Small white beans, known as navy beans, are oval-shaped, ivory-colored beans that have a smooth exterior surface. One of the most common ways to prepare small white beans is in a baked bean recipe. Navy beans are one of 13,000 species of the family of legumes, or plants that produce edible pods. Combined with whole grains such as rice, navy beans provide virtually fat-free high quality protein. Navy beans have a mild flavor that is not overpowering in any recipe.
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White beans are packed with, vitamin B1 (thiamine), potassium, magnesium, and iron. It's an easy bean to cook with and can be a healthy substitute for the type of starch in potatoes.
By cooking white beans or other legumes, you increase their resistant starch levels, which act similar to fiber by helping the colon eliminate damaged cells that could lead to cancer. In one study, increasing fiber intake by 10 g per day helped reduce the risk of colon cancer by 10%.
