The 1 oz yardlong bean (with salt, drained, cooked, boiled) contains only 13 calories, making it a great choice for those who want to watch their calorie intake while enjoying good food. The bean is also known as asparagus bean, snake bean, or Chinese long bean, and has long been a staple ingredient in many Southeast Asian cuisines.
Apart from its delicious taste, yardlong beans are packed with numerous nutrients that can benefit your health in many ways. It is an excellent source of fiber, low in fat, and rich in protein, making it a perfect food for people who want to maintain a balanced diet. Moreover, it is also rich in vitamins and minerals that can promote healthy digestion, provide potential weight loss benefits, and enhance overall health.
In this article, we'll explore some of the benefits of yardlong beans and tips on how to cook them to perfection so that you can enjoy one of the healthiest and most delicious foods on the planet.
Calorie Count
One oz of yardlong beans (with salt, drained, cooked, boiled) contains only 13 calories. This means that you can enjoy a tasty and nutritious meal without worrying about calories. Compare that to other foods, such as a cup of cooked white rice, which contains more than 200 calories or a slice of cheese pizza, which is about 240 calories! The low-calorie content of the beans makes it an ideal food for those who want to lose weight or maintain a healthy weight without compromising on taste and nutrition. By incorporating yardlong beans into your diet, you can lower your calorie intake and still enjoy a fulfilling meal.
Rich in Fiber
Yardlong beans are an excellent source of fiber, providing about 2 grams of fiber per oz. Fiber is essential for a healthy digestive system and can help prevent constipation, bloating, and other digestive problems. A diet rich in fiber can also lower the risk of heart disease, stroke, and type 2 diabetes. Fiber can also promote feelings of fullness, which can help control appetite and prevent overeating. Adding yardlong beans to your meals can increase your fiber intake and help you feel satisfied for longer periods, which can make weight loss easier.
Low in Fat
The yardlong bean is a low-fat food, containing less than 1 gram of fat per oz. A diet low in fat can help reduce the risk of heart disease, stroke, and obesity. By incorporating yardlong beans into your meals, you can enjoy a delicious and satisfying meal without adding extra fat to your diet.
Good for Digestive System
Yardlong beans have been traditionally used in Southeast Asian medicine to promote digestive health. They are an excellent source of fiber, which can promote healthy digestion and prevent constipation. They also contain a type of carbohydrate called oligosaccharides, which can support the growth of good bacteria in the gut. Good gut bacteria can help protect against harmful pathogens and improve the immune system. In addition, yardlong beans contain vitamin C, which can help prevent inflammation in the digestive tract, such as gastritis and ulcerative colitis.
Potential Weight Loss Benefits
Yardlong beans are a low-calorie and nutrient-dense food, making them an ideal addition to a weight loss diet. Fiber and protein are two nutrients that can help with weight loss, and yardlong beans are rich in both. Protein can promote feelings of fullness and help control appetite, while fiber can slow down the digestion process and make you feel satisfied for longer periods. The oligosaccharides in the beans may also help with weight loss by promoting healthy gut bacteria, which can improve metabolic processes and reduce inflammation.
High in Protein
Yardlong beans are an excellent source of plant-based protein, providing about 2 grams per oz. Protein is essential for building and repairing tissues and maintaining muscle mass. By incorporating yardlong beans into your diet, you can increase your protein intake without adding extra fat and cholesterol to your diet. Moreover, plant-based protein sources have been associated with numerous health benefits, such as reducing the risk of heart disease, cancer, and diabetes. A diet rich in protein can also promote feelings of fullness and help control appetite.
Vitamin and Mineral Content
Yardlong beans are a rich source of vitamins and minerals that are essential for overall health. They are an excellent source of vitamin C, which can promote a healthy immune system and protect against infections. They also contain vitamin A, which is essential for eye health and skin health. Yardlong beans are also rich in potassium, which can regulate blood pressure and reduce the risk of stroke and heart disease. They also contain calcium, magnesium, and iron, which are essential for strong bones, proper muscle function, and healthy red blood cells.
Versatility in Cooking
Yardlong beans are highly versatile in cooking and can be prepared in various ways. They can be boiled, steamed, stir-fried, grilled, or roasted. They can be used in soups, salads, curries, stews, and many other dishes. They have a mild and sweet taste, similar to a green bean or asparagus, and can be paired with many different seasonings and spices. Yardlong beans are also easy to grow, making it an excellent choice for home gardeners who want to have a fresh supply of vegetables all year round. They require little maintenance and can adapt to different soil and weather conditions.
Nutritional Comparison with Other Beans
Compared to other beans, such as kidney beans, black beans, or navy beans, yardlong beans are lower in calories and fat but are similar in protein content. They are also high in fiber and vitamins, making them a more nutrient-dense food compared to other beans. Moreover, yardlong beans are more tender and have a milder and sweeter taste compared to other beans, making them a popular ingredient in Asian cuisine.
Recommended Serving Size
One serving size of yardlong beans is about 1 cup or 4 oz, which provides about 8 grams of fiber, 4 grams of protein, and only 52 calories. It is recommended to incorporate yardlong beans into your meals at least three times a week to reap the health benefits. The beans can be used as a side dish or a main dish, depending on your preferences. They can be paired with rice, noodles, quinoa, or other grains to create a balanced and delicious meal.
If you want to enjoy a food that is low in calories, high in fiber, rich in vitamins and minerals, and versatile in cooking, then yardlong beans are the perfect choice for you.
5 FAQs About Oz Yardlong Bean
1. What is Oz Yardlong Bean?
Oz Yardlong Bean, also known as Asparagus Bean or Chinese Long Bean, is a green vegetable that belongs to the legume family. It is commonly used in Asian cuisines and can be found in farmers markets and specialty stores.
2. How many calories does Oz Yardlong Bean have?
One ounce of Oz Yardlong Bean, with salt, drained, cooked, and boiled, has 13 calories. It is a low-calorie vegetable that can be a great addition to a healthy diet.
3. What are the health benefits of Oz Yardlong Bean?
Oz Yardlong Bean is a good source of protein, fiber, and essential vitamins and minerals, such as vitamin C, vitamin A, iron, and potassium. It is also low in fat and calories, which makes it a great vegetable for weight management.
4. How do you cook Oz Yardlong Bean?
Oz Yardlong Bean can be prepared in various ways, such as stir-frying, sautéing, boiling, or steaming. To cook, rinse the beans in cold water and trim off the ends. Cut them into desired lengths and cook them in boiling water for 3-5 minutes. Drain and serve.
5. Can Oz Yardlong Bean be frozen?
Yes, Oz Yardlong Bean can be frozen for later use. To freeze, blanch the beans in boiling water for 2-3 minutes, then drain and cool in ice-cold water. Pack them in airtight containers or freezer bags and store in the freezer for up to 6 months.