Navy beans are small, oval-shaped beans that are popular for their mild flavor and versatility in various recipes. One cup of raw navy beans, weighing 208.0 grams, contains approximately 701 calories.

Aside from being a delicious addition to your meals, navy beans are also packed with essential nutrients. They are a good source of fiber, protein, iron, magnesium, zinc, and folate, among others.

If you're looking to incorporate more nutrient-dense foods into your diet, navy beans are definitely worth considering. In this article, we'll take a closer look at the nutritional value of navy beans, their health benefits, and how to cook and store them properly.

What are navy beans?

Navy beans, also known as haricot beans or pea beans, are small, oval-shaped beans that are native to North America. They are a member of the legume family and are commonly used in various cuisines around the world. Navy beans are typically pale white in color and have a mild, nutty flavor. They are often used in soups, stews, salads, and chili, and can also be mashed or refried into dips and spreads. Due to their high nutritional content, navy beans are a great addition to any diet, especially for vegetarians and vegans who may need to increase their intake of protein and iron.

Calories in raw navy beans

As previously mentioned, one cup of raw navy beans, weighing 208.0 grams, contains approximately 701 calories. However, it's important to note that the calorie content may differ depending on the cooking method and any other ingredients that are added. If you're counting calories or watching your weight, it's best to portion out your navy beans carefully and avoid adding too many high-calorie toppings or sauces.

Nutritional value of navy beans

In addition to their high calorie content, navy beans are also incredibly nutritious. One cup of navy beans contains the following nutrients: - Fiber: 19.1 grams - Protein: 15.0 grams

Health benefits of navy beans

Navy beans offer a variety of health benefits due to their high nutritional content. Some of the key benefits include: - Lowering cholesterol levels - Regulating blood sugar levels

How to cook navy beans

To cook navy beans, start by soaking them in water overnight. This will help to soften the beans and reduce cooking time. After soaking, drain and rinse the beans and transfer them to a pot with fresh water. Bring the water to a boil, then reduce the heat and simmer for 60-90 minutes, or until the beans are tender. You can add various seasonings and spices to the pot to enhance the flavor of the beans. Navy beans can also be cooked in a slow cooker or pressure cooker.

Navy beans for weight loss

Navy beans are a great food option for weight loss due to their high fiber and protein content. These nutrients help to keep you feeling full for longer periods of time, which can prevent overeating and snacking on unhealthy foods. Additionally, navy beans are low in fat and contain fewer calories compared to other protein sources such as meat and dairy products. Incorporating navy beans into your meals can help you maintain a balanced and healthy diet without sacrificing taste or satisfaction.

Navy beans for diabetics

Navy beans are a great food option for individuals with diabetes due to their low glycemic index (GI). The glycemic index is a measure of how quickly a food raises blood sugar levels. Foods with a low GI can help to regulate blood sugar levels and reduce the risk of complications related to diabetes. Incorporating navy beans into your meals can also help to improve insulin sensitivity, which is a key factor in managing diabetes.

Possible side effects of navy beans

While navy beans are generally considered safe to eat, consuming too much of them may cause certain digestive issues such as gas, bloating, and constipation. This is due to their high fiber content. To minimize these side effects, it's recommended to gradually increase your intake of navy beans and drink plenty of water throughout the day.

How to store navy beans

To store navy beans, place them in an airtight container or sealable bag and keep them in a cool, dry place. If stored properly, navy beans can last for up to 1 year. Avoid storing navy beans in areas with high humidity or moisture, as this may lead to spoilage or pests. Discard any beans that have a musty smell or mold.

Recipes using navy beans

There are countless recipes that feature navy beans as a key ingredient. Some popular options include: - Navy bean soup - Navy bean salad