What is green bean juice good for?

Green bean juice has become an increasingly popular health drink in recent years. Made by juicing or blending green beans with water, this vibrant green beverage is chock-full of nutrients and touted for its many potential health benefits.

But what exactly is green bean juice good for? Read on to learn more about the key nutrients in green bean juice, its purported benefits, and how to make it at home.

Nutrition Facts

Green beans are low in calories but packed with vitamins, minerals and plant compounds. Here is an overview of the main nutrients found in 1 cup (125g) of raw green beans (1):

Nutrient Amount
Calories 31
Protein 1.8 g
Carbs 7.1 g
Fiber 3.4 g
Vitamin C 14% DV
Vitamin K 19% DV
Vitamin A 11% DV
Manganese 12% DV
Folate 9% DV

As you can see, green beans are low in calories but deliver a significant amount of vitamin K, vitamin C, vitamin A and manganese.

They also contain beneficial plant compounds like carotenoids and chlorophyll. When juiced, these nutrients are released into a drinkable form that may be easier for our bodies to absorb.

Benefits for Blood Sugar Control

One of the main proposed benefits of green bean juice is better blood sugar control.

Green beans have a low glycemic index, meaning they do not cause large or rapid increases in blood sugar levels (2).

Multiple studies have found that consuming low glycemic index foods results in better blood sugar management. This is especially true for those with diabetes (3, 4).

This 2015 study showed that consuming low glycemic index vegetables improved blood sugar levels after meals in people with type 2 diabetes (5).

The soluble fiber in green beans may also benefit blood sugar levels by slowing digestion and increasing feelings of fullness (6).

Overall, adding green bean juice to your diet may aid long-term blood sugar control, which is crucial for preventing and managing diabetes.

Heart Health

The nutrients and plant compounds in green bean juice may also boost heart health in several ways.

However, evidence directly linking green bean juice itself to heart disease prevention is limited.

Still, there are a few potential benefits:

  • Lower cholesterol: Soluble fiber has been shown to reduce LDL (bad) cholesterol levels (7).
  • Lower blood pressure: Vegetables high in nitrates like green beans may reduce blood pressure by widening blood vessels (8).
  • Reduced oxidation: Antioxidants in green beans prevent LDL cholesterol particles from becoming oxidized, which may reduce plaque buildup (9).

Overall, the nutrients and compounds in green beans and their juice appear beneficial for heart health, but human studies are needed.

Nutrient Absorption

Juicing and blending vegetables helps break down fiber, making their nutrients easier to absorb.

Some even claim the nutrients from juices are absorbed faster than when vegetables are eaten whole. However, evidence for increased nutrient absorption from juicing is weak.

This study found that while juicing resulted in a faster rise in blood levels of antioxidants, the overall increase was similar to eating blended or raw vegetables (10).

Juicing removes fiber, which can eliminate some benefits, such as improved digestive health and feelings of fullness after a meal. Given the limited evidence, it’s unclear if juicing provides any absorption benefits over eating whole vegetables.

How to Make Green Bean Juice

Making basic green bean juice only requires a few simple steps:

Ingredients

– 1 pound (450g) green beans, washed and ends trimmed
– 3 cups (700ml) cold water
– Lemon juice, mint or other herbs (optional)

Directions

1. Add green beans and water to a high-speed blender. Blend on high until smooth and frothy, about 1–2 minutes.

2. Pour juice through a strainer or cheesecloth over a bowl to remove solids. Press pulp with a spoon to extract all liquid.

3. Stir in lemon juice, herbs or other ingredients as desired. Serve immediately.

4. Store any leftover juice in a sealed container in the refrigerator for up to 3 days.

You can also use a juicer if desired, following manufacturer’s directions. Just make sure to consume the juice right away, as nutrients start degrading when exposed to air.

For best results, use fresh organic green beans whenever possible. You can also add extra nutrients by blending in spinach, kale, parsley or other greens.

Possible Downsides

Green bean juice made from raw beans contains a compound called lectin, which can cause stomach issues in some people when over-consumed (11).

Cooking beans before juicing can help reduce lectin content if this is a concern. However, optimal cooking time to reduce lectins is not known.

Juicing also removes the fiber content of beans, which is otherwise beneficial for gut health and digestion. For this reason, it may be wise to consume green bean juice in moderation as part of an overall healthy diet.

Conclusion

Green bean juice contains a concentrated dose of beneficial plant compounds and nutrients.

It may provide advantages like better blood sugar control, heart health and increased nutrient absorption. However, evidence directly linking it to these benefits is limited.

Juicing also removes fiber content, which can eliminate some of the potential health benefits provided by green beans themselves.

Overall, incorporate green bean juice as part of a healthy diet containing a variety of fruits, vegetables, protein sources and whole grains to maximize the range of nutrients you take in. Drink it in moderation and ideally alongside fiber-rich foods for optimal health effects.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *