Navy beans are a low-calorie bean option, with just 80 calories in one-quarter cup of dry beans. They are a versatile ingredient that can be used in soups, stews, salads, and many other dishes. But navy beans aren't just tasty, they're also incredibly good for you!

One of the biggest benefits of navy beans is that they're rich in fiber. In fact, one-quarter cup of dry navy beans contains 9 grams of dietary fiber. This means that adding navy beans to your diet can help improve digestion and keep you feeling full and satisfied. Navy beans are also an excellent source of protein, with 6 grams of protein per one-quarter cup of dry beans.

In this article, we'll explore the many health benefits of navy beans and how you can easily incorporate these nutritious legumes into your diet.

Low-Calorie Bean Option

If you're watching your calorie intake, navy beans are a great option. As we mentioned earlier, one-quarter cup of dry navy beans contains just 80 calories. This makes them a perfect addition to any weight loss plan or healthy eating program. But just because they're low in calories doesn't mean they're lacking in nutrients. In fact, navy beans are loaded with vitamins and minerals, including folate, iron, magnesium, and potassium. So if you're looking for a nutritious, low-calorie option to add to your diet, consider adding navy beans to your pantry.

Rich in Fiber

As we mentioned earlier, navy beans are an excellent source of fiber, with 9 grams of dietary fiber per one-quarter cup of dry beans. This means that adding navy beans to your diet can help improve digestive health and keep you feeling full and satisfied for longer periods of time. Fiber also plays an important role in maintaining healthy cholesterol levels and reducing the risk of heart disease. It can also help regulate blood sugar levels and prevent spikes in insulin. So if you're looking to improve your digestive health and reduce your risk of chronic diseases, make sure to add navy beans to your grocery list.

Excellent Source of Protein

Protein is an essential nutrient that plays a vital role in repairing and building tissues, as well as producing hormones and enzymes. And navy beans are an excellent source of protein, with 6 grams of protein per one-quarter cup of dry beans. This makes them a great option for vegetarians and vegans who are looking for plant-based sources of protein. They're also a good option for anyone who's trying to reduce their intake of animal products. So if you're looking to increase your protein intake or adopt a more plant-based diet, consider adding navy beans to your meals.

Loaded with Nutrients

Navy beans are not only rich in fiber and protein, but they're also loaded with vitamins and minerals. One-quarter cup of dry navy beans contains 22% of the daily recommended intake of folate, 10% of the daily recommended intake of iron, 7% of the daily recommended intake of magnesium, and 5% of the daily recommended intake of potassium. These vitamins and minerals play a crucial role in maintaining overall health and preventing chronic diseases. Folate, for example, is important for healthy fetal development and may reduce the risk of birth defects. So if you're looking for a nutrient-dense food to add to your diet, look no further than navy beans.

Great for Digestive Health

As we mentioned earlier, navy beans are a rich source of dietary fiber. And this fiber is important for maintaining healthy digestion and preventing constipation. It can also help reduce the risk of several digestive disorders, including diverticulosis, intestinal ulcers, and hemorrhoids. In addition to fiber, navy beans contain resistant starch, a type of carbohydrate that resists digestion in the small intestine. Resistant starch reaches the colon intact, where it acts as food for beneficial gut bacteria. So if you're looking to improve your digestive health, adding navy beans to your diet is a great place to start.

Lower Cholesterol Levels

Elevated cholesterol levels are a major risk factor for heart disease. And research has shown that navy beans may help lower LDL (bad) cholesterol levels, while increasing HDL (good) cholesterol levels. This is because navy beans are rich in soluble fiber, which binds to cholesterol in the bloodstream and helps remove it from the body. They also contain plant sterols, which have been shown to reduce cholesterol levels in numerous studies. So if you're looking to improve your cholesterol levels and reduce your risk of heart disease, try incorporating navy beans into your diet.

Ideal for Cardiovascular Health

In addition to lowering cholesterol levels, navy beans may have other benefits for cardiovascular health. Studies have shown that consuming navy beans may reduce the risk of heart disease, stroke, and other cardiovascular disorders. This is due in part to their high fiber, potassium, and magnesium content, all of which can help regulate blood pressure, improve circulation, and reduce inflammation in the body. So if you're looking to improve your overall cardiovascular health, make sure to add navy beans to your grocery list.

Beneficial for Weight Loss

Navy beans are a great option for anyone who's looking to lose weight or maintain a healthy weight. They're low in calories and high in fiber and protein, which can help keep you feeling full and satisfied for longer periods of time. They're also low on the glycemic index, which means they won't cause a rapid spike in blood sugar levels. This makes them a great option for anyone who's trying to regulate their blood sugar levels or prevent type 2 diabetes. So if you're looking for a healthy, weight-loss-friendly food, navy beans are a great option.

Versatile Ingredient

One of the great things about navy beans is that they're a very versatile ingredient. They can be used in a wide variety of dishes, including soups, stews, salads, and many others. They're also a great meat substitute in many recipes, which makes them a perfect option for vegetarians and vegans. And because they're so flavorful and nutritious, they can be used to add bulk and flavor to just about any dish. So if you're looking for a versatile ingredient that can be used in many different dishes, look no further than navy beans.

Easy to Prepare

Another great thing about navy beans is that they're very easy to prepare. Simply rinse them under cold water to remove any dirt or debris, and then soak them overnight in a large pot of cold water. The next day, rinse the beans again and add them to a pot of boiling water. Let them simmer for about an hour, or until they're tender and cooked through. Then, drain them and use them in your favorite recipes. So if you're looking for a healthy, easy-to-prepare ingredient, navy beans are a great option.