Are Fresh Green Beans More Nutritious Than Canned Green Beans?
:max_bytes(150000):strip_icc()/HDC-fresh-vs-canned-green-beans-e80795432ca34096958d821723479cfd.png?w=780&resize=780,470&ssl=1 "Are Fresh Green Beans More Nutritious Than Canned Green Beans?")
:max_bytes(150000):strip_icc():format(jpeg)/HDC-fresh-vs-canned-green-beans-e80795432ca34096958d821723479cfd.png)
Green beans are a versatile and nutritious addition to any meal, but are fresh or canned versions better for your table? Registered dietitians weigh in on the debate over fresh versus canned green beans, and which contain more nutrients and sodium.
Looking at nutritional data alone, fresh green beans have a slight nutritional advantage over canned green beans due to their higher vitamin C, potassium and fiber content, as well as minimal sodium content, said Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian at Fully Nourished. Health.
But the real “winner” is the option that helps you eat green beans most consistently, even if that means you have to opt for the canned option. “If fresh green beans are hard to find, expensive or tend to spoil before you use them, canned green beans can be a very convenient alternative,” Routhenstein said.
No matter how you eat beans, it’s a health benefit: Research shows that eating beans (including canned varieties) can help you get essential nutrients, improve the overall quality of your diet, and manage your weight.
Fresh and canned green beans are quite similar nutritionally: “Both provide fiber, vitamins, minerals and beneficial plant compounds that support overall health,” Routhenstein said.
But there are small differences in terms of nutritional value. “Fresh green beans are picked at their peak nutritional value, but nutrients are lost over time, especially if not stored properly. [and during canning]”Kimberly R. Dong, DrPH, MS, RD, a registered dietitian, associate professor in the Department of Public Health and Community Medicine at Tufts University School of Medicine and director of the Tufts COHERE and Public Health Program, said Health.
But the main factor to consider when comparing fresh green beans and canned green beans is the sodium content. “Many canned green beans contain added salt, which can be concerning for someone managing their blood pressure,” said Matthew J. Landry, PhD, RDN, FAND, FAHA, registered dietitian and assistant professor of population health and disease prevention at the UC Irvine Joe C. Wen School of Population and Public Health. Health.
Here’s a better look at how fresh green beans compare to canned green beans:
| Fresh Green Beans | Canned green beans | |
| Calories | 40 | 24 |
| Protein | 2 grams (g) | 1g |
| Fat | 0.3g | 0.4g |
| Crabs | 7g | 4g |
| Fiber | 3g | 0g |
| Sugar | 2g | 1g |
| Sodium | <3 milligrams (mg) | 282 mg |
If you opt for fresh green beans, remember to wash them before eating or cooking and store them properly. “If you buy fresh green beans, they usually last a week or less in the refrigerator,” Dong said. “If you are unable to consume fresh green beans during this time, you should put them in the freezer to extend their shelf life.”
If you’re concerned about shelf life, price and convenience, canned green beans may be the way to go, but opt for one with less sodium. “No-salt added or low-sodium versions are also widely available,” Landry said. “Even rinsing canned beans before further preparation can help remove much of the sodium.”
But there is also another option for purchasing green beans: frozen green beans. “Frozen green beans might be the most nutritious since green beans are frozen at their peak nutritional value,” Dong said. “The freezing process does not impact the nutritional value and actually helps maintain it.”
Overall, fresh and canned green beans make nutritious additions to any diet. “At the end of the day, the best vegetable is the one you’ll actually eat,” Landry said. “I would recommend one that fits your budget, lifestyle and preferences.”
Thank you for your comments!
