Have you ever been out in a garden on a warm summer day surrounded by fresh produce, including shiny, fresh green beans? It all looks so pleasant and delicious, but are green beans safe to eat raw?
Green beans can be eaten raw, but there are a few issues with consuming them without cooking them first. They will not harm your health or poison you, but they can cause discomfort and abdominal pain. If you have a particularly delicate stomach, are pregnant, or suffer from digestive issues then you should cook your green beans before eating them.
If you are wondering what the best ways to eat, store, and prepare your green beans are, then you are in the right place! We’ll help you understand the risks of eating raw green beans and how to get the most nutrients from this delicious vegetable.
Why Eating Green Beans Raw Could Be Bad
Eating Green beans raw can be bad if you eat a lot of them. Green beans have a small amount of lectin which is a toxic substance.
Lecithin won’t kill you (except at extremely high levels which you really can’t get from green beans). However, it can cause gastrointestinal issues and discomfort.
Most vegetables have some level of toxicity in them which could harm animals and humans. Spinach has oxalic acid which can harm the teeth and kidneys when consumed in high amounts.
Beans such as raw red kidney beans have deadly toxic levels of lectin phytohaemagglutinin.
This toxicity is measured on a scale known as the hemagglutinating unit (hau unit). Although scientists are still trying to solidify the study of toxicity in plants and consumption, this scale focuses on the symptoms of toxicity.
However, the truth is, that all vegetables, especially raw, have some level of toxicity.
Raw green beans will not necessarily hurt you or harm you permanently. It would be unheard of for the consumption of raw green beans to land someone in the ER for poisoning.
This would be similar to fearing spinach because of oxalic acid. Oxalic acid can cause kidney failure when eaten by those with a pre-existing health condition.
Or, if they are eaten in massive, massive quantities. But, consuming spinach in recommended amounts will not kill or harm you.
Similarly, raw green beans are relatively harmless unless consumed in heavy quantities. Even if you do, it will only cause digestive discomfort and gas. This is unpleasant but won’t cause permanent damage.
Are Green Beans Nutritious and Healthy? (List the benefits in H3 subheadings)
Green beans, whether consumed raw or cooked, are nutritious, healthy, and good for you. They contain several vital macro and micronutrients to promote proper body function and preserve organ health.
Green beans also contain high levels of antioxidants and anti-aging attributed to preserving cellular and organ health.
There is some debate over what method delivers the highest amount of benefit per serving (cooked or uncooked). However, either method of consumption is better than not having them in your diet.
As we discussed above, there are some concerns about whether it is good to consume them raw. But, there is little nutritional change between cooked and uncooked green beans.
The most significant change is the levels of lectin decrease significantly after cooking and antioxidants increase.
Vitamin K
Green beans have a significant amount of vitamin K. This vitamin has been shown to improve bone health and promote strong bones throughout a person’s lifespan.
It’s an excellent vitamin for preventing bone loss, and fracturing, and is thus an excellent way to prevent osteoporosis and other bone maladies.
Several B Vitamins
B vitamins include thiamin (B-1), niacin (B-3), riboflavin (B-2), pantothenic acid (B-5), B-6, biotin (B-7), folate (B-9), and B-12. These vitamins are the cornerstones of a balanced and healthy life.
They regulate everything from your nervous system, fetal development, and nutritional dispersion in the body. Green beans contain a significant amount of niacin, thiamin, and vitamin B-6.
High Amounts of Soluble Fiber
Soluble fibers are easily digested by the human body and help promote a healthy gut biome. It is essential for the proper breakdown of fats in foods and ease of proper digestion.
It helps the body maintain low LDL levels, also known as bad cholesterol. Thus, it prevents heart attacks, strokes, and blood clots and helps maintain a healthy heart.
Significant Values of Iron
Iron helps spread oxygen throughout the body through the bloodstream. Without this vital nutrient, the blood has no way of transporting oxygen to and from the heart.
Low iron levels can lead to shortness of breath, fatigue, and heart issues. Getting iron from natural sources like green beans is your best option because it is easy for your body to absorb and transport.
Folate
Folate (B-9) is one of the several essential B vitamins we discussed previously. However, it comes in great quantities in green beans and is thus deserving of its own section.
Folate is responsible for red and white blood cell production in bone marrow, it generates both DNA and RNA, and is essential in fetal and adolescent development.
Antioxidants
Antioxidants are essential for the removal of toxins and free radicals in the body. They help prevent cellular damage and decay and keep the body looking young and healthy. Antioxidants are important for longevity and promoting health throughout your life.
Chlorophyll
Chlorophyll is developed by the plant’s relationship with the sun. Unlike animals who metabolize calories and sugars from other natural sources, plants metabolize sunlight.
It’s a superfood that promotes cellular repair and prevents the accumulation of cancerous cells in the body.
How Should You Prepare Green Beans?
Green beans are best when they are cooked. You can prepare them by either baking, grilling, or boiling them.
Preparing your green beans will prevent them from impacting your digestive tract negatively from the lectin in the beans. Green beans are easily flavored with various seasonings, sauces, and gravies.
You can prepare your green beans by boiling them, sauteing them in oil or vinegar, and broiling them in oil in the oven. They pair well with potatoes, onions, garlic, and Italian dishes.
One of the best versions is green bean casserole. This dish is a simple and delicious homemade casserole consisting of canned or pre-boiled green beans and cream of mushroom soup.
The beans are layered in a ceramic dish, covered in mushroom soup, topped with onions, and baked in the oven.
However, you can also make a simple, light green bean salad known as green bean salad. This dish is made with boiled or canned green beans, covered in vinegar, oil, dried onions, sugar, and salt. This dish is a favorite of anyone looking to lose weight and get a boost of nutrients.
Can You Eat Raw Green Beans When Pregnant?
You can eat green beans while pregnant, and the nutrients are actually beneficial for you and the fetus. They have several vital nutrients essential for you for the development of the fetus’s DNA and RNA, as well as their bone and brain development.
You should be extra careful of bacteria, however. Plants which are consumed raw are more likely to have dangerous bacteria and viruses living on them.
This is because many bacteria and viruses can not survive on plants after they are boiled due to the high temperatures.
Some worry that the boiling process will reduce the amount of nutrients, though. This is somewhat true since boiling green beans will cause some of their nutrients to be extracted and pulled into the water. Unless you plan to consume the water (as a broth for soup) you will lose these nutrients.
Boiling your green beans will only impact the vitamin and nutrient impact a little, however. And, there is no need to risk your life or the baby’s life for this negligible difference.
Another option is to blanch your green beans rather than boil them for extended periods of time. Boiling is pretty simple and involves placing the green beans into boiling water for a few seconds before putting them on ice.
The ice stalls the heating process, while the momentary high heat kills most of the germs and bacteria.
Are Canned Green Beans Raw or Cooked?
Canned green beans are packaged raw, but the canning process boils them. All green beans should be thoroughly cleaned before placing them in the jar, however. This will ensure there is no cross-contamination and other issues with the canning process.
Since canning is a high heat process, the green beans will taste very similar to a normal boiled green bean.
They are soft and tender, rather than the typical hard raw green beans. Most people add salt to the water in which the green beans are boiled, which adds extra tenderness to the green beans.
How Should You Store Green Beans?
Green beans can be kept raw in the refrigerator in either an air-tight container or plastic bags for up to three days. Cooked green beans can be stored in ceramic containers or plastic bags for up to one week. Canning, freezing, and other more permanent methods should be used for long-term storage.
Canning your green beans or freezing them is the best method of storing them. Canned green beans can be stored for 3-5 years. You should never put them in direct sunlight and should keep them in a cool dark place.
Frozen green beans are best when used within 2 months, but they can last for up to a year. Just ensure they are properly sealed to prevent freezer burn or other flavor damage while being stored.