The small, white, mild-flavored legumes known as navy beans received their name due to their use by the U.S. Navy in the early 1900s. Dried navy beans are cost-effective, have an extensive shelf life, and are rich in nutrients, making them perfect for long sea voyages.
When consuming a cup of cooked navy beans, sailors would have consumed 255 calories to energize their workday. That same 1-cup serving would have provided 23% of their daily protein needs (based on a 2,000-calorie diet), nearly no artery-clogging saturated fat, and a substantial 68% of their Daily Value (DV) of fiber. Navy beans are also rich in iron, copper, folate, magnesium, manganese, phosphorous, and thiamine. Additionally, they offer a moderate amount of crucial minerals like calcium and potassium.
Given their high nutritional value, it’s not surprising that consuming navy beans daily can lead to unexpected benefits, such as lowering cholesterol and blood sugar, as well as strengthening bones.
Fiber-rich navy beans can help lower cholesterol and blood sugar
A 2017 clinical trial in Sage Open Pediatrics found that the ability of navy beans to improve cholesterol is due to their soluble and insoluble fiber content. Fiber aids by binding to bile acids, reducing cholesterol reabsorption in the small intestine, and increasing cholesterol excretion through feces. This study showed that supplementing with cooked navy bean powder was a tolerable method to increase fiber intake in children while enhancing their cholesterol levels.
According to a 2023 study in Nutrients, even small amounts of beans (including navy beans) — as little as ¼ cup — can help lower blood sugar after meals and reduce blood sugar spikes compared to high-carb foods like pasta, rice, and potatoes. The authors noted that the high fiber content of beans, along with various starches, contributes to their low glycemic impact, aiding in maintaining stable blood sugar levels.
Navy beans are also packed with calcium for stronger bones
Navy beans contain a moderate amount of calcium — 13% of your DV (this is the amount of calcium you should consume daily). The National Institute of Arthritis and Musculoskeletal and Skin Diseases states that calcium is one of two nutrients essential for strong bones (vitamin D is the other). When combined with other minerals, particularly phosphate, calcium makes bones hard.
Calcium is also vital for muscle, heart, and nerve function. If our dietary intake is insufficient, our body will extract calcium from our bones to support these other vital functions. Over time, this can lead to weak and brittle bones, a condition known as osteoporosis, which increases the risk of fractures, especially as we age.
