Yellow beans, often called wax beans, are a variety of the common snap bean (Phaseolus vulgaris). Their distinctive pale yellow color is caused by a natural genetic mutation that allows yellow carotenoid pigments to dominate instead of green chlorophyll. Harvested while the pod is tender, these beans are enjoyed globally for their mild, slightly nutty flavor and tender texture.
Nutritional Composition
A 100-gram serving of raw yellow wax beans contains about 31 calories, making them a high-volume food choice. The macronutrient profile includes 7 to 8 grams of carbohydrates and modest protein content, providing about 1.8 to 2 grams. Fat content is minimal, usually less than 0.1 gram.
A significant portion of the carbohydrates is dietary fiber, providing between 3.4 and 4 grams per serving. Yellow beans are a notable source of Vitamin K, offering around 43 micrograms per 100 grams, which is over half of the recommended daily intake for many adults. They also provide Vitamin C, folate, and Vitamin A (present as carotenoids).
The mineral composition includes manganese (around 0.24 milligrams), which helps with enzyme activation, and potassium (approximately 230 milligrams). Potassium is recognized for its role in balancing fluid levels in the body.
Specific Health Advantages
The high fiber content in yellow beans supports a healthy digestive system. Dietary fiber adds bulk to stools, promoting regularity and preventing constipation. This bulk also contributes to a feeling of fullness, which supports weight management by aiding in appetite control.
The fiber includes both soluble and insoluble types. Soluble fiber acts as a prebiotic, feeding beneficial bacteria in the gut microbiome. This action supports a balanced intestinal environment, which is linked to broader health outcomes, including immune function.
Yellow beans contribute to bone strength primarily through their Vitamin K content. This vitamin is necessary for the proper function of osteocalcin, an enzyme that regulates bone mineralization and supports bone density. Manganese also supports the production of connective tissue and the activation of various metabolic enzymes.
The presence of Vitamin C and carotenoids provides immune support and cellular protection. Vitamin C functions as an antioxidant, helping to neutralize free radicals that can cause oxidative damage. The carotenoids responsible for the bean’s yellow color also possess antioxidant properties.
Yellow beans offer advantages for cardiovascular health. The potassium helps to counteract the effects of sodium, contributing to the regulation of blood pressure. Additionally, the soluble fiber assists in lowering LDL cholesterol levels, reducing cardiovascular risk.
Safe Preparation and Consumption
Yellow beans, like all legumes, contain natural compounds known as lectins, specifically phytohaemagglutinin, in their raw state. Consuming them raw or undercooked can lead to digestive discomfort, including nausea and vomiting. Full and thorough cooking is necessary because heat effectively denatures these lectins, making the beans safe for consumption.
Preparation methods should focus on minimizing the loss of water-soluble vitamins, such as Vitamin C. Lightly steaming, boiling, or sautéing the beans until they are tender-crisp is the preferred approach. Overcooking for extended periods in excessive water can leach out beneficial nutrients.
Yellow beans can be quickly sautéed with herbs and garlic for a simple side dish or chilled and added to salads, providing a boost of fiber and micronutrients. Proper storage involves keeping fresh, unwashed beans in a plastic bag in the refrigerator, where they will maintain quality for up to a week.