Navy bean also known as Haricot, Pearl Haricot bean, Boston bean, Pea bean or White pea bean is a dry variety of bean, native to America. White in colour, small, oval and slightly flattened in shape, it is one of the most important ingredients in one famous dishes western world relish – the baked beans and a staple in variety of soups and pies.
This particular variety of common bean, which goes by the botanical name Phaseolus vulgaris, earned its moniker ‘navy beans’ from the US defence forces, as it constantly featured in the list of staples served to its sailors since the mid-18th century. Historians believe that the cultivation of navy beans in Australia started during the Second World War, just to provide protein-rich, nutritious, yet inexpensive food to the American soldiers stationed in Queensland. Since there was a large base of troops in Kingaroy, spread across South-East Queensland, these beans were cultivated and harvested extensively, later earning that area the title ‘Baked Bean Capital of Australia’.
Nutrition in Navy Beans:
Navy beans are often referred to as white beans, Mangalore beans, or just sundal in many parts of India. A powerhouse of plant-based protein, saponin, ferulic acid, and p-coumaric acid, among other nutrients, navy beans are often credited with lowering low-density lipoprotein (DL or bad cholesterol, anti-bacterial and anti-fungal activity. Rich in dietary fibre, vitamin B, iron, zinc, magnesium, and calcium, and an array of other vitamins and minerals, these beans play a crucial role in triggering metabolism and in regulating blood sugar and blood pressure.
Also Read: Ayurveda For Hypertension: Excellent Natural Remedies To Reduce High Blood Pressure
Nutrition:
Calories: 128
Fat: 0.6 grams
Carbohydrates: 23.7 grams
Fibre: 9.6 grams
Sugars: 0.3 grams
Protein: 7.5 grams
Potassium: 354 milligrams
Source: USDA
Carbohydrates:
Navy beans are a rich source of complex carbohydrates and it serves 23.7 grams, 9.6 grams of dietary fibre. Consumption of complex carbs is highly recommended for meeting the daily requirement of dietary fibre and other nutritional content. Owing to negligible amounts of sugar, higher fibre content, with glycemic index ranking between 29 and 39, it digests slowly making it an ideal food choice for those suffering from diabetes.
Fats:
It is often believed that fats are bad but that’s not true. Navy beans contain good amounts of unsaturated fats, which form an important part of healthy calorie intake on daily basis for higher levels of energy.
Protein:
Protein is a crucial part of our daily diet plan andise of two types – complete and incomplete. Made of chemical building blocks known as amino acids, it aids in building muscles, regulating hormones, and stimulating various enzymes for regulating bodily functions. Navy beans are a great source of plant protein, with every half cup of serving offering 7.5 grams of protein. The presence of lysine ensures proper muscle build-up and tissue repair.
Also Read: Protein Week: Up Your Protein Intake for a Healthy Lifestyle.
Navy beans in Ayurveda:
As per the traditional Indian medicine Ayurveda, navy beans fall under the category of heating foods. It is a vata pacifying food, however they need to be washed thoroughly and cooked properly. Adding ample amounts of ground spices to any dish stimulates its properties for regulating vata disorders and offer deep nourishment.
Navy beans however prevent digestion, cause severe flatulence. However, these particular beans are easier to digest when compared to chickpeas and kidney beans.
Health Benefits of Navy Beans:
Reduces Blood Sugar:
Navy beans are a perfect food choice for those suffering from type 2 diabetes. Super low on glycemic index at just 29, these beans not only digest very slowly but also provide ample amounts of fibre, which ensures slower absorption of glucose into the blood. Include it in your regular diet to prevent sudden spikes in the levels of blood sugar, especially after consuming sweets. If diabetes runs in your family and if you are at risk of developing this chronic ailment, believe in the benefits of navy beans for preventing it.
Gut Healthy:
Navy beans are one of the superfoods that can keep your gut function at the optimum level. The presence of resistant starch pushes undigested, residual food into the large intestine, making the dietary to ferment and transform into pprebiotics which in turnfeeds good bacteria for better functioning of the gastrointestinal organs. This further reduces bloating, flatulence.
Repair Muscles:
Navy beans are a powerhouse of plant-based protein and also complex carbs. Vegetarians should add these wonder beans to their regular diet for better muscles, repairing cells in the body. Lysine, an amino acid present in these beans is crucial for protein synthesis and maintaining healthy body tissues, besides maintains energy levels throughout the day. Eat a fistful of these cooked beans post workout for fighting fatigue instantly.
Boosts Cardiac Health:
Navy beans are high in soluble fibre, important for better cardiac functioning. This fibre not only brings down the levels of LDL or bad cholesterol but also increases the HDL or good cholesterol presence in the blood. With folate and magnesium being present in copious amounts, navy beans also reduce homocysteine, a particular type of amino acid often associated with increasing the risk of heart ailments, if elevated. These minerals further regulate a healthy heart rate and maintain blood pressure.
Also Read: Magnesium: Functions, Food Sources, Deficiency, and Toxicity
Improves Cognitive Functions:
Vitamin B is a crucial component, a key for ensuring proper functioning of the brain. It is found mainly in non-vegetarian food source but vegetarians do not have to forego its benefits, all thanks to Navy beans. Regular intake of these beans improve memory, cognitive functioning and further prevent neurodegenerative diseases like Alzheimer’s, Parkinson’s.
Aids in Weight Loss:
Navy beans are your low-calorie food, if you are on a calorie-deficit diet. Eat a fistful of these cooked beans soon after your workouts for gaining instant energy. White beans not only aid in losing weight but also keep you satiated for longer hours thus preventing mid-day hunger pangs.
Triggers Metabolism:
Natural food sources rich in protein, amino acids, vitamins, ns, and minerals are pivotal for triggering metabolism, and Navy beans fall into the same category of super foods. Consuming around 2 to 4 cups of these white beans every week stimulates metabolism, triggers weight loss. Researchers suggest that the intake of this particular variety of beans also reduces various complications associated with metabolic syndrome, including obesity, high levels of LDL cholesterol, high blood pressure, and blood glucose.
Stimulates Blood Circulation:
Navy beans are rich in iron and copper, which are important for transporting oxygen throughout the body. These minerals aid in the formation of haemoglobin, fight anaemia, and also stimulate the production of red blood cells.
Navy Beans Recipes:
Navy beans are small white beans and cannot be consumed dry. Soak these beans in enough water overnight or a period of 6 to 8 hours, till they turn tender. Rinse thoroughly and pressure cook for at least 6 whistles before adding to the dish of your choice.
Navy Bean Soup:
Ingredients:
250 grams of navy beans
1 tsp olive oil
1 large onion, chopped finely
½ red bell pepper, chopped finely
½ green bell pepper, chopped finely
2 carrots, sliced round
6 garlic cloves, minced
1 tsp freshly ground cumin or jeera powder
1 bay leaf
1 cup vegetable broth or water
1 tsp pepper
Firstful of coriander leaves, chopped finely
Salt to taste
Method:
Soak navy beans overnight or till they soften
Cook them in a pressure cooker up to 6 whistles
In a pan, add olive oil. Sauté bay leaf, onions, bell peppers, carrot, and garlic cloves. Allow all vegetables to cook.
Add vegetable broth or water along with cooked beans
Stir in cumin powder, pepper, and salt. Bring it to a boil
Garnish with coriander leaves and serve hot as it i,s or along with toasted bread
Nutritional Content:
Navy beans are a rich source of folate, magnesium, potassium, um and other nutrients that help in weight loss, trigger metabolism, and regulate blood sugars. Both onions and garlic contain good amounts of antioxidants that help in fighting inflammation, reducing triglycerides, LDL cholesterol, and improving heart function. Red bell peppers are an amazing source of vitamin A and C, and this recipe helps in meeting your daily recommended intake of these vitamins. Coriander leaves, pepper, and cumin powder aid in digestion and regulate bowel movements.
Baked Beans:
Ingredients:
250 grams of navy beans, soaked overnight
6 tomatoes, pureed
1 onion, chopped finely
6 garlic cloves, minced
1 tsp oregano
1 tsp ground pepper
1 tsp smoked paprika
2 tbsp olive oil
Salt to taste
Method:
Pressure cook soaked navy beans for 6 whistles. Let it cool down, save the water.
In a pan, add oil. Sauté onions, garlic cloves, and stir in tomato puree
Cook till it thickens, and the raw smell goes away. Add cooked beans and give them a good stir
Mix in oregano, ground pepper, and smoked paprika. Addcooked beansd and water if the mixture is very thick
Transfer the entire content into an oven-free pan and bake it for 10 minutes at 180 degrees Celsius
Serve it hot with bread, rot,i or as a part othe f main course
Nutritional Content:
Baked foods are high in nutrition as they are less in oil and other fats. Adding fully cooked beans to this dish not only elevates the taste but also its nutritional content. A popular dish in the Western world, baked beans keep you full for longer hours and prevent sudden cravings for unhealthy snacks. Oregano not only adds intense flavour to the dish but is also antibacterial, rich in fibre, vitamin K, iron, and vitamin E. Tomatoes are on the other hand, are a great source of antioxidant lycopene, which reduces the risk of heart attack and other associated complications. Relish guilt-free on a winter evening for great health benefits.
Also Read: Rajma /Kidney Beans: 5 Incredible Reasons To Add Them To Your Daily Diet
Contraindications:
Navy beans are highly recommended for those on a weight loss diet, diabetics, and for triggering metabolism. However, excessive intake of these beans can lead to constipation, irregular bowel movements, and severe stomach pain. Avoid these beans if you have a sensitive stomach. Undercooked beans can cause gut issues. If you are pregnant or, lactating mother, talk to your doctor about whether Navy beans are recommended for you.
Frequently Asked Questions
What Are The Health Benefits Of White Navy Beans?
White navy beans are rich in fibre, protein, and essential nutrients like folate, magnesium, and iron. They support heart health and regulate blood sugar.
Who Should Not Eat Baked Beans?
People with certain digestive issues, like IBS, or those sensitive to high FODMAP foods, may experience bloating or discomfort from baked beans. Additionally, individuals on low-sodium diets should avoid canned baked beans due to their high salt content.
What Are The Side Effects Of Navy Beans?
Navy beans can cause gas, bloating, or digestive discomfort, especially if not cooked properly. They also contain lectins and phytates, which may interfere with nutrient absorption if consumed in large amounts.
Are Baked Navy Beans Good For You?
Baked navy beans can be a healthy source of plant-based protein and fibre. However, canned or commercially prepared versions may contain added sugar and salt, so homemade options are healthier.
What Are The Benefits Of Baked Beans?
Baked beans provide protein, fibre, and key minerals like iron and magnesium. They can help with satiety, aid digestionand blood sugar regulation when eaten in moderation.
What Is The Indian Name For Navy Beans?
In India, navy beans are not widely used, but they may be loosely referred to as "safed rajma" or "white rajma" in some regions. They are not traditionally part of Indian cuisine but can be substituted in recipes.
What Is The Difference Between Navy Beans And White Beans?
Navy beans are a type of white bean, but not every white bean is a navy bean. Other types of white beans include cannellini, great northern, and baby lima, which differ in size, texture, and taste.
What Do White Beans Do To The Body?
White beans help regulate digestion, support heart health, and provide steady energy due to their complex carbs and high fibre. They also contribute to muscle maintenance and immune function through their protein and nutrient content.
Do Navy Beans Raise Blood Sugar?
Navy beans have a low glycaemic index and are rich in fibre, which helps slow sugar absorption into the bloodstream. As a result, they generally do not cause significant blood sugar spikes and do not cause trouble to those suffering from diabetes.
Conclusion:
Navy beans, also known as white beans, haricot beans, are a staple in the western world, especially for those working in the defence force, to meet their daily nutritional requirement. Rich in folate, magnesium, potassium, protein, complex carbs, good fats, iron, copper, and other array nutrients, these white flat beans should be part of your regular diet plan for losing weight, maintaining healthy cardiac health, improving brain function, building muscles, and repairing tissues.
Dishes made out of navy beans are delicious and meet the daily nutritional requirements. However, avoid these beans if you have sensitive, delicate stomach issues, as it may cause severe constipation and other digestive issues.
