Northern Beans: Veggies That Ward Off Chronic Disease

Why Are Northern Beans Nutrient Dense?

Northern beans, or Phaseolus vulgaris, also colloquially called great northern beans, are a specific type of medium-sized white bean variety. Northern beans are best known for their chronic disease-fighting ability, like other legumes, while also having a shape-holding ability even after being well cooked. These white beans are naturally rich in micronutrients. This bean cross variety was developed decades ago by South American Indian farmers. These white beans have a typically mild, nutty flavor and extremely firm texture. Great northern beans provide much of the daily complete protein and fiber needed along with metabolically crucial vitamins and minerals like folate, phosphorus, and manganese.

What Are the Nutritional Contents of Northern Beans?

The following nutrition information has been enlisted by the USDA (United States Department of Agriculture) for a 0.22-pound serving or approximately half-cup serving of fully cooked (saltless) great northern beans :

• Iron: 0.00007 ounces.

• Potassium: 0.014 ounces.

• Magnesium: 0.002 ounces.

• Zinc: 0.00003 ounces.

• Selenium: 4.1 micrograms.

• Vitamin B6: 0.000004 ounces.

• Folate: 102 micrograms.

• Fat: 0.001 pounds.

• Sodium: 0.00007 ounces.

• Carbohydrates: 0.046 pounds.

• Fiber: 0.015 pounds.

• Sugars: 0 pounds.

• Protein: 0.018 pounds.

• Total Calories: 118 kilocalories.

The estimated glycemic load of this vegetable's single serving of great northern beans is very low, around 7, making them a low glycemic food and naturally a good part of diabetic and prediabetic meals. Great northern beans are excellent low-fat foods with 0.001 pounds of fat in the beans, but care should be taken not to disrupt their nutritional benefit. One can easily obtain around 25 percent of the daily recommended intake of folate from consuming a single serving of great northern beans (based on a 2,000-calories-per-day diet plan). Folate is extremely beneficial in boosting erythrocytes or red blood cell production in the body. Around 17 percent of the recommended daily intake of phosphorus and around 26 percent of the recommended intake of manganese, a mineral crucial to the nervous system's metabolism, with brain health-boosting benefits. White beans are also added as a good source of iron, thiamin, magnesium, and copper.

What Are the Health Benefits of Northern Beans?

The various systemic health benefits of northern beans are:

• Cardioprotective: Nutrition studies have demonstrated that higher legume intake is certainly associated with a much lower risk of death from certain chronic-natured diseases like cancer or cardiovascular disease risk would be lowered by regular consumption of legumes. According to the review published by the Canadian Medical Association Journal, these beans may be cardioprotective, which links the daily addition of beans in the regular diet to a lowered bad or LDL (low-density lipoprotein) cholesterol level that increases cardiovascular disease risk.

• Improves Glycemic Control: Nutrition research has shed light currently in the past decade on the immense health benefits that accompany regular intake of beans, peas, and lentils, particularly improving long-term glycemic control in day-to-day diets. A global study states that high dietary fiber intake found in legumes or beans is specifically associated with lower mortality rates due to lowered risk or progression of heart disease, cancer, digestive diseases, infectious diseases, and inflammatory diseases.

• Complete Protein Package for Vegans or Vegetarians: A single cup serving of cooked and saltless great northern beans provides 0.018 pounds of protein, which is a complete package for vegans and vegetarians. For this reason, many vegans and vegetarians use northern beans or other legume veggies to boost their daily protein intake. However, nutrition experts still suggest that to have a complete protein plan for vegans or vegetarians (people who follow plant-based diets), combining other complementary proteins such as nuts, seeds, and grains is essential too in daily diet to obtain a healthy dose of essential amino acids that the bodies need.

• Antioxidant Property: Even though some individuals would be possibly concerned about antinutrients in grains or legumes, these substances are greatly reduced by the appropriate soaking and by ideally cooking the beans thoroughly. Cooking beans not only increases the antioxidant activity but also the concentration of antioxidants in them.

Are Allergies or Adverse Effects Possible With Northern Beans?

Great northern beans are also legumes, just like peanuts and soybeans, which are considered two of the top eight allergenic foods. Hence if an individual is allergic to peanuts or soy, it would be wise to check with a healthcare provider or to experiment with the consumption of white beans to see if there are any possible allergies to this veggie. However, the possibility of allergies usually is quite low, and caution should be exercised in these susceptible individuals to peanut and soy allergies. Individuals suffering from gastrointestinal conditions such as Crohn's disease or irritable bowel syndrome (IBS) and those who follow or are recommended a low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet should ideally refrain from great northern beans and other legumes consumption.

How to Purchase, Store, and Use Northern Beans?

The Great Northern beans look quite similar in appearance to the commonly available cannellini beans and navy beans in many parts of the world. These beans are often used as substitutes in most culinary recipes. Both dried and canned or prepared versions of northern beans are available all year round in most grocery stores.

• Purchase: One should know that while purchasing northern beans, they ideally need to be unexposed to dust or moisture and also should appear uncracked and soil free. It is best if one buys these dried beans that are wrapped up neatly in pre-packaged bags.

• Storage: If stored properly, the legumes should be staying good for up to almost 12 months in a cool and dry place.

• Usage: Great northern beans can be experimented with in versatile combinations because they lend the flavor to whatever grain or veggie they are usually cooked with. Once they are boiled, one can just saute the beans with onions or garlic or add them to the favorite daily meal recipe. One can simply toss the cooked beans into soups, stews, or salad recipes. Great northern beans can also be substituted for other bean varieties in chili, bean salads, or other non-vegan recipes.

Conclusion:

The northern beans are easy to find in most grocery stores and can be considered healthy additions just like other legumes in a balanced diet, and low-fat diet forms and best known for their ability to fight chronic illness or disease when consumed regularly like other legumes. Economically, these are budget-friendly veggies throughout the world that can boost the nutritional value of the daily meal.