NAVY BEANS

High-protein navy beans are
often the contents of canned
baked beans and are also very
high in fiber, minerals, and B
vitamins.

Navy beans are a very high fiber food. Their soluble fiber helps to lower cholesterol and prevent blood sugar levels from rising too rapidly after a meal, making these beans a good choice for dieters as well as people with diabetes, insulin resistance, and hypoglycemia. Their insoluble fiber helps to prevent constipation and reduce the severity and symptoms of digestive disorders such as irritable bowel syndrome and diverticulosis. Navy beans are also a good source of protein and one of the best beans for supplying calcium. One portion provides a seventh of a day’s recommended intake. They are also very rich in magnesium, potassium, iron, zinc, and are a very good source of B vitamins and folate.

  • Rich in soluble fiber to help lower blood cholesterol and protect from cardiovascular disease.
  • Insoluble fiber helps the digestive system and bowels.
  • A good source of calcium for a healthy heart and strong bones.
  • Rich in antioxidant minerals such as zinc to help prevent disease.

Practical tips:

To prepare, soak the beans overnight, then replace the water and boil rapidly for 10 minutes before simmering for about 1½ hours, until tender. Do not add salt to beans before they are cooked, as the salt will make them tough. Cooked beans can be pureed with olive oil, salt, and pepper to make an alternative to mashed potato.

DID YOU KNOW?
Early in the 20th century navy beans were so called because they were a staple food for the US Navy.

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