SerpApi.Org
Medically reviewed by Suzanne Fisher, RD
Key Takeaways
If you’re looking for an alternative to traditional hummus, navy bean dip is similar but with a milder flavor, smoother texture, and higher fiber content.
Navy beans have a nutritional profile similar to chickpeas, and both are great sources of plant-based protein and essential vitamins and minerals.
Adding more navy beans and other legumes to your weekly meal rotation can support not only your gut health, but also your overall health.
Traditional Mediterranean hummus is made with chickpeas, but if you’re not a fan of chickpeas, or are looking for even more fiber in your dip, consider navy beans. We spoke with two experts on why navy bean dip is the perfect alternative to traditional hummus, plus what makes these white beans so nutritious and gut-friendly.
Navy Beans Have More Fiber Than Chickpeas
When it comes to Mediterranean recipes, it’s no surprise that hummus is one of the most popular. Traditionally made with chickpeas, tahini, olive oil, lemon, and garlic, it’s delicious and nutritious, and it pairs well with just about everything.
With that said, if the taste of hummus isn’t your cup of tea, navy bean dip just might be. Instead of using chickpeas as the base for this creamy dip, swapping in navy beans results in a different taste, texture, and nutritional profile.
“Navy beans have a naturally creamier consistency and a milder, slightly buttery flavor, so they blend into an exceptionally smooth dip,” Amber Isenhart, MS, RD, a registered dietitian with the UCI Health Chao Digestive Health Institute, told Verywell.
Chickpeas and navy beans are similar when it comes to their nutrition, except that navy beans are higher in fiber, said Sauceda.
For example, one cup (164g) of chickpeas contains:
- 270 calories
- 14.5g of protein
- 45g of carbohydrates
- 12.5g of fiber
While one cup (182g) of navy beans contains:
- 255 calories
- 15g of protein
- 47.3g of carbohydrates
- 19g of fiber
Beyond protein and fiber, navy beans offer other nutritional benefits. “Both are excellent sources of plant-based protein, fiber, complex carbohydrates, folate, iron, potassium, and other important vitamins and minerals,” Isenhart said.
Other Health Benefits of Navy Beans
One of the easiest ways to boost your gut health is to eat more high-fiber foods, such as navy beans. “We know that pulses are a source of fiber, and there’s research that shows beans have resistant starch, which can act as a prebiotic,” Amanda Sauceda, MS, RD, a nutrition lecturer at California State University, Long Beach, and owner of The Mindful Gut, told Verywell.
When paired with the protein in navy beans, fiber also works to slow digestion, promote fullness, and support more stable blood sugar levels after meals, said Isenhart.
Eating more protein, fiber, and prebiotics also offers benefits that extend beyond your gut. “A healthy gut microbiome not only supports gut health, but also plays a role in immune function, blood sugar regulation, inflammation, and even heart health,” said Isenhart.
How to Swap Navy Beans Into Your Meals
If dips aren’t your thing, there are plenty of other ways to incorporate navy beans into your weekly recipes. “They can easily replace chickpeas in dips and spreads, but they’re just as useful in soups, stews, grain bowls, pasta dishes, salads, and veggie burgers,” Isenhart said.
Navy beans also make a great meat substitute, whether you’re plant-based or simply looking to add more plant-based protein to your plate.
“Navy beans can replace part of the ground meat in dishes like chili, tacos, or pasta sauce,” said Isenhart. “Swapping in navy beans instead of meat can also help stretch your grocery budget,” she added.
Of course, there are other options to consider if white beans aren’t the only beans you want on your plate. “Lentils might also be something to try as part of a dip or even added as an ingredient to your chickpea hummus,” said Sauceda. Black beans or pinto beans can also make a good bean dip, and they’re easily accessible, too, she said.
Read the original article on Verywell Health
