Great Northern Beans vs Navy Beans: Nutrition and Health Benefits

Great Northern Beans vs Navy Beans: Nutrition and Health Benefits

Beans are an important part of a heart-healthy diet thanks to being packed with protein, fiber and key micronutrients. Two popular varieties - great northern and navy beans - have very similar nutrition profiles and health benefits.

But there are some subtle differences when it comes to comparing great northern beans vs navy beans in terms of nutrients, taste, texture and how they are used.

Nutrient Content

Great northern beans and navy beans have very similar nutritional values. A 1/2 cup serving of cooked beans contains:

Great Northern Beans

• Calories: 149
• Protein: 7.6 g
• Fiber: 5.8 g
• Manganese: 0.7 mg (38% DV)
• Folate: 141 mcg (35% DV)
• Phosphorus: 135 mg (14% DV)
• Iron: 2 mg (13% DV)

Navy Beans

• Calories: 127
• Protein: 7.5 g
• Fiber: 6.7 g
• Manganese: 0.8 mg (42% DV)
• Folate: 255 mcg (64% DV)
• Phosphorus: 189 mg (19% DV)
• Iron: 2.4 mg (15% DV)

As you can see, navy beans contain slightly more fiber, folate, phosphorus and iron per serving compared to great northern beans. But great northerns provide more protein.

Common Uses

In terms of culinary uses, great northern and navy beans can be used interchangeably in most recipes without issue. They have a very mild flavor that takes on the tastes of other ingredients easily.

Some of the most popular ways to enjoy great northerns and navy beans include:

• Bean soups like senate bean soup
• Chili
• Bean salads like three bean or four bean salad
• Dips like bean dip and hummus
• Casseroles and bean bakes
• Tacos, burritos, enchiladas
• Added to pasta dishes
• Pureed into a spread

Canned vs Dried

You can purchase great northern and navy beans dried or pre-cooked in cans. Canned beans are quicker, more convenient and don't require soaking overnight.

But the canning process may degrade some of the vitamin C and B vitamins. Canned products also tend to be higher in sodium unless labeled low-sodium or no salt added.

On the plus side, canned beans are cooked and ready to use instantly. Opt for low-sodium varieties and give them a good rinse to remove up to 40% of the sodium.

Dried beans require more planning since they need to be soaked for at least 8 hours before cooking. But you save money and control exactly what goes into them. Overall, nutritional values are fairly comparable between dried, cooked beans and canned beans.

Phytochemicals & Antioxidants

The starch in beans is stored in energy units called starch granules which are very resistant to digestive enzymes. As the undigested starch moves through the digestive system, beneficial gut bacteria break it down into short-chain fatty acids.

These compounds have anti-inflammatory effects in the body and provide numerous health perks. Great northerns and navy beans also contain various antioxidant phytochemicals:

• Anthocyanins - Pigments with antioxidant and anti-inflammatory properties
• Proanthocyanidins - Reduce inflammation and cellular damage
• Isoflavones - Phytoestrogens that may inhibit cancer cell growth
• Phytosterols - Lower LDL cholesterol
• Saponins - Beneficial effects on immune health

Weight Loss

The high fiber and protein content of navy and great northern beans also promote feelings of fullness. This helps curb overeating and appetite.

One study had participants eat a meal with or without navy beans. The addition of navy beans increased feelings of satiety and decreased blood sugar response.

Both varieties can fit into just about any diet plan from keto to Mediterranean diet, especially when you swap out higher calorie ingredients for beans in recipes.

Heart Health

A diet rich in fruits, vegetables, whole grains and beans is associated with better cardiovascular health and lower systolic blood pressure.

Studies demonstrate that consuming just 3/4 cup of beans daily decreased bad LDL cholesterol while also lowering triglycerides. Researchers attribute this heart-protective effect to the soluble fiber, protein and phytochemicals in beans.

The American Heart Association recommends eating beans and other legumes at least 4 times per week foroptimal heart health.

Blood Sugar Control

Despite their carbohydrate content, beans have a low glycemic index, meaning they do not significantly spike blood sugar levels.

In fact, studies show that pairing beans, lentils and chickpeas with sources of carbohydrates actually lowers the overall glycemic load of a meal. This steady release of glucose into the bloodstream may benefit diabetics and pre-diabetics.

The type of fiber found in navy and great northern beans slows digestion, preventing a rapid rise and fall of blood sugar. The protein and phytochemicals also aid in blood glucose regulation.

Gut Health & Prebiotics

Over 75% of the fiber in beans is insoluble fiber which passes through the digestive system relatively intact. It adds bulk to stool and feeds healthy bacteria in your intestines.

These friendly bacteria digest soluble fibers from beans and produce short chain fatty acids that reduce inflammation and support overall health.

The prebiotics in white beans like navy and great northerns may enhance immune function, improve mineral absorption, decrease risk of colon cancer and support digestive health.

Great Source of Plant-Based Protein

People following vegetarian, vegan and plant-based diets can sometimes fall short on protein intake. But beans provide substantial amounts of plant-based protein with little fat and zero cholesterol.

In fact, research shows that replacing animal protein foods with plant proteins like beans and legumes protects against risk factors for cardiovascular disease like obesity and hypertension.

The high protein content of around 7-8 grams per half cup serving promotes steady energy levels and keeps you feeling fuller longer between meals.

Support Healthy Pregnancy

Pregnant women have an increased need for key nutrients like folate, iron, fiber and calcium - all nutrients that navy and great northern beans provide.

Folate is essential for preventing neural tube defects in babies and developing infants. Just a 1/2 cup serving of great northerns or navy beans supplies 35-65% of the recommended daily folate.

The iron in beans helps prevent anemia while the fiber aids in the prevention of pregnancy-related constipation. Beans also provide protein for supporting fetal growth and development.

Rich in Vitamins & Minerals

In addition to protein and fiber, great northern and navy beans are loaded with important micronutrients:

• Manganese - Bone health & metabolism
• Phosphorus - Healthy tissue & cell repair
• Copper - Iron absorption & nerve conduction
• Folate - DNA synthesis & red blood cell production
• Iron - Oxygen transport in blood
• Magnesium - Nerve & muscle function

Many Americans fall short on nutrients like fiber, magnesium, iron, potassium and folate that beans generously provide.

The Bottom Line

When comparing great northern beans vs navy beans, both provide excellent nutrition, plenty health benefits, and deliver key micronutrients that many diets lack.

In the battle of great northern vs navy bean nutrition, navy beans contain a bit more fiber, folate, phosphorus and iron. But amounts are comparable overall.

These hardy white beans have a mild flavor that makes them among the most versatile legumes to incorporate into recipes. They can be used interchangeably in most cases based on availability and personal preference.

Beans should be a dietary staple thanks to their stellar nutritional profile. Aim for at least 1/2 cup serving 2-4 times per week for the biggest health boost.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.