Navy Beans: A Nutritional Powerhouse
Navy beans are a rich source of essential nutrients, making them a valuable addition to a balanced diet. One cup of cooked navy beans provides:
- Calories: 255
- Protein: 15 grams
- Fat: 1.1 grams
- Carbs: 47 grams
- Fiber: 19 grams
- Sugar: 0.7 grams
The high protein content of navy beans makes them an excellent choice for vegetarians and vegans seeking plant-based sources of protein. The dietary fiber in these beans promotes satiety, helping you feel fuller for longer and reducing your overall calorie intake.
Culinary Versatility of Navy Beans
Navy beans are incredibly versatile in the kitchen, offering a wide range of culinary possibilities. Their mild flavor and creamy texture make them a great addition to soups, stews, salads, and casseroles. These beans can be boiled, baked, or slow-cooked, allowing you to incorporate them into various dishes.
Here are a few popular ways to enjoy navy beans:
- Baked Bean Casserole: This classic dish features navy beans baked in a flavorful sauce, often with bacon, onions, and brown sugar.
- Navy Bean Soup: A hearty and nutritious soup made with navy beans, vegetables, and spices.
- Bean and Ham Salad: A refreshing salad combining navy beans, ham, onions, celery, and a tangy dressing.
- Bean Burritos: Wrap navy beans in tortillas with your favorite fillings for a satisfying and portable meal.
- Hummus: Puree navy beans with olive oil, tahini, and spices to create a creamy and flavorful dip.
Health Benefits of Navy Beans
In addition to their nutritional value and culinary versatility, navy beans offer several health-promoting properties:
- Heart Health: The fiber in navy beans helps lower cholesterol levels, reducing the risk of heart disease.
- Blood Sugar Control: The combination of protein and fiber in navy beans helps regulate blood sugar levels, making them a good choice for people with diabetes or prediabetes.
- Weight Management: The high fiber content of navy beans promotes satiety, aiding in weight management and reducing the risk of obesity.
- Antioxidant Activity: Navy beans contain antioxidants that protect against damage caused by free radicals, reducing inflammation and the risk of chronic diseases.
- Digestive Health: The soluble fiber in navy beans supports a healthy digestive system by promoting regularity and reducing the risk of constipation.
Conclusion
Navy beans are a nutritional powerhouse that offers culinary versatility and a wide range of health benefits. Whether you enjoy them in soups, stews, salads, or other dishes, navy beans deserve a place in your weekly meal plan. Embrace the nutritional and culinary wonders of these humble beans and reap the rewards of their natural goodness.
How many calories are in Navy Beans?
Each 1 cup of Navy Beans contains 255 calories.
Navy Beans Nutritional Information
| Nutrient | Amount per 1 cup (182g) |
|---|---|
| Calories | 255 Calories |
| Protein | 15g |
| Fat | 1.1g |
| Saturated Fat | 0.2g |
| Cholesterol | mg |
| Carbohydrates | 47g |
| Dietary Fiber | 19g |
| Sugar | 0.7g |
| Sodium | 0mg |
| Potassium | 0.708mg |
| Calcium | 0.126mg |
| Iron | 0.0043mg |