8. Navy beans

Navy beans, also known as haricot beans, are a great source of fiber, B vitamins and minerals.
One cup (182 grams) of cooked navy beans contains roughly:

• Calories: 255

• Protein: 15.0 grams

• Fiber: 19.1 grams

• Folate (vitamin B9): 64% of the RDI

• Manganese: 48% of the RDI

• Thiamine (vitamin B1): 29% of the RDI

• Magnesium: 24% of the RDI

• Iron: 24% of the RDI

Navy beans appear to help reduce symptoms of metabolic syndrome, likely due to their high fiber content.

An interesting study of 38 children who had abnormal blood cholesterol found that those who ate a muffin or smoothie containing 17.5 grams of navy bean powder every day for four weeks had higher levels of healthy HDL cholesterol .

Similar effects have been found in adults.

A study in overweight and obese adults found that eating 5 cups (910 grams) of navy beans and other legumes per week was as effective as dietary counseling for reducing waist circumference, blood sugar and blood pressure.

Other smaller studies have found similar beneficial effects.

SUMMARY

Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome. They also contain several important nutrients.