Cannellini , haricot, kidney bean, great northern or butter beans are some of the best known varieties of navy beans, whose consumption has spread around the world.
It is a legume with a high nutritional content and many health benefits that we present in the following article. You can continue reading if you want to discover 3 simple ways to prepare them.
White beans are one of the many variants of this plant (Phaseolus vulgaris) native to Latin America, where it continues to have the highest per capita consumption in the world. Hundreds of other shapes have appeared over time that come in multiple colors, sizes, and flavors.
Some of them have a “Protected Designation of Origin” and their cultivation and consumption are appreciated. Nowadays their intake is below what is recommended, so it is interesting to know them and introduce them again in the daily diet. Not only because it is an ingredient with a delicate flavor, but also because of the large number of recipes that can be prepared and the benefits they provide.
What nutrients do they provide?
Like all legumes, navy beans are an excellent source of nutrients. Not only do they provide fiber, protein, carbohydrates and minerals, but also the presence of fat and sodium is very low.
The amounts to be ingested depend on each person, age and physical activity. But with a standard ration of 80 grams of dried legume you get the following:
- 18 grams of protein: with all the essential amino acids that the body is not able to manufacture, although the amount of methionine and cysteine is low.
- 12 grams of soluble fiber: almost half of the 25 grams daily recommended for women and a third for men.
- Slow absorption carbohydrates.
- Minerals: iron, copper, calcium, zinc and magnesium.
- Folates and other B vitamins.