One cup (182.0 g) of cooked Navy Beans contains approximately 255 calories. Navy Beans are a popular ingredient in many dishes, from soups to salads, and even as a standalone side. They are packed with nutrients that provide numerous health benefits. In this article, we'll take a closer look at the benefits of eating Navy Beans.
Navy Beans are a good source of dietary fiber, providing between 10-16 grams per cup. This makes them an excellent food for supporting digestive health. They are also packed with protein, offering approximately 15 grams per cup, making them an ideal choice for vegetarians and vegans. Additionally, Navy Beans are low in calories, making them a great choice for those watching their weight.
Navy Beans also contain essential vitamins and minerals, including iron, calcium, magnesium, and potassium, which all play a vital role in maintaining good health. They can even help regulate blood sugar levels, which is beneficial for those with diabetes.
Navy Beans are High in Fiber
As previously mentioned, Navy Beans are high in fiber, providing between 10-16 grams per cup. This makes them an excellent food for supporting digestive health. Fiber is an essential nutrient that helps keep the digestive system running smoothly. It adds bulk to stool and helps prevent constipation. Additionally, fiber can help regulate blood sugar levels and lower cholesterol levels.
Navy Beans Support Digestive Health
Navy Beans are a great source of soluble and insoluble fiber, which can help prevent digestive problems such as constipation, bloating, and gas. The fiber in Navy Beans can also help maintain a healthy gut microbiome, which is essential for overall digestive health. Additionally, research suggests that a diet high in fiber can reduce the risk of developing certain types of cancer, including colon cancer.
Navy Beans are Packed with Protein
Navy Beans are an excellent source of plant-based protein, containing approximately 15 grams per cup. This makes them an ideal choice for vegetarians and vegans who may struggle to get enough protein in their diets. Protein is essential for building and repairing tissues in the body, as well as for maintaining a healthy immune system. Additionally, protein can help regulate blood sugar levels and reduce cravings for unhealthy foods.
Navy Beans are a heart-healthy food. They are low in cholesterol and saturated fat, making them an excellent choice for those looking to reduce their risk of heart disease. Additionally, the fiber in Navy Beans can help reduce cholesterol levels, which is also beneficial for heart health. Research has also shown that diets that include beans, such as Navy Beans, are associated with reduced risk of heart disease.
Navy Beans are a Low-Calorie Food
Navy Beans are low in calories, making them an excellent food choice for those looking to lose weight or maintain a healthy weight. One cup of cooked Navy Beans contains approximately 255 calories, making them a filling and nutritious food option that won't break the calorie bank. Additionally, the high fiber and protein content of Navy Beans can help keep you feeling full and satisfied for longer periods, reducing the likelihood of overeating.
Navy Beans Contain Essential Vitamins and Minerals
Navy Beans are packed with essential vitamins and minerals, including iron, calcium, magnesium, and potassium. These nutrients are essential for maintaining good health. Iron is necessary for the formation of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Calcium is essential for strong bones and teeth, while magnesium is necessary for healthy muscle and nerve function. Potassium is essential for maintaining healthy blood pressure and preventing heart disease.
Navy Beans Help Regulate Blood Sugar
Navy Beans can help regulate blood sugar levels, which is beneficial for those with diabetes. The high fiber and protein content of Navy Beans can slow down the absorption of glucose in the blood, preventing spikes in blood sugar levels. Additionally, research has shown that diets high in fiber are associated with a reduced risk of developing type 2 diabetes.
Navy Beans are a Great Source of Plant-Based Iron
Navy Beans are an excellent source of plant-based iron, which is essential for the formation of hemoglobin in red blood cells. Iron is necessary for oxygen transport throughout the body and preventing anemia. Plant-based sources of iron, like Navy Beans, are an excellent option for vegetarians and vegans who may not get enough iron from meat sources. Additionally, the vitamin C in Navy Beans can enhance the absorption of plant-based iron.
Navy Beans are Versatile in Cooking
Navy Beans are a versatile ingredient that can be used in a variety of dishes. They can be added to soups, stews, and chili or used as a base for dips and spreads. They are also an excellent addition to salads, providing a filling and nutritious ingredient that pairs well with a variety of flavors. Additionally, they can be seasoned and roasted for a crunchy and protein-packed snack option.
Navy Beans Keep You Feeling Full and Satisfied
The high fiber and protein content of Navy Beans can help keep you feeling full and satisfied for longer periods. This can reduce the likelihood of overeating and snacking on unhealthy foods, making Navy Beans an excellent addition to any healthy diet. Additionally, the combination of fiber and protein can help regulate blood sugar levels, preventing blood sugar spikes and crashes.
5 FAQ about Cooked Navy Beans
1. What are navy beans?
Navy beans are a type of small white bean that is commonly used in soups, stews, and casseroles. They are also known as haricot beans or Boston beans.
2. How are navy beans cooked?
Navy beans are typically cooked in boiling water for about 1-2 hours until they are tender. They can also be cooked in a pressure cooker or slow cooker for convenience.
3. What are the nutritional benefits of navy beans?
Navy beans are a good source of protein, fiber, iron, and potassium. They are also low in fat and calories, making them a healthy addition to any diet.
4. How can navy beans be used in recipes?
Navy beans are versatile and can be used in a variety of recipes such as soups, stews, casseroles, and salads. They can also be mashed or pureed and used as a meat substitute in vegetarian recipes.
5. Are there any precautions I should take when consuming navy beans?
Navy beans contain a natural toxin called lectin, which can cause digestive issues if they are not cooked properly. It is important to thoroughly cook navy beans before consuming them to ensure they are safe to eat.