Is eating green beans fat?

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Chickpeas, also known as snap beans or string beans, are a staple in many families' kitchens. Chickpeas are a favorite side dish at family snacks, holiday meals, and nightly dinners. So is eating green beans fat? Can eating green beans lose weight? Here are some of the health benefits of chickpeas to help answer these questions.

1. Everything you need to know about green beans

Eating plenty of fruits and vegetables is healthy and can help reduce the risk of many adverse health conditions. Many studies have shown that eating a diet high in plant foods, such as chickpeas, reduces the risk of obesity, diabetes, heart disease, and overall mortality. Eating fruits and vegetables in general also makes for healthy skin, boosts energy and can help with weight loss.
According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of standard canned chickpeas (about 150 grams) contains:
28 calories 0.55 grams (g) fat 5.66 g carbohydrate 2.6 g fiber 1.94 g sugar 1.42 g protein In terms of nutrients, contains:
17 milligrams (mg) calcium 1.2 mg iron 18 mg magnesium 30 mg phosphorus 130 mg potassium 24 micrograms (mcg) vitamin A 52.5 mcg vitamin K 32 mcg folate (vitamin B) However, one cup of canned drained chickpeas also contains 362 micrograms of sodium. For the best source of sodium, choose fresh or frozen chickpeas.

2. The benefits of eating green beans

2.1. Cancer Green beans contain a large amount of chlorophyll. This substance has the effect of blocking carcinogenic heterocyclic amino acids when grilling meat at high temperatures. If you like to eat grilled food, you should combine it with green beans or green vegetables to reduce the risk.
2.2. Fertility and pregnancy Harvard Medical School, for women of childbearing age, consuming more iron from plant sources, such as spinach, beans, pumpkin, and chickpeas can boost fertility fertility. Other studies have shown a correlation between a woman's fertility of childbearing age and iron consumption. Combining iron-rich foods with vitamin C-rich foods like tomatoes, bell peppers, or berries can enhance iron absorption. Adequate folic acid intake is also necessary during pregnancy to help protect the fetus against neural tube defects. One cup of chickpeas provides about 10% of your daily folic acid needs and 6% iron.
2.3. Anxiety, Depression Meeting daily folate needs may also help alleviate depression. Getting enough folate can prevent an excess of homocysteine ​​in the body. Too much homocysteine ​​can prevent blood and other nutrients from reaching the brain, and it can interfere with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which are hormones that help regulate mood and sleep. sleep and appetite.
2.4. Bone health Low levels of vitamin K are associated with a higher risk of fractures. Therefore, consuming enough vitamin K improves bone health by altering bone matrix proteins, improving calcium absorption, and reducing urinary calcium excretion. One cup of chickpeas provides up to 14.4 micrograms of vitamin K, or nearly 20% of a person's daily requirement, and 4% of a person's daily calcium requirement.
It's important to remember that it's not just individual vitamins, minerals or antioxidants that make vegetables like chickpeas an important part of our diet. Studies have proven that using synthetic substances does not produce the same results as when using vegetables and fruits. Consume them as part of a healthy and varied diet.
2.5. Eat green beans to help maintain a reasonable weight One cup of raw green beans contains only 31 calories and almost no fat, only about 3.6g of sugar. This is a great food if you are maintaining your waistline and weight.

The nutritional composition of chickpeas changes slightly as they are cooked. According to the USDA, 1 cup of cooked chickpeas from a can contains 33.7 calories, 1.71 grams of protein, 0.7 grams of fat and 6.59 grams of carbohydrates, along with 2.91 grams of fiber and just 1.19 grams of sugar. The same serving has 58.1 milligrams of calcium, 19.9 milligrams of magnesium, 30.6 milligrams of phosphorus, and 147 milligrams of potassium. Pay attention to the addition of sodium in the diet.
Although you can eat chickpeas to lose weight, you shouldn't just eat chickpeas. After all, if you only eat green beans, you will not only feel tired, but you will also lack many of the essential nutrients that you get from other foods. To keep your body healthy, you must eat a balanced diet from all the food groups.
If you are applying the green bean diet to lose weight then there is another factor that you must consider, that is reducing the calorie intake. Of course, the reduction of calories should not be excessive, diets that promise quick results are almost counterproductive, even adversely affecting health. According to the Centers for Disease Control and Prevention's recommendations for healthy weight loss, aim to lose between 500 and 1000 calories per day to lose 0.5 to 1 kg per week. Another method that you also need to pay attention to is exercise, which is a way to expend energy. Even light or moderate exercise is effective for weight loss.

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References: healthline.com, medicalnewstoday.com, livestrong.com