Runner beans are a popular garden vegetable, recognized for their vibrant appearance and nutritional value. The edible pods offer a range of beneficial compounds that contribute to overall well-being.
Comprehensive Nutritional Profile of Runner Beans
Runner beans offer a low-calorie profile, providing approximately 23 calories per 100 grams when raw. Their macronutrient breakdown consists of about 56% carbohydrates, 28% protein, and a relatively low 16% fat. A 100-gram serving contains around 3 grams of carbohydrates and 1.6 grams of protein.
These beans are also a good source of dietary fiber, with about 2 grams per 60-gram portion, contributing to roughly 6% of the recommended daily intake. They contain Vitamin K, which provides about 15% of the recommended daily allowance per 60-gram serving, and Vitamin C, offering approximately 11% of the daily allowance per 60 grams.
Runner beans supply essential minerals. A 60-gram portion contains about 9% of the recommended daily allowance for Folate (Vitamin B9). They also contain potassium, manganese, iron, and magnesium.
Key Health Benefits of Runner Beans
The dietary fiber content in runner beans supports digestive health by promoting regular bowel movements and contributing to a healthy gut environment. This fiber can also play a role in managing blood sugar levels, as it helps slow the absorption of sugars into the bloodstream.
Runner beans contribute to bone health due to their Vitamin K content, which helps maintain bone structure. Adequate Vitamin K intake can help prevent bone damage and reduce the risk of fractures. Minerals like calcium and manganese also support bone density.
The potassium and fiber found in runner beans are beneficial for cardiovascular health. Potassium helps in regulating blood pressure, while dietary fiber aids in lowering levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. The antioxidant properties of vitamins like Vitamin C help protect cells from damage, supporting the health of the heart and blood vessels.
Adding Runner Beans to Your Diet
Incorporating runner beans into meals is straightforward, as they are versatile and can be prepared in various ways. They typically keep for 3-4 days when stored in the fridge.
Before cooking, wash the beans thoroughly, then trim the ends and remove any tough strings along the sides. Slicing them diagonally or lengthwise into strips can facilitate quicker and more even cooking. Younger beans tend to be more tender and may not require stringing.
Common cooking methods include blanching, steaming, or stir-frying, which help retain their vibrant color and tender-crisp texture. Blanching involves dropping sliced beans into boiling salted water for 3-4 minutes, then plunging them into iced water, which is ideal for salads or stir-fry preparation. For a softer texture, runner beans can also be slow-cooked in a rich sauce for at least an hour.