Small white beans, known as navy beans, are oval-shaped, ivory-colored beans that have a smooth exterior surface. One of the most common ways to prepare small white beans is in a baked bean recipe. However, there are many other ways to incorporate this hearty little bean into your diet. Navy beans have a mild flavor that is not overpowering in any recipe. Keeping dried white beans on hand will assure that you have a healthy, nutritious ingredient you can use when preparing meals or snacks for your family.
Nutritional Benefits
Small navy beans are an ideal example of a small vegetable that is packed with healthy goodness. Navy beans are an excellent source of protein. A one cup serving has 15g of protein. Because of their high protein content, navy beans are frequently included in a vegetarian diet or in the dietary plan of those who wish to reduce the amount of meat in their diet. One serving of navy beans provides 38% of the recommended daily value of fiber. Also included in that one cup of navy beans is 26% of the daily value of magnesium. Small white beans are also a good source of folate, iron, vitamin C, riboflavin, potassium and phosphorus.
Health Benefits of White Navy Beans
The magnesium in navy beans can support a healthy heart. Magnesium helps lower blood pressure which can prevent heart attacks and strokes. Adding navy beans to your diet can be beneficial to the overall function of the organs in your body. The iron in navy beans can help with blood circulation and assist in preventing anemia. If you’re feeling sluggish, adding navy beans to your diet can help increase your energy level. Studies continually show that being overweight is detrimental to your overall health. Navy beans are fat free and low in calories. Their high fiber content can make you feel full longer which will reduce your desire to overeat or snack too often. The complex carbohydrates in navy beans also contribute to weight loss. The glycemic index of a food is something everyone should take notice of, not just diabetics. Diabetics are concerned with a food’s glycemic index because of how it affects their blood sugar. If you aren’t diabetic, eating foods such as small white beans, that have a low glycemic index may lower your risk of developing diabetes. Low glycemic foods can also aid in weight loss and be beneficial to your heart health.
How to Cook Navy Beans
Navy beans are easy to prepare and can be used in many ways. The dried small white beans need to be rinsed in cold water. During the rinsing process, remove any debris or small stones you find. Put the beans in a stock pot, cover with water and soak 12 hours or overnight. Pour beans into a strainer to drain water off. Return to the stock pot, cover with water, add salt if desired, and cook for 1 to 2 hours, until beans are tender. You can use navy beans to make everything from baked beans to bean burgers, chili, soup, cold salads and most amazingly, desserts.
