100 G Navy Beans (Mature Seeds, Without Salt, Cooked, Boiled) contains approximately 140 calories. Navy beans are small, oval-shaped, creamy white beans that got their name from being a staple food for the Navy during the 19th century. They are a popular ingredient in many cuisines and are known for their versatility and health-promoting properties.

Navy beans are packed with nutrition. They are high in protein, fiber, and several essential vitamins and minerals. A 100-gram serving of navy beans provides approximately 10 grams of protein, 8 grams of fiber, and 24% of the daily recommended intake of iron.

In this article, we'll explore the nutritional value and health benefits of navy beans, as well as some tips for incorporating them into your diet.

What are Navy Beans?

Navy beans, also known as haricot beans or Boston beans, are a type of legume that belong to the family Fabaceae. They are native to America and have been cultivated for thousands of years for their nutritional and medicinal properties. Navy beans are small, oval-shaped, creamy white beans that have a mild, nutty flavor and a creamy texture. They are a popular ingredient in many dishes, including stews, soups, salads, and dips. Navy beans are often used as a meat substitute in vegetarian and vegan diets because of their high protein content. They are also a good source of dietary fiber, which helps to promote digestion and prevent constipation.

Nutritional Value of Navy Beans

Navy beans are packed with nutrition. They are an excellent source of protein, fiber, and several essential vitamins and minerals. A 100-gram serving of navy beans provides approximately 10 grams of protein, 8 grams of fiber, and 24% of the daily recommended intake of iron. Navy beans are also a good source of several B vitamins, including thiamin, riboflavin, niacin, and folate. These vitamins help to support energy production, brain function, and cell growth and development. Navy beans also contain potassium, magnesium, and phosphorus, which are essential minerals that help to support heart health, bone health, and nerve function.

Health Benefits of Navy Beans

Navy beans have many health benefits. Here are some of the top benefits of adding navy beans to your diet:

Weight Management

Navy beans are a low-calorie, nutrient-dense food that can help to promote weight loss and weight management. They are high in protein and fiber, which can help to increase feelings of fullness and reduce hunger. In addition, navy beans have a low glycemic index, which means that they are digested slowly and do not cause a rapid spike in blood sugar levels. This can help to prevent overeating and cravings.

Lower Cholesterol Levels

Navy beans are high in soluble fiber, which has been shown to help lower cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream. Studies have shown that consuming 3-4 servings of navy beans per week can lead to significant reductions in LDL (bad) cholesterol levels.

Boosts Heart and Digestive Health

Navy beans are a good source of potassium, which is an essential mineral that helps to regulate blood pressure and support heart health. They are also high in fiber, which is important for digestive health. The soluble fiber in navy beans helps to promote the growth of healthy gut bacteria and prevent digestive disorders such as constipation, bloating, and diarrhea.

Contain Essential Vitamins and Minerals

Navy beans are packed with essential vitamins and minerals that are important for overall health and wellness. They are a good source of B vitamins, including thiamin, riboflavin, niacin, and folate, as well as minerals such as iron, potassium, and magnesium. These nutrients help to support energy production, brain function, cell growth and development, and immune function. Adding navy beans to your diet can help to ensure that you are meeting your daily nutrient needs.

Ideal for Diabetics

Navy beans are a low-glycemic-index food, which means that they are digested slowly and do not cause a rapid spike in blood sugar levels. They are also high in fiber, which can help to regulate blood sugar levels and prevent insulin resistance. For these reasons, navy beans are an ideal food option for people with diabetes or those who are at risk of developing diabetes.

Versatile Food Option

Navy beans are a versatile food that can be used in a variety of dishes. They are a popular ingredient in stews, soups, salads, and dips. They can also be mashed and used as a spread on sandwiches or as a filling in tacos and burritos. Navy beans have a mild, nutty flavor and a creamy texture that makes them a great addition to many recipes.

Simple and Easy to Prepare

Navy beans are incredibly easy to prepare. They can be cooked on the stovetop, in a slow cooker, or in a pressure cooker. Before cooking, navy beans should be soaked overnight to help reduce cooking time and improve digestibility. Once cooked, navy beans can be stored in the refrigerator for up to 5 days or frozen for later use. They are a convenient and budget-friendly food option that can be used in many different ways.

Conclusion

Navy beans are a nutritious and versatile food that can provide numerous health benefits. They are high in protein, fiber, and several essential vitamins and minerals, and can help to promote weight loss, lower cholesterol levels, support heart and digestive health, and more. Incorporating navy beans into your diet is easy and can be done in many different ways. Whether you use them in soups, stews, salads, or dips, you can be sure that you are getting a nutritious and satisfying meal.