Yard long beans are a nutritious and delicious addition to any diet. They offer a variety of health benefits, including helping to regulate blood sugar levels, improving digestion, and reducing inflammation.
They are also a good source of vitamins and minerals, including vitamins A and C, potassium, and iron.
Keep reading to learn more about these beans, their health benefits, and how to prepare them.
What Are Yard Long Beans?
Yard long beans, also known as asparagus beans, snake beans, or bora, are a type of legume that is popular in Asian cuisine.
They are similar in appearance to green beans but can grow up to three feet long.
Yard long beans are a good source of protein, fiber, and vitamins A and C. They also contain minerals such as iron, potassium, and magnesium.
Asparagus beans have been shown to lower cholesterol and blood pressure. Additionally, they can help regulate blood sugar levels.
They can be eaten raw or cooked and are often used in stir-fries, curries, and other Asian dishes. You can find them fresh, frozen, or canned at most Asian markets.
Are Yard Long Beans Good for You?
Yes, yard long beans are good for you! Here are some of the health benefits to expect:
1. They fight inflammation
They contain high levels of antioxidants, which can help protect the body against inflammation. Studies have shown that yard long beans can help reduce the risk of chronic diseases such as heart disease, stroke, and cancer.
2. Promote better digestion
If you are looking for a way to improve your digestion, you may want to try yard long beans. These beans are a good source of fiber, which can help to add bulk to your stool and make it easier to pass. Fiber can also help to reduce constipation and keep your digestive system working properly.
In addition, asparagus beans contain pectin, a type of soluble fiber that has been shown to help improve digestion by reducing inflammation in the gut.
3. Regulate blood sugar levels
Another benefit of yard long beans is that they can help regulate blood sugar levels. This is due to the fact that they have a low glycemic index, which means that they don’t cause a sudden spike in blood sugar levels after eating them.
The fiber in these beans also slows down the absorption of sugar into the bloodstream.
Additionally, they contain a type of carbohydrate called resistant starch.
This type of carbohydrate is not broken down and absorbed by the body like other types. Instead, it passes through the digestive system unchanged and enters the large intestine, where it is fermented by bacteria.
The fermentation process produces short-chain fatty acids (SCFAs), which have been shown to affect blood sugar levels positively. In fact, one study showed that SCFAs could improve insulin sensitivity by up to 30%.
This makes them an ideal food for people with diabetes, prediabetes, or those trying to manage their weight.
4. Lower cholesterol
Cholesterol is a waxy substance found in your blood. Your body needs some cholesterol to function properly, but too much cholesterol can be dangerous.
High cholesterol can lead to heart disease, stroke, and other health problems.
Yard long beans contain soluble fiber, which can help lower cholesterol levels. Soluble fiber binds with cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream.
Yard long beans can also lower cholesterol by binding to bile acids in the intestine and preventing their absorption. This can lead to a decrease in cholesterol levels in the blood.
5. Prevent cancer
The humble yard long bean is a powerhouse when it comes to preventing cancer.
Studies have shown that these beans can inhibit the growth of cancer cells and even kill them outright.
Yard long beans contain a compound called quercetin, which has been shown to have anti-cancer activity.
In addition, yard long beans are a good source of fiber. Fiber helps keep the digestive system healthy and can also help remove toxins from the body. This can further reduce the risk of cancer, especially colorectal cancer.
While more research is needed, the potential cancer-fighting benefits of asparagus beans are clear.
6. Boosting immunity
The immune system is a collection of cells, tissues, and organs that work together to protect the body from foreign invaders. These foreign invaders can be bacteria, viruses, or other pathogens. The immune system is constantly on the lookout for these foreign invaders and works to destroy them before they can cause harm to the body.
While yard long beans may not be the first thing that comes to mind when thinking about boosting immunity, they can actually be quite helpful in doing so.
These beans are a good source of antioxidants, which can help to fight off infection and disease. They also contain vitamins A and C, both of which are important for a healthy immune system.
Additionally, yardlong beans are a good source of fiber, which can help keep the digestive system functioning properly, which can further boost the immune system.
7. Promote heart health
Eating yard beans may help improve heart health in various ways.
The fiber in these beans can help lower cholesterol levels, and the potassium content can reduce blood pressure.
Additionally, they are rich in antioxidants that can protect against the oxidation of LDL cholesterol (the “bad” cholesterol) and prevent plaque formation in the arteries.
They are also a good source of magnesium and folate, which are essential nutrients for maintaining a healthy heart.
8. Enhance bone health
Yard long beans are an excellent source of calcium, which is essential for keeping bones healthy and strong.
They are also a good source of other minerals, such as phosphorus and magnesium, which also play a role in bone health.
Eating yard beans regularly can help to prevent osteoporosis and other bone diseases.
9. Promote thyroid health
Asparagus beans are an excellent source of iodine, which is necessary for the production of thyroid hormones.
These hormones regulate metabolism, and a deficiency can lead to weight gain, fatigue, and other problems.
Yard long beans also contain selenium, another important nutrient for thyroid health.
10. Maintain healthy skin
A single cup of cooked asparagus beans contains nearly 20% of the recommended daily intake for vitamin C, which is essential for the health and vitality of your skin.
Vitamin C helps to produce collagen, a protein that gives your skin its structure and firmness. It also helps protect your skin from damage caused by exposure to the sun and pollution.
They also contain vitamins A and E. These vitamins keep your skin moist and supple and protect it from free radical damage.
In addition, yard beans are a good source of zinc, a mineral that plays a role in wound healing and helps to keep your skin looking young and healthy
How To Cook Yard Long Beans
Yard long beans are easy to cook with. They can be boiled, steamed, or stir-fried.
When buying yard long beans, look for ones that are bright green and firm. Avoid ones that are limp or yellowing.
To prepare them for cooking, start by trimming the ends off of the beans. You can do this by cutting them with a knife or snapping them off with your fingers.
Cut the beans into shorter pieces, if desired. Yard long beans can be quite long, so you may want to cut them into smaller pieces for easier eating.
Stir-frying is a quick and easy way to cook your beans. Simply heat a pan or wok over medium heat and add oil. Add the beans and any desired seasonings. Stir-fry for 3-5 minutes, or until the beans are tender.
Serve immediately with rice or noodles. Enjoy!
Boiling is a simple method to try. This method is more traditional, and it results in a tender bean that can be used in soups or salads.
Bring a pot of water to a boil and add the beans. Cook for 3-5 minutes or until the beans are tender.
Drain the beans and serve with your favorite sauces or seasonings as a side vegetable.
You can also mix them into pasta or rice dishes for extra flavor and nutrition.
Grilling asparagus Beans are a delicious and healthy way to cook them. All you need is a grill, some oil, and your favorite seasonings.
Start by preheating your grill to medium-high heat. Then, brush the beans with oil and season them with salt, pepper, and any other spices you like.
Next, place the beans on the grill grates and cook for about 10 minutes, flipping them occasionally until they are tender and slightly charred.
Steaming is a healthy way to cook yard beans. Place the beans in a steamer basket over boiling water and let them steam for 3-5 minutes or until they are tender.
Serve the beans with your desired sauce or condiment.
Roasting is another great way to bring out the flavor of yard long beans. Preheat your oven to 400 degrees Fahrenheit. Add the beans to a baking sheet and drizzle with olive oil. Season with salt and pepper, then bake for 20-25 minutes.
Assuming you have roasted yard long beans, there are many ways to eat them.
You can eat them as is, with or without dipping sauce.
You can also add them to salads, wraps, and rice dishes. One popular way to eat roasted yard beans is to wrap them in a tortilla with other ingredients like cheese and salsa.
Another way to enjoy them roasted is by adding them to a pasta dish.
Whatever way you choose to eat them, roasted yard beans are a delicious and healthy option.
Use them in place of green beans in any recipe
Asparagus beans are a great substitute for green beans in any recipe. They have a similar taste and texture but are longer and thinner than green beans.
To use them in place of green beans, simply trim the ends and cut them into desired lengths. Add them to your recipe in the same way you would add green beans.
Add them to stews
One of the best ways to enjoy yard beans is by using them in stews.
This cooking method allows the beans to absorb all the flavors of the other ingredients, resulting in a dish that is packed with flavor.
When making a stew with yard beans, be sure to cook them until they are tender before adding any other vegetables or meats.
This will help ensure that your final dish is not only flavorful but also has a great texture.
Yard beans are great in soups because they add a lot of bulk and texture. You can use them in any type of soup, but they work especially well in minestrone and vegetable soup.
As a topping
As a topping, yard beans can be used in a variety of dishes. They can be cooked and then diced or sliced and used as a garnish on top of salads, pizzas, burgers, soups, pasta, rice, or potatoes.
Yard long beans are generally safe to consume but like any legumes, they may have some side effects in a few individuals, especially if consumed in large amounts.
These may include:
Allergic reactions. Some people may be allergic to yard long beans, especially if they have other allergies or sensitivities. Symptoms of an allergic reaction may include itchiness, swelling, and difficulty breathing.
Digestive issues. Yard long beans can cause digestive upset in some people, including diarrhea, gas, and bloating. If you experience any of these symptoms after eating yard long beans, it’s best to avoid them in the future.
Yard long beans are an excellent source of nutrients that can offer a range of health benefits.
They are particularly high in fiber and antioxidants, which can promote gut health and protect against chronic diseases.
While yard beans can be enjoyed raw, they are also very versatile and can be cooked in a variety of ways.
So go ahead and add them to your next meal!
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