Basic Information
- Common Name: Navy Beans
- Scientific Name: Phaseolus vulgaris
- Category: Legume
Varieties
Navy beans, also known as small white beans, are a variety of the common bean. They do not have distinct varieties in their canned form but are recognized for their small size and white color. They are one of the many types of beans consumed around the world and are especially popular in Western cuisine.
Nutritional Information
- Macronutrients: Navy beans are rich in carbohydrates, particularly dietary fiber, and provide a good source of protein with very low fat content. A typical serving (1 cup, approximately 182 grams, canned, drained, and rinsed) contains:
- Carbohydrates: About 20 grams
- Proteins: About 6.57 grams
- Fats: Less than 1.4 gram
- Micronutrients: Navy beans are a good source of micronutrients such as folate, iron, magnesium, and potassium. They also contain calcium, phosphorus, and vitamins B1 (thiamine).
Phytonutrients
Navy beans, like other legumes, are packed with a variety of phytonutrients that contribute to their health benefits. These plant-based compounds offer protective properties and support overall health. Even after the canning process, which may slightly alter the nutrient composition, navy beans retain a significant amount of these beneficial phytonutrients. Here’s an overview of the key phytonutrients found in navy beans:
1. Fiber
- Type: Both soluble and insoluble fiber.
- Benefits: Promotes digestive health, helps manage blood sugar levels, and can reduce blood cholesterol levels.
2. Saponins
- Type: Plant compounds known for their soap-like foaming ability.
- Benefits: Have been shown to possess anti-inflammatory and immune-boosting properties, as well as the potential to lower cholesterol levels and reduce cancer risk.
3. Phytic Acid (Phytates)
- Type: A natural compound found in legumes and grains that stores phosphorus.
- Benefits: Acts as an antioxidant, though it can bind minerals and reduce their absorption. This effect is mitigated by proper cooking methods, and the body can adjust to phytates to minimize nutrient loss.
4. Polyphenols
- Type: Including flavonoids and phenolic acids.
- Benefits: Offer antioxidant and anti-inflammatory effects, which may protect against chronic diseases such as heart disease and cancer.
5. Resistant Starch
- Type: A type of carbohydrate that resists digestion in the small intestine, acting similarly to soluble fiber.
- Benefits: Feeds beneficial gut bacteria, improves gut health, and may aid in blood sugar management.
6. Lectins
- Type: Protein substances that can bind to cell membranes.
- Benefits: While raw or improperly cooked beans can contain harmful amounts of lectins, the canning process includes cooking at high temperatures that significantly reduce lectin content, making canned beans safe to eat. In safe amounts, lectins may have health benefits, including anti-cancer properties.
7. Isoflavones
- Type: A category of phytoestrogens, plant-derived compounds with estrogen-like effects.
- Benefits: Associated with a reduced risk of certain health conditions, such as heart disease and osteoporosis, particularly in postmenopausal women.
The combination of these phytonutrients in navy beans contributes to a range of health benefits, including improved heart health, digestive wellness, and potential protective effects against certain types of cancer. Despite the addition of sodium in the canning process, draining and rinsing canned navy beans can help reduce sodium intake while still allowing you to benefit from the valuable nutrients and phytonutrients these beans offer. Including navy beans in a balanced and varied diet can support overall health and well-being.
- Calorie Count: Approximately 200 calories per cup.
- Glycemic Index: Low to medium, typically between 30 to 38, making them beneficial for blood sugar regulation.
Physical Characteristics
- Color: White
- Shape: Small, oval
- Size: About 1/4 to 1/2 inch long
- Texture: Soft and creamy when cooked, with a mild, delicate flavor.
Culinary Uses
Navy beans are extremely versatile in the kitchen, suitable for:
- Common Dishes: Used in soups, stews, baked beans, and salads. They are famously used in traditional Boston baked beans.
- Preparation Methods: Can be used directly from the can, though draining and rinsing are recommended to remove excess sodium. They absorb flavors well, making them excellent for slow-cooked dishes.
- Suitable Pairings: Pairs well with a variety of herbs and spices, including bay leaves, thyme, and rosemary. They also complement ingredients like onions, garlic, tomatoes, and meats such as pork and chicken.
Geographical Information
- Origin: Originated in the Americas and have been a staple food for many indigenous cultures before spreading globally.
- Primary Growing Regions: Today, navy beans are cultivated in various parts of the world, with the United States, particularly Michigan and North Dakota, being significant producers.
- Seasonal Availability: As a canned product, navy beans are available year-round. The harvesting of dry navy beans typically occurs in late summer to early fall.
Navy beans, when canned with added sodium, offer convenience for various culinary uses while retaining their nutritional value. They are a staple in many diets due to their health benefits, including promoting heart health and aiding in digestion. Their widespread availability and versatile use in recipes make them a popular choice for cooks and consumers alike.
| Proximates: | |
| Water | 71 g |
| Energy (Atwater General Factors) | 119 kcal |
| Energy (Atwater Specific Factors) | 116 kcal |
| Nitrogen | 1.05 g |
| Protein | 6.57 g |
| Total lipid (fat) | 1.4 g |
| Ash | 1.09 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 20g |
| Total dietary fiber (AOAC 2011.25) | 6.85 g |
| Starch | 12.1 g |
| Minerals: | |
| Calcium, Ca | 64 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 29.6 mg |
| Phosphorus, P | 87 mg |
| Potassium, K | 184 mg |
| Sodium, Na | 190 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.29 mg |
| Manganese, Mn | 0.377 mg |
