Health benefits of Navy Beans

The navy bean got its current popular name because it was a staple food of the United States Navy in the early 20th century. These small white beans are perfect for making baked beans. Dry navy beans are available year-round in prepackaged containers as well as bulk bins. Canned navy beans are also available year round at local markets.

Navy beans are small, pea-sized beans that are creamy white in color. They are mild-flavored beans that are dense and smooth. Like other common beans, navy beans are one of 13,000 species of the family of legumes, or plants that produce edible pods. Combined with whole grains such as rice, navy beans provide virtually fat-free high quality protein. 

Navy beans are an excellent source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, navy beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, navy beans provide virtually fat-free high quality protein. But this is far from all navy beans have to offer. Navy beans are a very good source of folate and manganese and a good source of protein and vitamin B1 as well as the minerals phosphorus, copper, magnesium and iron.

Health Benefits Of Navy Beans

Memory and Cognition: Folate is a key nutrient for many different reasons within the body, including the prevention of neural tube defects and anemia, but it also affects the nervous system in a meaningful way. A deficiency of folate has been directly linked to an increase in homocysteine levels, which can often lead to neurodegenerative diseases like Alzheimer’s and Parkinson’s disease. Furthermore, one of the B vitamins found in navy beans, thiamin, can help to increase certain neurotransmitters we need for memory and cognition, so these little legumes can also keep our memory sharp as we age.

Aids your Heart
Elevated levels of homocysteine are a risk factor for heart attack, stroke, or peripheral vascular disease and are found in between approximately 30 percent of patients with heart disease. Folate lowers the levels of homocysteine in the blood, decreasing these risk factors. Navy beans are also rich in magnesium. A one cup serving of navy beans contains 24 percent of magnesium. Magnesium helps the blood vessels relax and improves blood flow in the body.

Navy beans can help you maintain a healthy blood pressure
Navy beans have got a high-content of potassium along with a lower content of sodium. A single serving of navy beans consists of an incredible 708 milligrams of potassium, when compared with 0 milligrams of sodium. This can help the blood vessels relax as well as maintains proper blood pressure.

Rich in Vitamins and Minerals
Aside from being a good source of protein and fiber, Navy Beans can also help you meet your magnesium and folate needs. A serving of cooked navy beans contains 48 milligrams of magnesium -- 11 percent of the daily recommended intake for men and 15 percent for women. Magnesium helps control muscle function and supports your cell metabolism. Navy beans also offer a generous amount of folate, at 128 micrograms -- 32 percent of the recommended daily intake -- per serving. Folate helps you make red blood cells and plays an essential role in cell growth.

Low Glycemic Index
The glycemic index ranks how food effects blood sugar. Foods with a low glycemic index, less than or equal to 55, only cause a small rise in blood sugar, while foods with a high glycemic index, greater than 70, cause a more rapid rise in blood sugar. The glycemic index is most commonly used by people with diabetes to aid in blood sugar control. But including more low glycemic index foods in your diet may lower your risk of heart disease and diabetes, and also aid in weight control, according to the Harvard School of Public Health. Navy beans have a low glycemic ranking of 31.