What is the health benefits of Navy Beans? It is a type of white beans that contains a lot of healthy micronutrients, antioxidants and fiber that can be beneficial for your overall health.
What is the health benefits of Navy Beans? iStock-photo credit: Vergani_Fotografi
The nutritional health facts of one cup of cooked Navy beans are the following:
• 255 calories
• 15 grams of protein
• 1.1 grams of fat
• 47 grams of carbohydrates
• 19 grams of fiber
• 255 micrograms folate- 64 percent of the Daily Value
• 1 milligram of manganese- 48 percent of the Daily Value
• 0.4 milligrams of thiamine- 29 percent of the Daily Value
• 4.3 milligrams of iron- 24 percent of the Daily Value
• 0.4 milligrams of copper- 19 percent of the Daily Value
• 1.6 milligrams of Vitamin C- 3 percent of the Daily Value
• 5.3 milligrams of Selenium- 8 percent of the Daily Value
• 1.9 milligrams of Zinc- 12 percent of the Daily Value
• 1.2 milligrams of Niacin- 6 percent of the Daily Value
Chronic Health Diseases
Navy beans contain a compound called polyphenols which is high in antioxidants. The antioxidants in Navy beans can help fight off free radicals in the body which will help lower the risk of chronic health diseases. This compound can also help fight off inflammation.
Studies have shown that navy beans also known as legumes can help reduce higher cholesterol levels. Having a higher LDL cholesterol level is a huge risk factor for heart disease. The fiber in Navy beans can help suppress your appetite and help you eat less food.
So, eating navy beans can help promote weight loss. Adding Navy beans in your diet may help with regulating blood sugar levels which can possibly lower the risk of diabetes.
Cholesterol Levels
A research study that was published in the Canadian Journal of Dietetic Practice consumed 5 cups of canned beans for 4 weeks. The results of the study revealed a reduction in LDL and total cholesterol levels. And this is just proof that Navy beans can help with reducing your overall cholesterol levels.
The Bottom Line is the health benefits of Navy beans is improved digestive health and weight management because of the fiber content in it. It is high in antioxidants which studies have shown can help reduce the risk of chronic health diseases. Studies have also shown it can help reduce overall cholesterol levels.
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References
1) Luhovyy BL, Mollard RC, Panahi S, Nunez MF, Cho F, Anderson GH. Canned Navy Bean Consumption Reduces Metabolic Risk Factors Associated with Obesity. Can J Diet Pract Res. 2015 Mar;76(1):33-7. doi: 10.3148/cjdpr-2014-030. PMID: 26067245.
2) Salehi B, Venditti A, Sharifi-Rad M, Kręgiel D, Sharifi-Rad J, Durazzo A, Lucarini M, Santini A, Souto EB, Novellino E, Antolak H, Azzini E, Setzer WN, Martins N. The Therapeutic Potential of Apigenin. Int J Mol Sci. 2019 Mar 15;20(6):1305. doi: 10.3390/ijms20061305. PMID: 30875872; PMCID: PMC6472148.
3) USDA- https://fdc.nal.usda.gov/food-details/173746/nutrients
4) Fünfgeld EW, Baggen M, Nedwidek P, Richstein B, Mistlberger G. Double-blind study with phosphatidylserine (PS) in parkinsonian patients with senile dementia of Alzheimer’s type (SDAT). Prog Clin Biol Res. 1989;317:1235-46. PMID: 2690093.
