100 G Great Northern Beans (Mature Seeds, with Salt, Cooked, Boiled) contains 118 calories. Great Northern beans are an excellent source of plant-based protein, fiber, vitamins, and minerals. Including them in your diet can have numerous health benefits.

Great Northern beans are low in fat and high in complex carbohydrates. They are also rich in folate, iron, magnesium, and potassium. A 100-gram serving of boiled Great Northern beans provides around 9 grams of protein, 21 grams of carbohydrates, and 5 grams of fiber.

In this article, we'll explore the nutritional content of Great Northern beans, their health benefits, and practical tips on how to include them in your diet.

Calorie Content of Great Northern Beans

Great Northern beans are a low-calorie food, containing only 118 calories per 100-gram serving. This makes them an excellent food for weight management. Compared to other legumes, Great Northern beans have a relatively low-calorie density, which means you can eat a larger portion without consuming too many calories. This makes them an ideal food for those who want to lose weight or maintain a healthy weight. To maximize the benefits of Great Northern beans for weight management, it's important to prepare them without added fat or salt.

Protein Content of Great Northern Beans

Great Northern beans are an excellent source of plant-based protein. A 100-gram serving of boiled Great Northern beans provides around 9 grams of protein. This makes Great Northern beans a great choice for vegetarians and vegans who need to consume enough protein in their diet. Protein is essential for building and repairing tissues, as well as maintaining muscle mass. To increase the bioavailability of the protein in Great Northern beans, consider pairing them with grains or other plant-based protein sources.

Fat Content of Great Northern Beans

Great Northern beans are low in fat, with only 0.5 grams of fat per 100-gram serving. This makes them a great food for those looking to reduce their fat intake. The fat in Great Northern beans is mostly unsaturated and contains no cholesterol, making them a heart-healthy food. To keep the fat content of Great Northern beans low, avoid adding high-fat ingredients like bacon or cheese when preparing them.

Carbohydrate Content of Great Northern Beans

Great Northern beans are a good source of complex carbohydrates. A 100-gram serving of boiled Great Northern beans provides around 21 grams of carbohydrates, including 5 grams of fiber. Complex carbohydrates provide sustained energy and are more slowly digested than simple carbohydrates. This makes Great Northern beans a great food for athletes, as well as individuals looking to manage their blood sugar levels. To enhance the flavor of Great Northern beans while keeping their carbohydrate content low, consider adding spices like cumin or chili powder when preparing them.

Vitamin and Mineral Content of Great Northern Beans

Great Northern beans are a rich source of vitamins and minerals. A 100-gram serving of boiled Great Northern beans provides around 25% of the recommended daily intake of folate, 12% of iron, 16% of magnesium, and 8% of potassium. Folate is essential for cell growth and development, while iron is important for oxygen transport in the blood. Magnesium is necessary for bone health and muscle function, while potassium helps regulate blood pressure. To maximize the vitamin and mineral content of Great Northern beans, consider pairing them with other nutrient-dense foods like dark leafy greens or sweet potatoes.

Health Benefits of Great Northern Beans

Great Northern beans offer numerous health benefits. Their high fiber content can promote digestive health and help reduce the risk of colon cancer. Their low glycemic index can help improve blood sugar control and reduce the risk of type 2 diabetes. Great Northern beans can also lower the risk of heart disease due to their low fat content and high levels of potassium and magnesium. Their high protein content makes them a great choice for vegetarians and vegans who need to consume enough protein in their diet. To maximize the health benefits of Great Northern beans, aim to consume them regularly as part of a healthy, balanced diet.

Ways to Include Great Northern Beans in Your Diet

Great Northern beans are a versatile and tasty food that can be included in a variety of dishes. They can be added to salads, soups, stews, and casseroles for extra fiber and protein. They can also be mashed into dips or spreads, or added to pasta dishes. One popular way to enjoy Great Northern beans is to make a classic white bean chili. Simply sauté onions and garlic in a pot, add canned diced tomatoes, frozen corn, and spices like cumin and chili powder. Then add canned Great Northern beans and simmer until fully heated. Another great way to enjoy Great Northern beans is to make a Greek-style bean salad. Mix canned Great Northern beans with diced tomatoes, cucumbers, red onion, and feta cheese. Then dress with olive oil, lemon juice, and herbs like oregano and parsley.

Cooking Tips for Great Northern Beans

Great Northern beans should be soaked in water overnight before cooking to reduce cooking time and improve their texture. Discard the soaking water and rinse the beans thoroughly before cooking. To cook Great Northern beans, add them to a pot with fresh water and bring to a boil. Reduce the heat to low and simmer for 1-2 hours, or until the beans are tender. Adding a bay leaf or a piece of kombu seaweed can help enhance the flavor of the beans. To reduce the risk of digestive discomfort, it's important to cook Great Northern beans thoroughly and avoid eating them raw.

Storage Tips for Great Northern Beans

Dried Great Northern beans should be stored in an airtight container in a cool, dry place. They can be stored for up to 12 months. Cooked Great Northern beans should be stored in an airtight container in the refrigerator and can be kept for up to 4 days. They can also be frozen for longer storage. To prevent the growth of harmful bacteria, it's important to store Great Northern beans properly and avoid leaving them at room temperature for prolonged periods.

Frequently Asked Questions about Great Northern Beans

Q: Are Great Northern beans gluten-free? A: Yes, Great Northern beans are gluten-free and can be enjoyed by individuals with celiac disease or gluten intolerance. Q: Can Great Northern beans be eaten raw?