Navy beans are nutrient-rich foods that can help you lose weight.
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Navy beans show up in soup and stew recipes, and they provide essential nutrients such as potassium and iron. Low in fat and cholesterol-free, navy beans can be good foods for weight loss if you eat them in moderation. No single food can cause weight loss, so consume your navy beans as part of an overall reduced-calorie diet to promote weight loss.
Cut Your Calories
You can lose weight eating navy beans because each 1/2 cup of cooked beans contains only 127 calories. You will lose weight if you consume fewer calories than you expend, and navy beans can help you reduce your calorie consumption if you eat them instead of higher-calorie sources of protein, such as full-fat ground beef, chicken with the skin or sausages. Navy bean soup with low-sodium chicken broth and vegetables is an example of a filling, low-calorie dish that can help you lose weight.
Fill Up on Fiber
Individuals who consume high-fiber diets tend to have lower body weights, and 1/2 cup of cooked navy beans contains 10 grams of fiber. Healthy adults should consume at least 14 grams of fiber for each 1,000 calories in the diet, but the typical American consumes half of that amount, according to the publication "Dietary Guidelines for Americans." As you try to lose weight, increase your fiber intake by adding navy beans to green salads or consuming navy beans with brown instead of white rice.
Pack in Protein
Protein is an essential nutrient that can promote weight loss by suppressing hunger. Protein slows the emptying of food from your stomach after you eat, and it reduces fluctuations in your blood sugar levels so that you do not feel hungry as soon after you eat, according to Harvard University. One-half cup of cooked navy beans contains 8 grams of protein, or 15 percent of the daily value based on a 2,000-calorie diet. You can lose weight eating low-calorie, high-protein dishes such as scrambled eggs with spinach plus navy beans or chicken chili with navy beans and chicken breast.
Some dishes with navy beans are high-calorie and unlikely to help you lose weight. Baked beans with navy beans, molasses or brown sugar, ketchup and bacon contain empty calories from added sugars and saturated fat. Weight loss is more difficult if you prepare your navy beans with fatty meats, such as bacon and sausage, in dishes such as bean soup with bacon or bean and sausage casserole. Instead, prepare navy beans with vegetables and other lean proteins such as cooked chicken breast.