Looking for a healthy and delicious addition to your meals? Look no further than 100g of navy beans (mature seeds, with salt, cooked, boiled)— with only 140 calories, these beans are packed with nutrients and health benefits.
Navy beans are an excellent source of fiber and protein, with over 9 grams of fiber and 8 grams of protein per 100g serving. They're also low in fat and sodium, with no cholesterol or saturated fats. Additionally, navy beans are rich in essential minerals like iron, magnesium, and potassium.
In this article, we'll explore the unique health benefits of navy beans, and share ideas for incorporating them into your meals!
Rich in Fiber
A single serving of navy beans provides almost 35% of your recommended daily intake of fiber, making them an excellent addition to a balanced diet! Fiber helps to regulate digestion and keep your gut healthy. It can also help to lower cholesterol levels and reduce the risk of heart disease. Incorporate navy beans into your meals by adding them to soups, stews, or casseroles.
Source of Protein
Navy beans are a great source of plant-based protein, with 8 grams per 100g serving. Protein is essential for building and repairing muscles, and it also helps to keep you feeling full and satisfied after meals. Use navy beans as a meatless alternative in burgers, tacos or salads!
Good for Heart Health
Navy beans are a heart-healthy food, as they're low in fat, high in fiber, and contain compounds that may help to lower cholesterol levels. Studies have also shown that diets rich in legumes like navy beans are associated with a lower risk of heart disease. Add navy beans to your diet by using them in dips like hummus or in side dishes like bean salads.
Navy beans are a rich source of fiber, which plays a vital role in digestive health. By promoting regular bowel movements and preventing constipation, fiber helps to keep your digestive system healthy. Try adding navy beans to your diet by making a bean and vegetable chili or mixing them with brown rice and roasted vegetables.
Suitable for Vegan and Vegetarian Diets
As a high-protein, plant-based food, navy beans are an excellent addition to vegan and vegetarian diets. In addition to their protein content, they also provide essential vitamins and minerals that can be difficult to obtain from other plant-based sources. Incorporate navy beans into your meals by making bean burgers, adding them to veggie stir-fries, or making a navy bean and vegetable tagine.
May Aid in Weight Loss
Navy beans are a great food for weight loss, as they're low in calories but high in fiber and protein, which help you stay full and satisfied. Studies have shown that diets rich in legumes like navy beans are associated with lower body weight and reduced risk of obesity. Try making a navy bean and vegetable soup or adding navy beans to a green salad for a filling, low-calorie meal.
High in Essential Minerals
Navy beans are a rich source of essential minerals like iron, magnesium, and potassium. Iron is essential for maintaining healthy blood cells, while magnesium is important for nerve and muscle function. Potassium helps to regulate blood pressure and support heart health. Use navy beans in dishes like homemade chili or roasted vegetable and bean bowls to boost your mineral intake.
May Help Regulate Blood Sugar
Navy beans are a low-glycemic index food, which means they're digested slowly and help to regulate blood sugar levels. This makes them an excellent option for people with diabetes, as they can help to prevent spikes in blood sugar. Incorporate navy beans into your diet by making homemade bean dips or adding them to veggie burgers for an extra filling meal.
Versatile Ingredient
Navy beans are a versatile ingredient that can be used in a variety of different dishes. From soups and stews to salads and dips, navy beans add a delicious, nutty flavor and a creamy texture that enhances any recipe. Try adding navy beans to your favorite chili recipe, or using them in place of chickpeas to make a navy bean hummus dip.
Easy to Prepare
Navy beans are incredibly easy to prepare, making them a convenient addition to any meal. Simply rinse the beans and then add them to a pot of boiling water. Cook for 20-30 minutes until tender, then drain and serve. Use cooked navy beans in recipes like bean and vegetable soups, or mix them with quinoa and roasted vegetables for a healthy, filling meal.
Navy beans are a great option for anyone looking to improve their health and incorporate more plant-based foods into their diet.
5 FAQ about Navy Beans
1. What are navy beans?
Navy beans, also known as haricot or white beans, are a type of legume. They are small, oval-shaped and have a thin, white skin. Navy beans are a staple food in many cuisines around the world and are commonly used in soups, stews, salads and baked dishes.
2. What is the nutritional value of navy beans?
Navy beans are a good source of fiber, protein, iron and other essential minerals. A 100-gram serving of cooked navy beans provides around 9 grams of fiber, 8 grams of protein and 142 calories. They are also low in fat and contain no cholesterol.
3. How do you cook navy beans?
Navy beans can be cooked using a variety of methods, including boiling, pressure cooking, slow cooking and baking. Before cooking, it is recommended to soak the beans overnight in water to help reduce cooking time and make them easier to digest.
4. What are the health benefits of navy beans?
Navy beans have several health benefits, such as lowering cholesterol levels, regulating blood sugar, improving digestion and aiding in weight loss. They are also a good source of antioxidants that can help boost the immune system and prevent chronic diseases.
5. Can navy beans be included in a vegetarian or vegan diet?
Yes, navy beans are a great source of plant-based protein and can be included in vegetarian and vegan diets. They can be used in a variety of dishes as a meat substitute and are also a good source of iron, which is important for vegetarians and vegans who may not get enough iron from other sources.