Beans, Navy (0% moisture)
Category: Legumes & Legume Products State: Dry
Nutrition Highlights
Serving Size
Calories
110
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 96 (87.6%) |
| Fat | 14 (12.4%) |
| Total | 110 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Protein | 24 (24.1%) |
| Fat | 1.5 (1.5%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in protein and fiber which helps keep you full for longer. One cup of cooked navy beans provides around 15 grams of protein
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Rich in antioxidants and phytonutrients which help protect cells from damage and may reduce risk of chronic diseases
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Good source of folate which is important for cell growth and DNA synthesis. Folate helps prevent birth defects
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Contain magnesium which is important for bone health, blood pressure regulation and muscle and nerve function
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Low in fat and calories. One cup of cooked navy beans has around 220 calories making them a good choice for weight management
Risks
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High in carbohydrates. Navy beans are a good source of complex carbohydrates but should be consumed in moderation as part of an overall healthy diet
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May cause gas and bloating. The oligosaccharides in beans can cause digestive issues like gas and bloating in some people
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High in sodium. Canned beans are often high in sodium so it's best to rinse canned beans or use low-sodium or no-salt added varieties
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May interact with some medications. The fiber in beans can interfere with the absorption of some medications so it's best to space out bean consumption and medication by a few hours
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Allergies. Some people have allergies or sensitivities to beans. Symptoms can range from mild to severe
Additional Information
Beans, specifically Dry Navy Beans with 0% moisture, are a highly nutritious food that offers numerous health benefits. These small, white legumes are packed with essential nutrients, making them an excellent addition to a balanced diet. However, it is important to note that there are some potential risks associated with consuming beans, especially if not prepared properly.
Nutritional Benefits:
1. High in Fiber: Dry Navy Beans are an excellent source of dietary fiber. Fiber aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, which can assist in weight management.
2. Rich in Protein: These beans are a great plant-based protein source, making them an ideal choice for vegetarians and vegans. Protein is essential for muscle growth, repair, and overall body function.
3. Complex Carbohydrates: Navy beans are rich in complex carbohydrates, which provide a steady release of energy and help maintain stable blood sugar levels. This makes them an excellent choice for individuals with diabetes or those looking to manage their blood sugar levels.
4. Packed with Micronutrients: Navy beans are a good source of several essential vitamins and minerals, including folate, manganese, magnesium, and iron. Folate is vital for cell growth and development, while iron is necessary for the production of red blood cells and overall energy levels.
5. Heart-Healthy: Consuming navy beans regularly has been associated with a reduced risk of heart disease. The high fiber content helps lower cholesterol levels, while the presence of potassium and magnesium supports healthy blood pressure levels.
Risks:
1. Anti-Nutrients: Beans, including navy beans, contain anti-nutrients such as phytic acid and lectins. These compounds can interfere with the absorption of certain minerals and may cause digestive discomfort. However, soaking, cooking, or sprouting beans can help reduce the levels of these anti-nutrients.
2. Flatulence: Beans are notorious for causing gas and bloating due to their high fiber content and the presence of oligosaccharides. To minimize these effects, it is recommended to gradually increase bean consumption and ensure thorough cooking.
3. Allergies: Although rare, some individuals may be allergic to beans. Allergic reactions can range from mild symptoms like itching and hives to severe reactions like difficulty breathing. If you experience any adverse reactions after consuming beans, it is essential to seek medical advice.
4. Preparation and Cooking: Dry navy beans require soaking and cooking before consumption to ensure they are safe to eat. Failure to do so can lead to digestive issues and potential food poisoning. It is crucial to follow proper soaking and cooking techniques to eliminate any harmful bacteria or toxins.
In conclusion, Dry Navy Beans with 0% moisture offer numerous nutritional benefits, including high fiber and protein content, complex carbohydrates, and essential vitamins and minerals. Regular consumption of navy beans can contribute to a healthy heart, improved digestion, and overall well-being. However, it is important to be aware of the potential risks associated with anti-nutrients, digestive discomfort, allergies, and proper preparation to ensure safe consumption.