Navy Beans – Navy Bean Recipe & Nutrition

Navy Beans – Navy Bean Recipe & Nutrition

Navy Beans
Navy Beans

The Navy bean, a dry type that is indigenous to the US, is also referred to as Haricot, Pearl Haricot bean, Boston bean, Pea bean, or White pea bean. It has a flattened oval shape, is tiny, and is white.

What Are Navy Beans?

They are small legumes that are ivory or white. Although they go by many other names, such as Boston beans, Yankee beans, haricots, or pea beans, the beans, which are named for the maritime service branch, have been a staple diet in the US Navy for almost 200 years.

The soft texture and mild flavor of the cooked thick beans make them a good vehicle for absorbing the flavors of other ingredients.

Any mild-flavored legume, such as pinto beans, black beans, cranberry beans, baby lima beans, mayocoba beans, cannellini beans, or even lentils, can be easily replaced with them.

They are naturally low in fat and abundant in protein, dietary fiber, iron, and folate. They are also free of gluten and cholesterol.

Why they are called Navy Beans

It can be served dry, with soups, and with pies. The navy got its current name because it was a staple food in the United States of America.

These white beans were named Navy Beans because of their inclusion in the U.S. Naval diet during the second half of the 19th Century.

Additionally offered at neighborhood markets are canned navy beans. The vital elements sodium, magnesium, zinc, copper, and others are present in navy beans. It’s high in fiber.

Fibre aids in excretion by bulking up and softening the stool, making it easier to push and remove from the body.

Navy bean can also help patients with glycemic control. It is also beneficial to people with Type 2 diabetes. It lowers cholesterol levels by lowering LDL cholesterol (bad cholesterol).

They are anti-inflammatory because they contain apigenin, a flavonoid. According to studies, apigenin is also an antioxidant.

Also anti-inflammatory, anti-amyloidogenic, neuroprotective, and cognition-enhancing.

Navy Beans in Nigeria

White beans sometimes referred to as white navy beans in Nigeria, have amazing health advantages.

They offer a good amount of the detoxifying mineral molybdenum and are rich in antioxidants.

They also include a lot of fiber and protein, and they make alpha-amylase inhibitors, which help control how the body stores fat.

Differences between Navy Beans and White Beans

White beans are higher than Navy beans in Iron, Copper, Folate, Manganese, Potassium, Phosphorus, Zinc, Calcium, Selenium, and Magnesium. White beans cover your daily Iron needs 106% more than Navy beans.

How to Identify Navy Beans

They are small, oval-shaped, and cream-colored. The beans are creamy and starchy when cooked, with a soft, velvety texture.

Because of their neutral, slightly nutty flavor, they can be used in a wide range of recipes, including desserts!

Nutritional Content

One cup (about 182g) contains 255 calories, 15.0g of protein, 1.1g of fat, 47.4g of carbohydrates, 19.0g of fiber, and 0.7g of sugar. They are high in folate, manganese, and copper.

This type of bean is small, oval-shaped, and cream-colored. Also, starchy when cooked, with a soft, velvety texture.

Because of their neutral, slightly nutty flavor, navy beans can be used in a wide range of recipes, including desserts!


The majority of supermarkets and bulk food retailers carry both dried and canned navy beans.

When purchasing dried beans, search for those that appear to be dry, uniform in color, and without cracks. Whenever you buy in bulk, look for places with covered containers.

Read the ingredients before purchasing any canned beans. The healthiest options will only have beans, water, and sometimes salt listed as the main ingredients.


Dried beans can stay fresh for up to 12 months if they are kept in a cold, dark, and dry location. Follow the expiration date on the can’s packaging to know when the beans are still fresh.

Cooked ones should be refrigerated in an airtight container. They will stay fresh for three to four days if stored in this manner. Beans can be frozen as well. They will keep in an airtight container for four to six months.

Navy Beans Soup Recipe

A fantastic dinner that is slowly cooked is navy bean soup with ham. It’s a cheap, simple supper with a deep flavor that becomes better the next day!

The ham gives this soup a hearty, meaty flavor, and the well-cooked beans provide creaminess

Other Navy Bean Recipes
  • Navy Bean Ham Bone Soup
  • Hearty White Bean Chili
  • Southwestern Navy Bean Soup
  • White Bean Burgers With Tomato Olive Relish
  • Vegan White Bean Tacos With Jalapeno Cilantro Sauce
  • Vegan Lemon and White Bean Pasta
  • Tuscan White Bean Pasta
  • Chicken and White Bean Enchiladas With Creamy Salsa Verde
  • Kale and White Bean Pizza
  • Easy White Bean Salad
  • White Bean Chili
  • Easy White Bean Skillet
  • Pasta Salad With White Beans and Corn
4 Ways to Enjoy Navy Beans

These beans are used in a variety of dishes, including:

  1. Simmered with flavorings

Most beans are commonly consumed as a flavorful side dish.

Simmer the navy beans in a large pot (or a pressure cooker) with several cups of water and your favorite flavors and vegetables.

  1.  Boston baked beans

Navy bean are the classic beans used in Boston baked beans, a sweet dish typically served as a side to dishes from the grill or a picnic.

To create Boston baked beans, cook navy beans in a sauce of brown sugar, molasses, Worcestershire sauce, and mustard until they are fork-tender.

  1. Bean soup

Navy beans are a common ingredient in hearty bean soup recipes. Navy bean should be simmered with flavoring before being served hot with chopped vegetables, potatoes, or meat.

Senate bean soup, a recipe served at the US Senate since the early twentieth century, is the most traditional navy bean soup. It calls for leftover ham bone, ham scraps, or ham hocks.

  1. Chili

In a white-bean chili, substitute navy beans for any small white beans. To make navy bean chili, simmer them with seasonings and broth in a pot (or slow cooker), then mash them slightly and add meat or vegetables.

Serve warm with tortillas, chips, or cornbread and shredded cheese, corn, or chiles.

Health Benefits of Navy Beans
Provides Enough Fibre

The amount of fiber in navy beans is sufficient to maintain a healthy digestive system. Furthermore, high-fiber diets bulk up and soften the stool, making it easier to remove from the body.

People suffering from diarrhea, constipation, indigestion, acidity, bloating, and other gastrointestinal disorders should consume Navy Beans.

The Institute of Medicine recommends at least 25 grams of fiber per day for women and 38 grams of fiber per day for men.

Navy Beans Boosts Heart Health

A high-fiber diet is usually beneficial to heart health. It also lowers bad cholesterol. These dietary fibers are fermented, resulting in the production of short-chain fatty acids.

Promotes healthy weight maintenance

Navy beans are low in calories and high in nutrients. Additionally, mixing foods strong in protein and fiber may help maintain a healthy body weight.

According to studies, eating more fiber leads to lower body weight. According to a different study, increased protein diets may accelerate weight loss and boost the percentage of fat lost.

Managing one’s weight requires juggling many different behavioral factors, including those relating to metabolism, hormones, genetics, etc. Protein is essential for controlling body weight.

The mechanisms of increasing dietary protein influencing body weight are governed by several variables.

According to research, a small increase in dietary protein paired with exercise and a diet low in calories may help people lose weight and feel fuller longer.

Foods high in protein have a relationship with ghrelin, popularly known as the hunger hormone.

A meal high in protein consumed for an extended length of time may reduce hunger and cause a natural loss of weight and calories.

According to research, folks who eat legumes are less likely to be obese than those who do not.

Bean eaters are healthier than nonconsumers in terms of body weight, waist size, and systolic blood pressure.

Enhances Cognitive Processes

Navy Beans

The essential vitamin B nutrient is present in navy beans. As a result, it is crucial to guarantee the brain’s healthy operation.

Additionally, it is primarily present in non-vegetarian food sources. However, vegetarians do not have to sacrifice their advantages owing to navy beans.

Regular consumption of these beans enhances memory and cognitive function and guards against neurodegenerative conditions like Parkinson’s and Alzheimer’s.

Enhance diabetes prevention and management

Studies have demonstrated the effectiveness of beans in lowering blood sugar levels. Let’s say you are a vegetarian with diabetes.

In that case, you are probably already aware that rice and beans provide a complete, protein-rich plant-based meal.

In addition, a study says eating navy beans or other legumes might enhance glycemic control.

According to a 2019 study, the antioxidant flavonoid, which is found in beans, may help reduce the prevalence of type 2 diabetes.

Type 2 diabetes is less likely to occur in those who consume more beans but fewer refined carbohydrates and processed meats. Diabetes patients improve their lipid and glycemic management.

The effects of white beans, northern beans, navy beans, etc. on blood sugar levels in patients with Type 2 diabetes, when taken with white rice, were examined in a Nutrition Journal study that was published in April 2012.

After testing blood sugar levels in participants who ate either white rice alone or rice with navy beans, the results revealed that those who ate rice with navy beans had lower blood sugar levels.

Navy beans help to lower cholesterol.

A 2015 study discovered that eating beans and legumes regularly helps lower LDL cholesterol levels.

Furthermore, a meta-analysis of 10 randomized controlled trials in which subjects consumed legumes for at least 3 weeks revealed that eating legumes lowers cholesterol.

In another study, 31 people with type 2 diabetes were randomly assigned to either a vegetable-free therapeutic eating regimen for coronary illness or a similar eating regimen that substituted two servings of red meat with vegetables three times per week.

Again, researchers saw improvements in LDL cholesterol and fatty lipids, as well as in fasting blood glucose and insulin levels, with the vegetable harvest.

Rich in Iron

Provides a mix of slow-burning carbs. As a result, it boosts your vitality by replacing your body’s iron reserves.

Additionally, it enhances the flow of oxygen from the lungs to other body areas and the creation of red blood cells.

Navy beans are a wonderful choice for vegetarians because they are low in calories and almost fat-free, in contrast to red meat, another strong source of iron. One cup of navy beans has 24% of the daily required iron consumption.


Rich in copper and manganese. They are required for the production of critical oxidative enzyme cofactors known as superoxide dismutase.

Superoxide dismutase neutralizes free radicals generated within the mitochondria. Copper is also required for lysyl oxidase activity.

This enzyme is responsible for the cross-linking of collagen and elastin. Collagen and elastin are the proteins that give blood vessels, bones, and joints their structure and flexibility.

Reduces the risk of death

Several studies have found that eating legumes lowers the risk of mortality and death from certain diseases, such as cardiovascular disease and cancer.

According to one study, Northern Beans contain flavonoids, which lower the risk of death from the cardiovascular system.

One of the healthiest beans, navy beans has a remarkable nutritional profile. Navy beans’ nutritional makeup enables them to control cholesterol, prevent diabetes, lower mortality risks, and support healthy weight management.

How to Prepare Navy Beans

Dry navy beans cannot be eaten. They taste slightly nutty and have a delicate, velvety texture.

During the cooking process, they can readily absorb the flavor of other ingredients. These characteristics make them excellent for a variety of meals.


What is another name for navy beans?

Pea beans

Navy (Pea) Beans

They also known as pea beans, are small, oval-shaped, and quick-cooking.

Because of their creamy texture when cooked, they’re ideal for pureeing in dips, thickening soups, and other applications.

What are navy beans good for? What are the health benefits of navy beans?

The macro- and micronutrient content are high, and they also have a high fiber level. They might be helpful for those trying to lose weight.

They are ideal for diabetic individuals and lower blood sugar. Navy beans also lower levels of harmful cholesterol. Minerals like iron and copper are abundant in them.

The production of hemoglobin, which aids in transferring oxygen from the lungs to other body areas, requires iron. Copper functions as an anti-aging agent and aids in the restoration of damaged tissues and cells.

Navy Beans Benefits

They can be used as a staple food and are high in minerals and nutrients.
These beans are ideal for people trying to lose weight as well as those suffering from hypertension and diabetes.

They are high in protein and fiber, which is beneficial to digestion and gut health.

Are navy beans the healthiest Bean?

The healthiest are, in fact, navy beans. 19.10 grams of fiber and 14.98 grams of protein may be found in one cup of cooked navy beans.

It is also high in iron, sodium, zinc, potassium, and other minerals that could help you maintain good heart health.

It is also beneficial to people with type 2 diabetes. They lower bad cholesterol while also improving cognitive functions.

Are navy beans good for the skin?

These beans are beneficial to the skin because of their high copper content. Copper improves skin elasticity by increasing the production of elastin proteins and collagen.

When we get older, our bodies produce less collagen. Navy bean has anti-aging properties. One cup contains 20% of the copper ions our bodies require.

Does navy bean make you gain weight?

Your weight won’t go up and on the other hand, they are low-calorie beans that promote weight loss.

They are stuffed with fiber and proteins. Combining a high protein and fiber content helps people maintain a healthy body weight. Consuming more fiber has been linked in studies to lower body weight.

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