The Many Health Benefits of Great Northern Beans

Great northern beans are a type of white bean that is packed with nutrients and provides some impressive health benefits. These mild-tasting beans can be used in a variety of dishes, making them an easy addition to any diet. Here’s a look at why you should consider adding more great northern beans to your meals.

An Excellent Source of Plant-Based Protein

One of the key nutrients provided by great northern beans is protein. Just a 1/2 cup serving contains around 8 grams of protein. This makes great northern beans an excellent plant-based source of this important nutrient.

Protein is essential for building and repairing tissues and muscle mass. It also plays a role in hormone and enzyme production. Unlike some plant proteins, the protein in beans is considered high quality and contains all the essential amino acids your body needs.

Adding protein-rich great northern beans to meals is an easy way for vegetarians, vegans and those limiting meat to meet their daily protein needs. The beans can be used as a meat substitute in dishes like chili, tacos burgers and more.

Packed with Fiber

Great northern beans are an excellent source of fiber, providing about 7 grams per 1/2 cup serving. This accounts for 25-30% of the recommended daily intake.

Fiber has been linked to many health benefits, including improved digestion, heart health and stabilised blood sugar levels. The fiber in beans may also promote weight loss by helping you feel fuller for longer after meals.

The soluble fiber in great northern beans forms a gel-like substance when mixed with water. This slows digestion, which can help regulate blood sugar spikes after eating. The soluble fiber may also lower cholesterol levels.

Insoluble fiber adds bulk to the diet and helps food pass more quickly through the digestive system. This promotes regular bowel movements and prevents constipation.

Overall, the high fiber content is a major contributor to the health benefits of great northern beans.

Helps Control Blood Sugar

Great northern beans have a low glycemic index, meaning they do not cause large or rapid increases in blood sugar levels after eating.

In fact studies show beans can reduce blood sugar spikes by up to 35% compared to consuming refined carbohydrates like white rice and bread.

The fiber and protein in great northern beans help slow the digestion and absorption of carbohydrates. This evens out the rate at which sugar enters the blood.

Consuming low glycemic foods like great northern beans is extremely beneficial for anyone with diabetes or pre-diabetes. It can also help reduce insulin resistance.

May Lower Cholesterol

Regularly eating great northern beans may help lower LDL (bad) cholesterol levels.

In one study, people who ate 1 cup of beans per day for 3 weeks experienced an 8% decrease in LDL cholesterol compared to those who did not eat beans. The soluble fiber in beans is thought to bind to cholesterol in the digestive system and remove it from the body.

Lowering high cholesterol can reduce your risk of heart disease. Therefore, adding great northern beans to your diet is an excellent heart-healthy choice.

Provides Important Micronutrients

In addition to protein and fiber, great northern beans contain an array of micronutrients:

• Manganese: Plays a role in metabolising carbs, amino acids and cholesterol. Also involved in bone formation.

• Folate: Important for cell growth and DNA formation. Folate deficiency during pregnancy is linked to birth defects.

• Phosphorus: Required for healthy bones and teeth, cell membranes and making ATP energy.

• Copper: Needed for iron metabolism and red blood cell formation. Also acts as an antioxidant.

• Iron: Carries oxygen in the blood to tissues and muscles. Low iron causes anaemia.

• Magnesium: Needed for over 300 enzyme reactions in the body. Maintains nerve and muscle function.

• Potassium: Important for fluid balance, nerve transmission and blood pressure regulation.

These nutrients and others work together to provide the wide-ranging benefits of great northern beans.

Easy to Add to Your Diet

One of the best things about great northern beans is their versatility. They have a mild flavor that works well in both savory and sweet dishes.

Some easy ways to start incorporating great northern beans include:

• Soups – Add them to minestrone, chili, lentil soup and more.

• Salads – Toss them in pasta salads, grain bowls, lettuce salads.

• Sides – Serve them seasoned with herbs and olive oil or in bean salads.

• Dips – Blend them into creamy bean dips and spreads.

• Baked Goods – Add them to cakes, muffins, brownies. They work well in both sweet and savory baked goods.

Canned great northern beans make preparation even simpler. Just open, rinse and add them to your dish. Dried beans require soaking before cooking but many find the flavor superior.

Potential Downsides

Great northern beans are generally well tolerated but they do contain FODMAPs, compounds that some people have difficulty digesting. Those with IBS or other digestive issues may experience gas, bloating or discomfort after eating beans.

It’s best to introduce beans gradually to allow your body time to adjust. Be sure to drink enough water as well. Canned beans also tend to be lower in FODMAPs compared to dried.

Beans also contain phytic acid, which may somewhat reduce mineral absorption in the body. However, this effect can be minimized by soaking and sprouting the beans before cooking.

Overall, great northern beans provide an array of nutritional benefits with minimal risk. Their high protein and fiber content alone makes them a great choice as part of a healthy, well-rounded diet. Give these tasty, versatile beans a try today!