Do green beans cause gas?

In this brief article, we will answer the question, “Do green beans cause gas?”  and provide information on whether green beans can cause gas, how to reduce gas, how to sprout beans, the benefits of eating them as well as whether they have toxins.

Do green beans cause gas?

Yes, green beans can cause gas. Raffinose found in green beans can cause gas problems. This is because our body has difficulty breaking down raffinose which is a type of fiber.

When the compounds present in green beans are not broken down, they would reach the stomach. Intestinal bacteria start acting on these sugars and release gas which leads to flatulence.

How to reduce flatulence?

  • Do not consume fizzy beverages or drinks along with beans as it can further promote gas formation.
  • Make sure to cook the beans well. Undercooked beans can increase the risk of abdominal cramps and bloating. Simply boiling the beans can help make them softer and tastier to be consumed.
  • Fiber present in beans can be a cause of gas. Consuming fiber with enough water can help bring down flatulence.
  • Combining certain foods with beans can help in reducing flatulence. Foods like rice, lean meat, apple cider vinegar, eggs, fish, tomatoes, grapes, or melons can reduce gas formation.

Can you eat green beans raw?

It is not recommended to consume raw beans. Consuming raw green beans might not be flavorful as cooked ones. However, it has more nutrients than cooked beans. This is because raw green beans are not subjected to heat.

Cooking can increase the exposure of green beans to heat. This can lead to excessive loss of vitamin C, B vitamins, potassium, magnesium, and iron. 

However, if you are prone to flatulence, it is better to cook the beans before consumption. Apart from this, there are toxins present in green beans in their raw form. 

If you want to get maximum nutrients and are not prone to flatulence, you can consume them raw in the form of a salad. Pregnant women should not consume green beans without thoroughly cooking them.

What are some benefits of eating green beans?

There are multiple benefits of eating beans. Some of them are given below:

  • A cup of green beans can give approximately 1.8 grams of protein. Green beans and other legumes can be a good source of protein, especially for vegans. Apart from this, it can aid in muscle development. Protein can also provide satiety.
  • Green beans are a good source of fiber. According to Healthline, a cup of green beans can give you 2.7 grams of fiber. 

The recommended intake of fiber is 25 grams for women and 38 grams for men. A cup of green beans can meet 10.5 percent of the daily recommended intake for women and 7.1 percent for men respectively.

Apart from this, fiber can also aid in reducing blood pressure, cholesterol, and glucose levels. Fiber can promote the growth of good gut microbiota in the stomach. Fiber can also promote satiety which can aid in weight management.

  • Green beans are a good source of non-heme iron (iron obtained from plant-based foods). Even though iron is not properly absorbed from plant-based foods, combining them with a vitamin C-rich food can aid in absorption.
  • Magnesium can be another nutrient present in green beans. It is involved in the functioning of nerves, hearts, and muscles. Besides this, many enzymatic reactions in your body require magnesium.
  • Other nutrients present in green beans include phosphorus, potassium, folate, calcium, copper, zinc, manganese, pyridoxine, vitamin E, and vitamin K. 

The folic acid present in green beans or other legumes can prevent the formation of birth defects during pregnancy. Green beans also contain vitamin A which can help in improving vision.

  • Beans can significantly cut down the risk of developing heart attacks. This was observed in a review study wherein consuming beans significantly lowered the levels of LDL and increased the levels of HDL. 

The levels of inflammation also significantly went down with the consumption of beans. The fiber present in beans can lower blood pressure too.

Do green beans contain toxins?

Yes, green beans contain toxins. Lectin is a toxin present in some undercooked beans. Consuming such uncooked can increase the risk of developing nausea, flatulence, abdominal pain, and vomiting. As a result, make sure to cook them thoroughly. This can reduce the content of these toxins.

Conclusion

In this brief article, we have answered the question, “Do green beans cause gas?” and provided information on whether green beans can cause gas, how to reduce gas, how to sprout beans, the benefits of eating them as well as whether they have toxins.

Reference

https://www.healthline.com/nutrition/beans-101

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016088/

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