A cup of canned navy beans contains approximately 296 calories, making it a nutritious addition to any diet. Navy beans, also known as haricot beans, are a type of legume that are great for savory dishes. In this article, we'll delve deeper into the nutritional value and health benefits of these small beans, as well as provide some tips on how to cook and store them.
Navy beans are a rich source of carbohydrates and fiber, with 1 cup of canned navy beans containing 47.6 grams of carbohydrates and 19.1 grams of fiber. These beans are also low in fat, with only 1.3 grams of fat per cup. Additionally, navy beans are loaded with protein, making them an excellent choice for those following a plant-based diet.
Incorporating navy beans into your diet can result in various health benefits, from improved digestion to increased energy levels. Let's take a closer look at the nutritional and health benefits of navy beans.
Caloric Value
As stated earlier, 1 cup of canned navy beans contains approximately 296 calories. While this may seem like a lot on first glance, keep in mind that navy beans are a great source of nutrition and can be used as a base for many delicious, healthy dishes. When compared to other commonly used legumes, navy beans are lower in calories, making them an ideal choice for individuals looking to lose weight or maintain a healthy weight. Overall, while it's important to keep track of your daily calorie intake, incorporating canned navy beans into your meals is a smart move for your health.
Carbohydrates Content
Navy beans are a high source of carbohydrates, with 1 cup of canned navy beans containing 47.6 grams of carbohydrates. While this may seem like a lot, it's important to remember that carbohydrates are an essential fuel for our bodies, providing energy to our cells and tissues. Eating carbohydrates with a low glycemic index, such as navy beans, can help regulate blood glucose levels and prevent type 2 diabetes. Additionally, the high fiber content in navy beans can promote feelings of fullness and prevent overeating. If you're looking to incorporate more carbohydrates into your diet, canned navy beans are an excellent choice.
Fat Content
Navy beans have a low fat content, with only 1.3 grams of fat per cup. This makes them an excellent choice for individuals looking to reduce their fat intake or maintain a healthy weight. Moreover, the majority of the fat in navy beans is unsaturated fat, which is considered a 'healthy' fat and can help reduce cholesterol levels and lower the risk of heart disease. If you're looking for a low-fat protein source, canned navy beans should definitely be on your list.
Protein Content
For individuals following a plant-based diet, or anyone looking to reduce their meat intake, navy beans are an excellent source of protein. 1 cup of canned navy beans contains 15.0 grams of protein, making them a protein-rich alternative to meat. High protein intake can help with muscle growth and repair, as well as promote feelings of fullness and prevent overeating. Additionally, protein is essential for the formation of enzymes, hormones, and other important molecules in our bodies. If you're looking for a plant-based protein source, canned navy beans are an excellent choice.
Fiber Content
As mentioned earlier, navy beans are an excellent source of fiber, with 1 cup of canned navy beans containing 19.1 grams of fiber. This fiber can help promote feelings of fullness, aid in digestion, and prevent constipation. Additionally, a high-fiber diet has been linked to a reduced risk of heart disease, obesity, and certain types of cancer. By incorporating canned navy beans into your diet, you can easily increase your daily fiber intake and enjoy the associated health benefits. If you're looking to boost your fiber intake, canned navy beans are one of the best choices out there.
Mineral Content
Navy beans are a great source of several important minerals, including iron, magnesium, potassium, and zinc. These minerals are essential for many bodily processes, from nerve and muscle function to immune system health. Iron, for example, is necessary for the production of red blood cells, while magnesium is important for bone health and muscle function. Potassium helps regulate blood pressure, and zinc is essential for wound healing and a healthy immune system. By incorporating canned navy beans into your diet, you can easily boost your mineral intake and enjoy the associated health benefits.
Vitamin Content
Navy beans are also a great source of several important vitamins, including thiamin, riboflavin, vitamin B6, and folate. These vitamins are essential for many bodily processes, from energy production to cell growth and repair. Thiamin, for example, helps the body convert food into energy, while folate is necessary for proper brain function and the production of DNA and RNA. Additionally, consuming foods rich in riboflavin and vitamin B6 has been linked to a reduced risk of heart disease. By incorporating canned navy beans into your diet, you can easily boost your vitamin intake and enjoy the associated health benefits.
Health Benefits
Incorporating canned navy beans into your diet can result in various health benefits, from improved digestion to increased energy levels. The high fiber content in navy beans can help prevent constipation and promote overall gut health, while the low glycemic index can help regulate blood glucose levels and prevent type 2 diabetes. Additionally, the protein, iron, and fiber content in navy beans can help increase energy levels and prevent fatigue. Furthermore, the high mineral and vitamin content in navy beans can contribute to overall health and wellness, from bone health to immune system function. Overall, adding canned navy beans to your meals can be a simple yet powerful way to improve your health and well-being.
Ways to Cook Navy Beans
Canned navy beans are incredibly versatile and can be used in a variety of dishes. Here are a few simple ideas to get you started: - Add canned navy beans to soups and stews for a protein and fiber boost. - Make a simple navy bean hummus by blending navy beans, tahini, lemon juice, and garlic in a food processor.
Buying and Storing Tips
When buying canned navy beans, look for cans that are free from dents or bulges, which can indicate potential bacterial contamination. Additionally, check the expiration date to ensure freshness. To store canned navy beans, keep them in a cool, dry place such as a pantry or cupboard. Once opened, transfer any unused beans to an airtight container and refrigerate for up to 4 days. By following these simple tips, you can ensure that your canned navy beans are fresh and safe to eat.
5 Frequently Asked Questions About Canned Navy Beans
1. What are navy beans?
Navy beans, also known as haricot beans, are small, oval-shaped beans that are usually white or beige in color. They are particularly popular in the United States, where they are commonly used in soups, stews, and casseroles.
2. Are canned navy beans healthy?
Yes, canned navy beans are a healthy choice. They are a great source of protein and fiber, and they are low in fat and sodium. Plus, they are a good source of several important vitamins and minerals, including folate, iron, and magnesium.
3. How should I store canned navy beans?
Canned navy beans should be stored in a cool, dry place, at room temperature. Once opened, any leftover beans should be transferred to a covered container and refrigerated. They should be used within 3-4 days.
4. How can I prepare canned navy beans?
Canned navy beans can be used in a variety of recipes. They are particularly good in soups, stews, and chili. They can also be mashed or pureed to make dips or spreads. Simply rinse and drain the beans before using them in your recipe.
5. How many calories are in a cup of canned navy beans?
A cup of canned navy beans contains around 296 calories. However, the exact calorie count may vary depending on the brand of beans and whether or not they are packed in water or in a sauce.