You’ve had navy beans in soups, salads, and as a side dish, but how much do you really know about them and how they might help your health? I bet that if you knew more about navy beans nutrition, you’d be adding these white beans to your meals more often.
That’s exactly why these white beans are among the 10 best legumes to eat for your overall health.
Navy beans nutrition is quite impressive, with a long list of micronutrients and antioxidants. These beans are also an excellent source of plant-based protein and fiber.
When you eat navy beans, they can help lower LDL cholesterol, protect your heart, and keep your weight in a healthy range. Read on to learn more about navy beans nutrition.
Navy beans, also known as haricot beans, are a versatile and nutritious legume with a wide range of health benefits As their name suggests, they got their start as a staple food for the US Navy, but today they are popular around the world.
So what exactly are navy beans good for when it comes to your health and nutrition? Let’s take a look at some of the top benefits of adding these nutritious beans to your diet.
Top 8 Health Benefits of Navy Beans
Here are some of the most significant ways that navy beans can improve your health:
1. Excellent Source of Plant-Based Protein
Navy beans are packed with high-quality plant protein. A one-cup serving contains around 15 grams of protein providing approximately 30% of the recommended daily value. The protein in navy beans contains all nine essential amino acids making it a complete protein source.
Consuming adequate protein is vital for building and repairing muscles and tissues. The protein and amino acids in navy beans can help maintain lean muscle mass, which tends to decline with age. The lysine in navy beans is particularly important for protein synthesis and muscle growth and maintenance.
2. Rich in Complex Carbs and Fiber
In addition to protein, navy beans are an excellent source of slowly digested complex carbohydrates and dietary fiber. One serving of cooked beans contains around 47 grams of carbohydrates and 19 grams of fiber.
The high fiber content helps slow the digestion and absorption of the carbohydrates in navy beans, preventing sharp spikes in blood sugar levels. The fiber also helps make you feel fuller for longer after eating.
3. Heart-Healthy Food
Several studies have found that eating navy beans and other legumes can lower LDL (bad) cholesterol levels This is likely due to their soluble fiber content as well as bioactive compounds called saponins, Lowering LDL cholesterol can reduce your risk of heart disease
The fiber and complex carbs in navy beans also support healthy blood sugar regulation, which provides additional cardiovascular benefits.
4. May Help Prevent Colorectal Cancer
Early research indicates navy beans may help protect against colorectal cancer. Navy beans contain various antioxidant and anti-inflammatory compounds that help promote gut health. They also act as prebiotics by feeding beneficial bacteria in the colon.
One study found navy bean consumption improved several markers of colon health in people at high risk of colorectal cancer. More research is needed, but adding navy beans to your diet could be a tasty way to lower your colon cancer risk.
5. Excellent Source of Folate
Navy beans are one of the best sources of folate, providing over 60% of the recommended daily intake in just one cup. Folate is a B vitamin that helps your body make new cells. It’s particularly important for pregnant women as it helps prevent neural tube defects and other birth defects.
Beans are a nutritional powerhouse when it comes to folate. If you’re pregnant or trying to conceive, adding navy beans to your diet is a smart choice.
6. Provide Important Minerals
In addition to their stellar nutritional profile, navy beans contain an array of important dietary minerals. Just one serving provides high amounts of iron, magnesium, potassium, manganese and copper.
Many people don’t get enough of these key minerals, which are essential for energy production, bone health, immunity and more. Enjoying navy beans regularly is a tasty way to increase your intake of these beneficial minerals.
7. Support Healthy Aging
The mix of protein, fiber and nutrients in navy beans make them a smart food choice for healthy aging. Their complete protein content helps preserve muscle and bone mass as you get older. They also contain vitamin B6 and various antioxidants that can support brain health and cognitive function into old age.
Additionally, the soluble fiber and anti-inflammatory compounds in navy beans may help reduce age-related chronic inflammation. Their high nutrient density combined with versatility and affordability make navy beans a nutritious addition to any senior’s diet.
8. Very Affordable and Versatile
Unlike many other superfoods, navy beans are inexpensive, widely available and easy to prepare. Canned navy beans are under a dollar per can, and dried beans are even cheaper when bought in bulk. With a mild, creamy flavor, navy beans work well in soups, stews, dips and more.
Navy beans make it simple and budget-friendly to add more nutritious plant foods to your diet. You can enjoy their countless benefits without breaking the bank.
Nutrition Facts
Here is the complete nutrition profile of cooked navy beans per 1-cup (182g) serving:
- Calories: 255
- Protein: 15g (30% DV)
- Carbs: 47g (17% DV)
- Fiber: 19g (68% DV)
- Folate: 255mcg (64% DV)
- Iron: 4.3mg (24% DV)
- Magnesium: 97mg (23% DV)
- Potassium: 708mg (15% DV)
- Copper: 0.4mg (42% DV)
- Manganese: 1mg (42% DV)
Navy beans are low in fat and contain no cholesterol or sodium. They provide significant amounts of thiamin, phosphorus, zinc, and vitamins B6 and K.
Potential Downsides to Consider
Navy beans are highly nutritious, but a few potential downsides are worth noting:
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Digestive issues: Increased fiber intake can sometimes cause gas, bloating or discomfort. Introduce navy beans gradually and drink plenty of fluids.
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Allergies: Legume allergies are rare but possible. Anyone with a peanut allergy should use caution, as some cross-reactivity is possible.
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Phytates: Beans contain phytic acid, which can impair mineral absorption. This is usually only a concern if mineral intake is already low.
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Favorable preparation: Cooking and sprouting helps reduce phytic acid and certain digestive compounds in beans that can cause gas.
Overall, these issues only affect a small subset of people. For most individuals, navy beans are a safe, wholesome and beneficial addition to the diet.
How to Add More Navy Beans to Your Diet
Here are some easy ways to enjoy more navy beans for better nutrition:
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Make a batch of chili, minestrone soup or stew with navy beans as the base. Freeze leftovers for quick meals.
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Mash cooked navy beans with garlic, lemon juice and olive oil for a fiber-rich bean dip or spread.
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Toss cooked beans with diced bell peppers, corn, and your favorite taco seasoning for an easy veggie taco filling.
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Blend navy beans with almond milk and cocoa powder for a creamy, protein-packed chocolate smoothie.
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Use beans in place of half the ground meat in dishes like burgers, meatballs, and meatloaf.
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Mix cooked beans into leafy green salads for added protein and healthy carbs.
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Enjoy Baked Beans as a plant-based side dish – just opt for low-sugar varieties without too much added sauce.
The Bottom Line
With their stellar mix of protein, fiber, vitamins and minerals, navy beans deserve a place in any healthy eating plan. They offer a multitude of benefits for digestion, heart health, cancer prevention, blood sugar control, nutrition and healthy aging. Their affordability and versatility make it easy to add more of these nutritious legumes to your diet.
While they may cause digestion issues for some, most people can enjoy moderate amounts of navy beans with no problem. Overall, navy beans pack a big nutritional punch for their low calorie and fat content. For the average, healthy individual seeking better nutrition, navy beans can be very good for you.
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What Are Navy Beans?
Navy beans are a type of white bean in the Fabaceae family of legumes. The name “American” comes from the sailors who ate them every day in the 1800s. They are native to the Americas.
They also go by the names haricot, pearl haricot bean, white pea bean and Boston bean.
Navy beans are smaller than other white beans, and they have an oval, somewhat flattened shape.
They feature disease-fighting antioxidants and important nutrients like folate and vitamin B12. These beans also are provide gluten-free protein and fiber.
There are many ways to use navy beans, but soups and chili are two of the most common.
Navy Beans Nutrition Facts
Navy beans are rich in antioxidants and micronutrients. They are also a great source of plant-based protein and fiber.
Along with other white beans, they are known for having a lot of phosphatidylserine, a fatty acid that is important for brain health. Navy beans also feature apigenin, a type of flavonoid that possesses powerful anti-inflammatory and antioxidant properties.
One cup (about 182 grams) of cooked navy beans contains approximately the following:
- 255 calories
- 47 grams carbohydrates
- 15 grams protein
- 1.1 grams fat
- 19 grams fiber
- 255 micrograms folate (64 percent DV)
- 1 milligram manganese (48 percent DV)
- 0.4 milligrams thiamine (29 percent DV)
- 262 milligrams phosphorus (26 percent DV)
- 4.3 milligrams iron (24 percent DV)
- 96 milligrams magnesium (24 percent DV)
- 708 milligrams potassium (20 percent DV)
- 0.4 milligrams copper (19 percent DV)
- 126 milligrams calcium (13 percent DV)
- 0.3 milligrams vitamin B6 (13 percent DV)
- 1.9 milligrams zinc (12 percent DV)
- 5.3 micrograms selenium (8 percent DV)
- 0.1 milligrams riboflavin (7 percent DV)
- 1.2 milligrams niacin (6 percent DV)
- 0.5 milligrams pantothenic acid (5 percent DV)
- 1.6 milligrams vitamin C (3 percent DV)
The nutrition profile of navy beans is what allows for the beans’ many potential health benefits. Just the antioxidants and micronutrients in the beans help fight disease, keep the heart healthy, and keep the brain working well.
Here’s a breakdown of the top benefits of navy beans:
Navy beans contain phosphatidylserine, a type of phospholipid that contains amino acids and fatty acids. These essential molecules increase the levels of brain chemicals that work to improve memory and brain cell communication.
Research suggests that phosphatidylserine may help slowdown age-related cognitive decline.
These molecules in navy beans have also been shown to combat depression and improve symptoms of Parkinson’s disease, a brain disorder that causes difficulty with balance and coordination.
There are a lot of antioxidants in navy beans. These antioxidants help fight free radicals and keep our cells from getting hurt. Because of their antioxidant content, navy beans have been found to fight inflammation and help modulate immune responses.
Navy beans also contain apigenin, a type of flavonoid that has been studied for its many health benefits, including its ability to fight diabetes, amnesia, Alzheimer’s and depression.
A study in the Canadian Journal of Dietetic Practice and Research found that people who ate navy beans had lower levels of metabolic risk factors linked to obesity, such as high cholesterol. Study participants consumed five cups of canned navy beans per week for four weeks.
Results showed that bean consumption helped reduce total cholesterol and LDL cholesterol levels among male patients.
Another study published in Frontiers in Nutrition found that navy bean consumption demonstrated efficacy in regulating cholesterol levels in adults and children. Researchers concluded that eating beans decreased free fatty acids associated with metabolic diseases and increased the abundance of anti-inflammatory lipids.
Eating legumes is known to be a natural way to improve heart health and reduce the risk of cardiovascular disease. For starters, legumes have been proven to help reduce elevated LDL cholesterol, which is a major risk factor for heart disease.
Navy beans nutrition also features compounds that effectively reduce markers of inflammation, which often contribute to cardiovascular disorders.
Consuming white beans is an excellent way to maintain a healthy weight or support weight loss. Navy beans nutrition includes both plant-based protein and fiber. These help promote feelings of satiety and reduce levels of ghrelin, a hormone that stimulates sensations of hunger.
There’s also research involving mice indicating that navy bean supplementation during high-fat-induced obesity improved intestinal health, promoting a healthy microbiota and barrier integrity, and reduced the severity of the obese phenotype, or characteristic.
Adding white beans to your diet may help fight diabetes by keeping blood sugar levels in check and helping you lose weight.
Reports say that eating navy, black, pinto, and kidney beans can help prevent and treat chronic diseases and may lower the risk of getting diabetes.
Navy beans are available dry and canned. They need to be soaked in cold water for three to five hours before they can be cooked. Then they can be simmered for one hour or cooked in a pressure cooker for about 20 minutes.
Canned beans should be rinsed well and then used in any white beans recipes.
These beans can be added to a variety of recipes. They can be used to make soups, chili, casseroles, salads and side dishes.
They get soft when cooked and are easy to mash to make a tasty dip or add bulk to soups.
Here are some easy navy beans recipes:
Navy Beans 101 – Nutrition and Health Benefits
FAQ
What are navy beans mostly used for?
Are navy beans good for losing weight?
Are navy beans good for gut health?
Are navy beans good for You?
Navy beans may seem ordinary or unimpressive, but they hold a number of health benefits for us, possibly including their potential ability to boost cognition and memory, protect the heart, optimize digestion, promote healthy circulation, reduce the risk of cancer, stimulate growth, and lower diabetes risk. What are Navy Beans?
What are navy beans?
Navy beans are a type of white beans that can be used in a variety of recipes, from soups to chili. These white beans pack quite the nutritional punch, containing powerful antioxidants, micronutrients, plant-based protein and fiber.
Are navy beans good for weight loss?
Navy beans are low in calories and high in fiber, making them beneficial for weight loss. The fiber content provides a feeling of satiety, so there is a tendency to eat less throughout the day. The resistant starch found in navy beans provides the same benefit. It increases the feeling of fullness so people tend to eat fewer calories .
Are navy beans a good source of protein?
Navy beans are a rich source of protein and complex carbohydrates. These two macronutrients are essential for muscle growth and repair. The primary function of protein is to build and repair cells in the body, including muscle cells damaged during exercise.