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 Benefits of French Beans, Fansi

Benefits of French Beans, Fansi

French Beans, also known as string beans or Fansi in India, are everyone’s favourite due to their crunchy texture which is quite retained even after being cooked. This is one bean which is definitely found in every pantry and enjoyed by people of all ages. It is available year-round but in peak season in summer. Known as a fat-free, low calorie and low carb vegetable, it has an impressive list of antioxidants which have proven health benefits too. Here we discuss the nutrition information and its benefits in detail.



15 Health Benefits of French Beans, Fansi 

The major health benefits of French beans are as shared in the following list…..

1. Give a feeling of satiety

2. Aid in weight loss

3. French Beans monitor blood sugar levels

4. Maintain normal blood pressure

5. Preserve optimal health of digestive system

6. Keeps arteries clear of clogs

7. Offer flawless skin

8. Build RBC count

9. Prevent Folate deficiency anaemia

10. Inhibit cancer cell growth

11. Scavenge harmful free radicals

12. French Beans Reduces Inflammation

13. French Beans foster heart health

14. Improve fertility

15. Prevents Birth Defects



Let’s read in detail about the nutrients which deliver these health benefits….

1. Absolutely less in calories and carbs : 1 cup of French beans, fansi provides only about 34 calories and 6 g of carbs. For all the calorie and weight conscious people, this bean is a boon. Make a South Indian style subzi, create a magical bowl of Winter Vegetable Soup or stir-fry it to retain its maximum crunch and health values. 

Winter Vegetable Soup ( Soups and Salads Recipe )

Winter Vegetable Soup ( Soups and Salads Recipe )

2. More or less nil in fat : French beans provide only 0.1 g of fat from about a cup, which is considered to be zilch. To cook them in a wholesome way, you can use a teaspoon of omega-3 and omega-6 rich olive oil.

This would work towards building a healthy heart, keeping arteries free of clots and maintaining cholesterol levels. Vegetable and Basil Soup is a flavourful way of satisfying your palate while pooling in all the important nutrients. 

Vegetable and Basil Soup, Healthy Diabetic Recipe 

Vegetable and Basil Soup, Healthy Diabetic Recipe

3. Liberal Amounts of Vitamin C : Vitamin C is the nutrient which acts as the first line of defense against any kind of diseases. Its antioxidant property reduces inflammation, wards off the harmful free radicals and helps in the absorption of iron and calcium too. It also serves as a great detox. Collagen formation is one another function of vitamin C, which gives the skin its elasticity and wrinkle-free appearance. A cup of French beans contains a whooping amount of 31 mg of vitamin C - which fulfils almost 78% of your daily need of this nutrient. There isn’t any more reason needed to include these beans to your diet once a week at least. Try French Beans Poriyal.

French Beans Poriyal

French Beans Poriyal

4. Plentiful on Folic Acid : Your body needs folic acid or vitamin B9 for DNA synthesis and for cells to divide. A deficiency of folic acid can also lead to anemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count, as this nutrient is primarily required in the first trimester pregnancy to avoid birth defects in babies. So next time you see French beans in the market, relate its green colour to enhance the red colour of your blood. Try combining it with other veggies to make it more tempting and flavourful. Gajar Fansi is one such simple recipe using French beans which fulfils 22% of your folic acid requirement of the day. Know more about Vitamin B9.

Gajar Fansi

Gajar Fansi

5. Generously High in Fiber : 10% of fiber requirement is fulfilled by a cup of French Beans, which is good enough to keep you full for long time. Along with cluster beans, broccoli and green peas, French beans, fansi too can be added to the list of high fiber foods. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. A good amount of fiber consumption also helps to overcome PCOS and improve the fertility in women. Enjoy its magical crunch in the form of subzis like French Beans Foogath. 

French Beans Foogath

French Beans Foogath

6. Low in Sodium : Hypertensives too can enjoy this vegetable, as they have very little sodium in them. Nourshing Oats and Moong Dal Khichdi is a heart-healthy treat which has restricted amounts of salt and yet very tasty. 

Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe
Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe

Nutritive Information for French Beans, Fansi:

1 cup of raw French beans is about 130 grams

RDA stands for Recommended Daily Allowance.

Energy - 34 calories

Protein – 2.2 g

Carbohydrate – 5.9 g

Fat – 0.1 g

Fiber – 2.3 g

See full nutritional details of French beans in French beans Fansi glossary click here.

So start setting the health scene with the fresh green French Bean today itself!!

Benefits Of French Beans Fansi



1.

Recipe Image
French beans foogath recipe | Goan style French beans foogath | healthy South Indian stir fry | Jain French beans dry sabzi | with 20 amazing images. French beans foogath, also known as French bean stir-fry, is a popular and nutritious Indian dish that showcases the versatility of French beans. This flavorful and aromatic dish is a perfect accompaniment to rice, roti, or naan. South Indian style French bean foogath is a dry steamed dish where the green beans are beautifully cooked until tender with spices like mustard seeds, urad dal, chana dal, green chilies and later finished with some curry leaves and freshly grated coconut. Goan style French beans foogath is a delicious, healthy South Indian side dish that makes a great side dish in your everyday meal. French beans foogath recipe is easy and quick to make, also go well in school/ office lunches and can be eaten with any meal. Is French Beans Foogath low in carbs ? Yes. French Beans Foogath has 8.2 grams of carbs, 3 % of RDA. Pro tips for French beans foogath. 1. Coconut provides a creamy and smooth texture that complements the crispiness of the French beans. Coconut adds a subtle sweetness that balances the bitterness of the French beans. 2. When cooked, soaked chana dal adds a soft and creamy texture to the foogath, contrasting with the crispness of the French beans. Enjoy French beans foogath recipe | Goan style French beans foogath | healthy South Indian stir fry | Jain French beans dry sabzi | with step by step photos.

2.

Recipe Image
chawli French beans and carrot soup recipe | cowpeas vegetable soup | healthy black eyed bean veg soup | with 25 amazing images. chawli French beans and carrot soup is a delicious and nutritious Indian soup made with black-eyed beans, French beans, carrots, cauliflower, cabbage and other spices. It is a healthy and satisfying meal that is perfect for a cold day or for a quick and easy lunch or dinner. The clear soup, chawli French beans and carrot soup is packed with flavor. The black-eyed beans add a nutty flavor, the French beans add a slightly sweet flavor, and the carrots add a bit of sweetness and earthiness. The spices add warmth and complexity to the cowpeas vegetable soup. To make chawli, french beans and carrot soup, soak the black-eyed beans in water for 3 to 4 hours. Drain and keep aside. Heat the butter in a pan and sauté the onion till translucent. Add celery, bay leaves, french beans, carrots, cauliflower and chawli and cook for 5 to 7 minutes. Add 5 cups of hot water and cook on a medium flame for 15 minutes until 90% cooked. Add the cabbage and tomato and simmer for 3 to 4 minutes. Add salt and pepper. Serve chawli, french beans and carrot soup hot, garnished with the chopped parsley and grated cheese (optional). This healthy and satisfying chawli, french beans and carrot soup has only 69 calories, making it perfect for anyone on a weight loss journey. Main ingredients of healthy black eyed bean veg soup. Chawli rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Chawli benefits in lowering blood pressure as it is rich in the mineral Potassium which controls blood pressure and sustains cardiac health. Carrots have a sweet, earthy flavor that complements the flavors of the chawli and french beans. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Pro tips for chawli, french beans and carrot soup. 1. Soak the black-eyed beans overnight before cooking to reduce cooking time. 2. Serve the soup hot with a side of crusty bread or crackers. Enjoy chawli French beans and carrot soup recipe | cowpeas vegetable soup | healthy black eyed bean veg soup | with step by step photos.

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