Putting together your weight loss diet can be a challenge with all the possibilities. What about great northern beans, are they good for weight loss or fattening?
Great northern beans are a type of white bean that is maybe not the most popular. Even so, this legume might deserve a spot in your weight loss diet.
Great northern beans are normally gluten-free but it’s always smart to check the packaging to make sure they didn’t come into contact with foods containing gluten.
Like many legumes, many people will benefit in terms of weight loss by eating more great northern beans. Find out just how good great northern beans are, ways to eat them, and how they compare to other beans for weight loss.
Micronutrients in great northern beans
The first thing to look at is the amount of micronutrients in great northern beans.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of boiled great northern beans provides you with approximately (1):
- Manganese: 26% of the DV (Daily Value)
- Folate: 25% of the DV
- Phosphorus: 17% of the DV
- Iron: 12% of the DV
- Magnesium: 12% of the DV
- Copper: 12% of the DV
- Thiamin: 11% of the DV
- Potassium: 11% of the DV
- Calcium: 7% of the DV
- Vitamin B6: 6% of the DV
- Zinc: 6% of the DV
- Selenium: 6% of the DV
And a few others in smaller amounts. These are great amounts of vitamins and minerals per 100 grams compared to many other whole foods.
If you have trouble reaching your daily vitamin and mineral goals great northern beans can be a good food to add to your diet for certain micronutrients.
Great northern beans also contain anti-oxidants. These are substances that help your body deal with oxidative stress, damage that occurs from day to day. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in great northern beans for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Great northern beans contain around 7 grams of fiber per 100 grams.
This is a very big amount compared to many other foods. For most people more fiber is a good thing for weight loss.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in great northern beans you can reduce the time you spend craving for food a very big amount.
Protein in great northern beans for weight loss
Another thing in food that can help you on your weight loss journey is the amount of protein in it.
Great northern beans contain about 8.3 grams of protein per 100 grams. To compare, there are about 25.4 grams per 100 grams in salmon (2). Great northern beans are a decent source of plant-based protein but also a decent source of protein in general.
Protein is considered to be the most filling of the 3 macronutrients. Eating enough protein will also help you prevent muscle loss. Muscle helps you burn extra calories throughout the day which is very good for weight loss. Protein calories also take your body more calories to process than calories from carbs and fats.
The amount of protein in great northern beans is decent for a plant-based source of protein. You will most likely also need protein from other foods but some great northern beans can get you started towards your daily goals.
Do keep in mind that overdoing it with protein isn’t good either.
Are great northern beans good for losing weight?
To know whether or not you can eat great northern beans while trying to lose weight you still need a final piece of the puzzle. The number of calories in great northern beans.
Great northern beans contain around 118 calories per 100 grams. 85.3 of these calories come from the carbohydrates (21.1 g per 100 grams of which 7 g fiber). 1 cup of boiled great northern beans (177 g) contains about 209 calories.
You might be able to fit in some great northern beans but they are generally not suited for low carb diets like the keto diet.
The number of calories in great northern beans is higher than most vegetables and fruits but even with that in mind this number is low compared to many other foods. Great northern beans are even one of the lowest-calorie beans.
Together with the big amount of fiber and a nice amount of protein this means that great northern beans can help you feel fuller without adding that many calories to your diet.
This can help you avoid higher-calorie foods. And for most people that, and thus adding great northern beans to their daily diet, is enough to help them lose weight.
In theory, you can overdo it with great northern beans in terms of calories, in that case they could be fattening. In reality, you will likely feel too full before you reach that point with great northern beans.
Do keep in mind that some people are allergic to great northern beans. These inviduals should avoid this food anyway.
How to eat great northern beans for weight loss
You can implement great northern beans in different ways into your diet. Some are better than others for weight loss. You definitely need to cook great northern beans before eating them. Boiling is the preferred cooking method if you’re trying to lose weight.
After that you can eat them on their own or as an ingredient in other healthy dishes. Here are some examples of weight loss friendly recipes you can add great northern beans to:
How good a recipe with great northern beans is for weight loss depends mostly on the other ingredients. Another example of a decent dish for weight loss is hummus made with great northern beans instead of chickpeas.
Another popular combination is great northern beans with bacon. Pork is decent for weight loss so this combination can definitely be part of a good weight loss diet.
Great northern beans vs other beans for weight loss
You now know how good great northern beans are for weight loss but how do they compare to certain other beans? Find out how good great northern beans are for weight loss vs navy beans, pinto beans, butter beans, and black beans.
Great northern beans vs navy beans
The first comparison is between great northern beans and navy beans. If you look at the calorie amounts you can see that navy beans contain more. Great northern beans contain around 118 calories per 100 grams vs the 140 calories per 100 grams in navy beans (3).
Navy beans contain around 10.5 grams of fiber per 100 grams. A relatively large amount higher than the 7 grams of fiber per 100 grams in great northern beans. Navy beans contain about 8.2 grams of protein per 100 grams. These two types of beans contain similar amounts of vitamins and minerals.
The extra amount of fiber in navy beans is definitely great but the difference in calories is still relevant. The difference won’t be very big but great northern beans are likely slightly better for weight loss than navy beans.
Great northern beans vs pinto beans
There is also a difference in the amount of fiber in these beans. Great northern beans have about 7 grams of fiber per 100 grams vs pinto beans with 9 grams. The difference in protein is smaller, 8.3 grams per 100 grams in great northern beans vs 9 grams per 100 grams in pinto beans. Pinto beans have slightly higher amounts of vitamins and minerals.
The higher amounts of fiber and protein are great but likely not enough. This makes great northern beans likely better for weight loss than pinto beans.
Great northern beans vs butter beans
Butter beans have the same amount of fiber, 7 grams per 100 grams. Butter beans contain a slightly smaller amount of protein, 7.8 grams per 100 grams. These two beans have similar amounts of vitamins and minerals.
Great northern beans and butter beans will have a very similar impact on weight loss.
Great northern beans vs black beans
Great northern beans have about 7 grams of fiber per 100 grams vs black beans with 8.7 grams. Black beans have a bigger amount of protein, 8.9 grams per 100 grams. The amount of vitamins and minerals in these two legumes is slightly in favor of black beans.
The difference will not be that big but great northen beans are likely better for weight loss than black beans.
Chart of great northern beans vs other popular beans
All in all, the differences between these beans won’t make that much of a difference when it comes to losing weight. If you like all these beans equally you might as well choose the alternatives that are slightly better for weight loss.
The amount of vitamins and minerals in the foods does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for great northern beans (1), navy beans (3), pinto beans (4), butter beans (5), and black beans (6) to compare.
|Values Per 100g||Great Northern Beans||Navy Beans||Pinto Beans||Butter Beans||Black Beans|
|Calories||118 calories||140 calories||143 calories||115 calories||132 calories|
|Fiber||7 g||10.5 g||9 g||7 g||8.7 g|
|Protein||8.3 g||8.2 g||9 g||7.8 g||8.9 g|