Yardlong beans, also known as Chinese snake beans or asparagus beans, are elongated legumes popular in Asian cuisines. These slender pods can reach one to one and a half feet in length. Harvested when immature, they offer a crisp texture and a mild, earthy flavor.
Nutritional Profile of Yardlong Beans
Yardlong beans provide important nutrients. A 100-gram serving typically contains around 47 calories, with about 8.4 grams of carbohydrates and 2.8 grams of protein. They are a good source of dietary fiber, offering approximately 2.6 grams per 100 grams.
These beans are rich in vitamins and minerals. They contain notable amounts of Vitamin C, providing about 19 milligrams per 100 grams, a significant portion of the daily value. Folate is also present, along with minerals such as potassium, manganese, and iron.
Primary Health Benefits
Digestive Health
Yardlong beans contain dietary fiber, which supports digestive function. This fiber adds bulk to stool, promoting regular bowel movements and helping prevent constipation. It also supports a healthy gut microbiome.
Heart Health
The potassium content in yardlong beans helps manage blood pressure. Additionally, their fiber can reduce cholesterol levels by decreasing the reabsorption of cholesterol-binding bile acids. These actions support cardiovascular health.
Immune Support
Yardlong beans are a source of Vitamin C, a powerful antioxidant. This vitamin supports the immune system by helping to protect cells from damage caused by free radicals. Its antioxidant properties strengthen the body’s natural defenses.
Blood Sugar Management
The fiber in yardlong beans helps regulate blood sugar levels. Fiber slows down the absorption of sugars into the bloodstream, which helps prevent rapid spikes in blood glucose. This can contribute to more stable energy levels.
Weight Management
The combination of fiber and protein in yardlong beans contributes to increased satiety. Eating foods that promote a feeling of fullness can help reduce overall calorie intake by curbing appetite. This supports weight management efforts.
Incorporating Yardlong Beans into Your Diet
Yardlong beans are a versatile vegetable that can be easily added to various meals. They are often used in stir-fries, where their crisp texture holds up well to high heat cooking. Steaming, boiling, or roasting are also suitable cooking methods.
These beans can be enjoyed in a range of dishes, from being added to salads for a refreshing crunch to being incorporated into curries and stews. Trimming the ends before cooking is a common preparation step. Their mild flavor allows them to complement a variety of other ingredients.
Important Considerations
When selecting yardlong beans, look for pods that are firm, vibrant in color, and free from blemishes. Wash them thoroughly before preparation. While typically consumed fresh, these beans are best used soon after purchase to maintain their crispness and flavor. Yardlong beans are generally considered safe for consumption.