What are the nutritional benefits of navy beans?
Navy Bean Nutrition Facts & Health Benefits
- 2. Navy beans are loaded with dietary fiber. Navy beans are low in fat and a rich source of dietary fiber. ...
- 3. Navy beans are an excellent source of iron. ...
- 4. Navy beans help regulate metabolism. ...
- 6. Navy beans are an excellent source of vegan protein. ...
- 7. Navy beans are good for our skin.
What is the nutritional value of navy beans?
These large white haricot beans are generally considered the prize of the bean family in France. 100 grams of navy beans carry 354 calories, and 22.33 g or 40% of recommended daily allowance of protein. Unlike soybeans, haricots contain only small amounts of isoflavones antioxidants.
What are the benefits of navy beans?
What Are The Benefits Of Navy Beans?
- Cut Heart Disease Risk. Studies show the intake of navy beans can elevate the levels of good HDL cholesterol ( 1 ). ...
- Navy Beans Boost Energy. The folate in the beans can be a good source of energy ( 2 ). ...
- Improve Memory. ...
- Aid Diabetes Treatment. ...
- Navy Beans Can Aid Weight Loss. ...
- Helps In Bodybuilding. ...
- Can Improve Skin Health. ...
What is the healthiest of all beans?
What Is the Healthiest Bean to Eat?
- Lentils. It's impossible to rank one bean over another nutrition-wise: They all carry numerous nutritional accolades.
- Black Beans. Also referred to as black turtle beans, black beans have a soft texture, making them a perfect substitute for meat in dishes.
- Soybeans. Soybeans have many uses as well. ...
- Kidney Beans. ...
What is the healthiest type of bean?
9 Healthy Beans and Legumes You Should TryChickpeas.Lentils.Peas.Kidney beans.Black beans.Soybeans.Pinto beans.Navy beans.More items...
Are navy beans inflammatory?
Navy beans are anti-inflammatory as they contain a flavonoid called apigenin. As per research, apigenin is also an antioxidant. In addition, it has anti-inflammatory, anti-amyloidogenic, neuroprotective, and cognition-enhancing properties.
What does navy beans do to your body?
Navy beans are an excellent source of dietary fiber and a very good source of both folate and manganese. They are also a good source of many minerals including copper, phosphorus, magnesium and iron. In addition, navy beans are a good source of protein and vitamin B1.
Are cooked navy beans healthy?
Navy beans are a rich source of many important micronutrients, including folate, iron, zinc, magnesium, and calcium. One serving of navy beans also supplies approximately 16% of the recommended daily allowance (RDA) for potassium,7 a mineral required for proper body function.
Which beans are least inflammatory?
Buy organic black beans, Navy beans, kidney beans, garbanzo beans, or red, green, or black lentils. Choose your favorite legume, soak overnight, and toss out that liquid before adding fresh water, and then cook it. You can also eat green peas for their anti-inflammatory benefits.
Which beans do not cause inflammation?
Beans & Legumes These foods combat inflammation because they're loaded with antioxidant and anti-inflammatory compounds, fiber, and protein. Add at least 2 servings of black beans, chickpeas, lentils, pinto beans, red beans, or black-eyed peas to your diet per week.
Do beans increase inflammation?
Whole grains, beans and lentils for fiber and nutrients. Although many anti-inflammatory diets claim that whole grains and pulses — beans, peas and lentils — increase inflammation, research shows otherwise. Pulses are high in fiber and magnesium, and magnesium has been shown to help reduce inflammation.
Are navy beans high in histamine?
Navy Bean is a histamine liberator. In other words, it triggers the release of the body's existing histamine.
What Are Navy Beans?
Navy beans are a type of white bean in the Fabaceae family of legumes. They are native to the Americas and got their American name from the sailors who used them as a staple food in the 19th century.
Navy Beans Nutrition Facts
Navy beans are rich in antioxidants and micronutrients. They are also a great source of plant-based protein and fiber.
Recipes
Navy beans are available dry and canned. If you are cooking them yourself, they need to be soaked in cold water for about three to five hours first. Then they can be simmered for one hour or cooked in a pressure cooker for about 20 minutes.
Risks and Side Effects
It’s not safe to consume raw navy beans. This may cause phytohemagglutinin poisoning that causes the clumping of red blood cells.
May Improve Memory and Cognition
Folate is a key nutrient for many different reasons within the body, including the prevention of neural tube defects and anemia, but it also affects the nervous system in a meaningful way.
May Have Anticancer Potential
The latest research shows that consuming navy beans can lower the risk of colorectal cancer. Moreover, a study published in the Current Nutrition and Food Science journal revealed that the dietary fiber in navy bean powder has the potential to prevent colorectal cancer. [5] [6]
May Improve Heart Health
Magnesium and folate team up in navy beans to keep the heart strong and protected.
May Aid With Diabetes Prevention
Possibly high-fiber foods have long been praised for their impact on diabetes, due to its potential ability to stabilize blood sugar levels and improve the absorption of nutrients from the gut.
May Lead to Improved Digestion
As mentioned, navy beans are extremely high in fiber, which is a key component to good gastrointestinal health. Fiber is able to bulk up the stool and prevent symptoms of constipation and diarrhea. Furthermore, fiber makes bowel movements more normalized by stimulating peristaltic motion.
May Have Antioxidant Properties
Manganese isn’t a mineral you often hear about, but it is a key cofactor in many antioxidant enzymes that can prevent the spread and impact of free radicals. This can help to lower your risk of chronic illness.
May Aid in Growth and Repair
One of the most notable and important aspects of navy beans is their high content of protein. Proteins are the building blocks of all life, and we need a steady stream for the growth of new cells, tissues, muscles, bones, blood vessels, and every other part of our body.
1. Navy beans can help keep your brain stay sharp
Folate plays a critical role in the regulation of specific amino acids that the nervous system requires. Studies have shown that a deficient amount of dietary folate can increase the homocysteine levels, which can be a dangerous precursor to neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease.
2. Navy beans can help keep your heart healthy
Elevated levels of homocysteine are a risk factor for heart attack, stroke, or peripheral vascular disease and are found in between approximately 30 percent of patients with heart disease. Folate lowers the levels of homocysteine in the blood, decreasing these risk factors. Navy beans are also rich in magnesium.
3. Navy beans can assist in antioxidant defense
One cup of navy beans contains 48 percent of the mineral manganese, which is an essential cofactor in some enzymes essential in antioxidant defenses.
4. Navy beans can help you maintain a healthy blood pressure
Navy beans have a very high content of potassium and a low content of sodium. One cup of navy beans contains an amazing 708 milligrams of potassium, compared to 0 milligrams of sodium. This helps the blood vessels relax and maintains proper blood pressure.
5. Navy beans can help promote regularity
Navy beans are an excellent source of fiber. A one-cup serving of navy beans contains 19 grams of dietary fiber. The daily recommended dietary fiber intake for men and women are 38 grams and 25 grams, respectively. Dietary fiber can help prevent constipation, making one’s bowel movement easier to cope.
6. Navy beans are an excellent source of protein
One cup of navy beans contains 15 grams of protein, making it a great protein source for vegetarians. Navy beans contain all the essential amino acids that are needed by our body for good muscle-building.
7. Navy beans may help not spike blood sugar levels
The sugar in navy beans is slowly absorbed into the bloodstream, which prevents sugar crashes, sugar cravings, and mood swings. From a scale of 0 to 250, navy beans have a rating of 15 on the glycemic index scale.
Antioxidants
Navy beans are rich in antioxidants, which basically means that they help to keep your body safe from a number of different health complications by boosting your immune system. We say it often on this site because it’s true– the higher your immune system, the less likely you are to come down with a cold or another illness.
Copper
One mineral that navy beans are rich in is copper. Just one serving of navy beans has almost half of an adult’s daily recommended value of copper. Copper is important to the body because it helps to keep the metabolism running smoothly. When the metabolism is slowed, it can lead to weight gain. Eating enough beans may prevent that.
Energy Boost
Navy beans, and most other legumes, are primarily made of carbohydrates. The carbohydrates in these beans are called “complex carbohydrates;” this means that the energy in them lasts longer than say, the energy you would get by eating a candy bar with the same amount of non-complex carbohydrates.
Feel Fuller Longer
Another thing the complex carbohydrates do is help people to feel fuller and longer. This is also due to the high amounts of fiber in the beans, which will be discussed in more detail later. When you eat navy beans, you can feel fuller for a longer amount of time.
Fiber
The fiber content in navy beans is outstanding! One serving of navy beans has 68% of an adult’s daily recommended value of fiber. Fiber is most famous for being kind to the digestive system. Like copper, it helps with the metabolism, as well. Eating enough fiber can help to prevent both constipation and diarrhea.
Folate
Navy beans also contain a high amount of folate– 64% of an adult’s recommended daily value. Folate is a vitamin, also known as vitamin B9. This wonderful vitamin does so many great things for the body that it should have an article of its own! Folate is most known for protecting infants still in the womb.
Improve Heart Health
Speaking of heart health, it’s in part because of the folate that heart health is improved when you eat navy beans. The fiber, and several of the minerals, in the beans also contribute to the improvement in heart health. With improved heart heart, people are at a lower risk for a heart attack and stroke.
Navy Bean Nutrition Facts & Health Benefits
Instead of providing an instant rush of energy like refined carbs, such as sugar, navy beans release their energy more slowly into the bloodstream while stabilizing blood sugar levels. In other words, navy beans keep us more even-keeled throughout the day.
How to Add Navy Beans to Your Diet
Remember beans and wieners as a kid? Those starchy sidekicks to your franks were navy beans. Heinz started canning navy beans with molasses and tomato sauce in the late 1800s, making baked beans a staple of the North American diet.
Benefits of canned beans
People don’t often recognize dried or canned beans for their potential role in preventing and managing chronic disease ( 2, 3 ).
Potential downsides of canned beans
Canned beans have an impressive nutrient profile and are generally safe.
How to use canned beans
When buying canned beans, check the can for dents or bulges and choose cans without any defects.
The bottom line
Canned beans are a versatile processed food and offer a nutritional profile similar to that of dried beans.
