Navy beans, also known as pea beans, are a popular legume praised for their nutritious value. One cup of boiled navy beans with no added salt contains 254 calories.
Apart from being an excellent source of protein, navy beans are rich in essential vitamins and minerals. The fiber content of navy beans makes them a great choice for those looking to maintain healthy digestion.
In this article, we'll explore how to incorporate navy beans into your diet, their potential side effects, and some nutritional comparisons with other beans.
Calories in 1 Cup Navy Bean
As mentioned earlier, one cup of boiled navy beans with no added salt contains 254 calories. The calorie count may vary depending on the cooking method and added ingredients.
Protein Content in 1 Cup Navy Bean
One cup of boiled navy beans contains a whopping 15 grams of protein, making it an excellent plant-based source of this essential macro-nutrient. Navy beans have a complete amino acid profile, making them a valuable addition to any diet.
Carbohydrates in 1 Cup Navy Bean
Navy beans contain 47 grams of carbohydrates in one cup. The majority of these carbohydrates come in the form of complex carbs, providing sustained energy throughout the day.
Fiber in 1 Cup Navy Bean
One cup of boiled navy beans contains 19 grams of fiber, which is 76% of the daily recommended intake. Fiber is essential for maintaining healthy digestion and regulating blood sugar levels.
Fat Content in 1 Cup Navy Bean
Navy beans are a low-fat food, containing only 1 gram of fat per cup. This makes them an ideal food for those watching their fat intake.
Vitamins and Minerals in 1 Cup Navy Bean
Navy beans are a rich source of several essential vitamins and minerals, including iron, potassium, magnesium, and folate. One cup of boiled navy beans contains 24% of the daily recommended intake of iron, which is crucial for maintaining healthy blood cells.
Health Benefits of Navy Beans
Apart from being a great source of nutrition, navy beans offer several health benefits. Regular consumption of navy beans is linked to a reduced risk of heart disease, type 2 diabetes, and certain types of cancer. Navy beans have a low glycemic index, making them a great food for those looking to maintain stable blood sugar levels. The high fiber content of navy beans helps to slow down the absorption of carbohydrates, preventing blood sugar spikes. Additionally, navy beans contain compounds that act as antioxidants, reducing inflammation and protecting against oxidative damage to cells.
Ways to Incorporate Navy Beans into Your Diet
There are several ways to incorporate navy beans into your diet. They can be added to soups, stews, and chili for added nutrition and flavor. They can also be mashed and used as a healthier alternative to meat in burgers, meatballs, and meatloaf. Navy beans can be used to make dips and spreads such as hummus and bean dip. They can also be added to salads for an extra protein and fiber boost. Finally, navy beans can be used to make healthy desserts such as brownies and fudgy cookies. The possibilities are endless!
Possible Side Effects of Consuming Navy Beans
While navy beans are a nutritious food, there are some possible side effects to be aware of. Some people may experience gastrointestinal discomfort such as bloating, gas, and diarrhea when consuming navy beans for the first time. This can be due to the high fiber content and oligosaccharides found in navy beans. To reduce the risk of experiencing these side effects, it is advisable to start with small quantities of navy beans and increase gradually over time. It's also important to soak the beans overnight before cooking to reduce their oligosaccharide content.
Nutritional Comparison with Other Beans
Navy beans are just one variety of bean available in the market. Other popular beans include black beans, kidney beans, pinto beans, and chickpeas. Here's how navy beans compare nutritionally to other beans (values are per cup of boiled beans):
Incorporating navy beans into your diet is a simple and effective way to boost your overall health and well-being.
Frequently Asked Questions About Boiled Navy Beans
1. What are navy beans?
Navy beans, also known as haricot beans, are small, white, oval-shaped beans that are commonly used in soups, stews, and casseroles. They are a good source of protein, fiber, and various vitamins and minerals.
2. How are navy beans usually prepared?
Navy beans can be prepared in a variety of ways, including boiling, baking, and slow-cooking. Boiled navy beans are a popular option as they can be quickly cooked and added to soups, salads, or other dishes.
3. What are the nutritional benefits of boiled navy beans?
A cup of boiled navy beans contains approximately 15 grams of protein and 13 grams of fiber, making it a great addition to a balanced diet. Navy beans are also a good source of iron, folate, and other important vitamins and minerals.
4. Can boiled navy beans be frozen?
Yes, boiled navy beans can be stored in the freezer for up to six months. To freeze, simply place the beans in an airtight container or freezer bag.
5. Are there any health concerns associated with consuming boiled navy beans?
Navy beans are generally safe for consumption, but some people may experience digestive issues such as bloating or gas. It's important to soak the beans overnight before boiling to help reduce the risk of these discomforts.