. Runner beans have been a staple food in many parts of the world for centuries, particularly in Europe where they were first cultivated in the 17th century.
Nutritional Value
| Nutrient | Quantity per 100g |
|---|---|
| Energy | 31 kcal |
| Protein | 1.7g |
| Fat | 0.2g |
| Carbohydrates | 6.3g |
| Fiber | 2.8g |
| Sodium | 1mg |
Runner beans are an excellent source of fiber, which makes them a great addition to a healthy diet. They are also low in calories and rich in protein, making them an ideal food for those looking to lose weight or maintain a healthy body mass index (BMI).
Key Nutrients
Vitamin C
Runner beans are an excellent source of vitamin C, with a 100g serving providing over 20% of the recommended daily intake. Vitamin C is essential for a healthy immune system and can help protect against scurvy.
| Serving | Vitamin C Content |
|---|---|
| 1 cup cooked | 12mg (20% DV) |
Folate
Runner beans are also an excellent source of folate, with a 100g serving providing over 15% of the recommended daily intake. Folate is essential for healthy cell growth and development.
| Serving | Folate Content |
|---|---|
| 1 cup cooked | 120mcg (30% DV) |
Potassium
Runner beans are also rich in potassium, an essential mineral that helps maintain a healthy heart rate and blood pressure.
| Serving | Potassium Content |
|---|---|
| 1 cup cooked | 340mg (10% DV) |
Health Benefits
The nutritional value of runner beans makes them an excellent addition to a healthy diet. Some of the key health benefits of consuming runner beans include:
- Weight Management: The high fiber and low calorie content of runner beans make them an ideal food for those looking to lose weight or maintain a healthy body mass index (BMI).
- Cardiovascular Health: The potassium, vitamin C, and folate in runner beans can help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
- Digestive Health: The high fiber content of runner beans can help regulate bowel movements and prevent constipation.
- Anti-Inflammatory Properties: Runner beans contain anti-inflammatory compounds that may help reduce inflammation and improve overall health.
Cooking Methods
Runner beans can be cooked in a variety of ways, including boiling, steaming, roasting, or sautéing. Here are some tips for cooking runner beans:
- Boiling: Place 1 cup of runner beans in a pot of boiling water. Reduce heat and simmer for 5-7 minutes.
- Steaming: Place 1 cup of runner beans in a steamer basket over boiling water. Steam for 5-7 minutes.
- Roasting: Preheat oven to 400°F (200°C). Toss 1 cup of runner beans with olive oil and roast for 10-15 minutes.
Conclusion
Runner beans are a nutritious and delicious addition to your diet. With their high fiber, protein, and low calorie content, they make an ideal food for those looking to maintain a healthy body mass index (BMI) or lose weight. The key nutrients in runner beans, including vitamin C, folate, and potassium, provide numerous health benefits, from supporting cardiovascular health to reducing inflammation.
Recommendation
Runner beans are a versatile ingredient that can be added to a variety of dishes, from salads to stir-fries. Try adding them to your favorite recipes for an extra boost of nutrition!