Have you taken some curves this summer and you want to correct this at the start of the school year? And to refine, nothing like a particular green vegetable. The dietician Alexandra Murcier confirms this to us: this vegetable brings “Few calories, it is therefore possible to consume it at will “. In other words, this is a food that is both full, inessuring and rich in essential nutrients.
Nutritional assets of green beans
This particular vegetable is green bean! Low in calories, rich in fiber and micronutrients, green beans check all the boxes of a healthy food. Their weak energy density makes it an ally for those who want to lose weight without being hungry.
In addition, the fibers they contain improve intestinal transit and promote satiety. Better still, they help regulate blood sugar. “”The fibers that are present in green beans make it possible to limit the glycemic index of the whole meal“Confirms our expert. Result: a lesser insulin production, therefore less storage of fat.
On the vitamin and mineral side, green beans provide vitamin K (essential for blood coagulation), beta-carotene (for vision) and potassium, useful for regulating blood pressure.
How to eat them well to lose weight?
A portion of cooked vegetables corresponds to 150 to 200 g, or about a third of the plate. Alexandra Murcier recommends integrating them into a balanced plate composed:
- A third of animal or vegetable protein;
- A third of complete starchy foods;
- A third of green beans, therefore.
On the cooking side, be careful not to distort their vitamins: we favor soft steam cooking, then we add “A drizzle of raw oil as a seasoning to keep all the properties of essential fatty acids “.
The tip so as not to spoil their benefits
Finally, if green beans are perfect for keeping the line, you have to be careful. “”It is necessary to limit the fats of addition (1 to 2 tablespoons of oil per person per person and per dish) taking care to measure with a tablespoon “advises the dietician.
Thus prepared, they become a must of the start of the start of the school year, bringing satiety, lightness and nutritional balance.