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Navy bean
Navy bean
Navy bean
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Navy bean
About 25 white beans
SpeciesPhaseolus vulgaris

The navy bean, haricot bean, Jigna bean, pearl haricot bean,[1] Boston bean,[2] white pea bean,[3] or pea bean[4] is a variety of the common bean (Phaseolus vulgaris) native to the Americas, where it was first domesticated.[5] It is a dry white bean that is smaller than many other types of white beans, and has an oval, slightly flattened shape.[1] It features in such dishes as baked beans,[1] various soups such as Senate bean soup,[6] and bean pies.

The plants that produce navy beans may be either of the bush type or vining type, depending on the cultivar.[7]

History

[edit]
Navy beans being served at the Navy Memorial (2007)

The name "Navy bean" is an American term coined because the US Navy has served the beans as a staple to its sailors since the mid-1800s.[8]

In Australia, navy bean production began during World War II when it became necessary to find an economical way of supplying a nutritious food to the many troops—especially American troops—based in Queensland. The United States military maintained a large base in Kingaroy and had many bases and camps throughout south-east Queensland. It actively encouraged the widespread planting of the beans.[8] Kingaroy is known as the Baked Bean Capital of Australia.[8] Another popular name for the bean during this time was "the Yankee bean".[8]

Cultivars

[edit]

Navy bean cultivars include:

  • Rainy River[9]
  • Robust, resistant to the bean common mosaic virus,[10] which is transmitted through seeds[9]
  • Michelite, descended from Robust, but with higher yields and better seed quality[9]
  • Sanilac, the first bush navy bean cultivar[9]

Nutrition

[edit]
Navy beans, boiled, unsalted
Nutritional value per 100 g (3.5 oz)
Energy140 kcal (590 kJ)
26 g
Dietary fiber10.5 g
0.62 g
8.23 g
Vitamins and minerals
VitaminsQuantity
%DV†
Thiamine (B1)
20%
0.237 mg
Riboflavin (B2)
5%
0.066 mg
Niacin (B3)
4%
0.649 mg
Pantothenic acid (B5)
5%
0.266 mg
Vitamin B6
8%
0.138 mg
Folate (B9)
35%
140 μg
Vitamin K
1%
0.6 μg
MineralsQuantity
%DV†
Calcium
5%
69 mg
Copper
23%
0.21 mg
Iron
13%
2.36 mg
Magnesium
13%
53 mg
Manganese
23%
0.527 mg
Phosphorus
12%
144 mg
Potassium
13%
389 mg
Zinc
9%
1.03 mg
Other constituentsQuantity
Water63.8 g
Link to Nutrient Report at USDA FoodData Central
†Percentages estimated using US recommendations for adults,[11] except for potassium, which is estimated based on expert recommendation from the National Academies.[12]

Cooked (boiled) navy beans are 64% water, 26% carbohydrates, 8% protein, and less than 1% fat (table). In a reference amount of 100 g (3.5 oz), cooked navy beans supply 140 calories of food energy, 10 g (0.35 oz) of dietary fiber, and are a rich source (20% or more of the Daily Value, DV) of folate, thiamine, copper, and manganese (20-35% DV). They are a moderate source (10-19% DV) of several dietary minerals (table).

Phytochemicals

[edit]

White bean phytochemicals include phosphatidylserine,[13] apigenin,[14] saponins,[15] ferulic acid, and p-coumaric acid.[16]

Storage and safety

[edit]

Dried and canned beans stay fresh longer by storing them in a pantry or other cool, dark place under 75 °F (24 °C). With normal seed storage, seeds should last from one to four years for replanting. Seeds stored under good conditions can be stored almost indefinitely before cooking. Beans that are discolored from the pure white color should be avoided, as they may have been poorly handled while they dried.[17]

See also

[edit]

References

[edit]
Revisions and contributorsEdit on WikipediaRead on Wikipedia

Navy bean

View on Grokipedia
from Grokipedia
The Navy bean (), also known as the pea bean or haricot, is a small, oval-shaped variety of the common bean characterized by its smooth, creamy white seed coat and mild, delicate flavor. Native to the Americas where it was domesticated over 7,000 years ago, it belongs to the legume family and is cultivated worldwide as a dry edible bean. The name "Navy bean" originated in the early 19th century, likely during the , when Commodore valued the bean's high protein content, ease of storage, and transportability for provisioning U.S. Navy ships on . Renowned for its versatility in , the Navy bean is a key ingredient in traditional dishes such as , , and various soups, stews, and salads due to its soft texture when cooked and ability to absorb flavors. In the United States, it is one of the most commercially produced dry bean varieties, with major growing regions including , , and , where breeding programs since the early 20th century—starting with the 1915 release of the Robust variety—have focused on improving yield, resistance, and adaptability to temperate climates. The beans are typically harvested dry, with plants growing as upright bushes about 18-24 inches tall, producing pods containing 4-6 seeds each. Nutritionally, cooked Navy beans are a nutrient-dense food, providing approximately 140 calories per 100 grams, along with 8.2 grams of protein (approximately 9.9 grams per 120-gram serving), 10.5 grams of , and significant amounts of (35% of the Daily Value), manganese (22% DV), and iron (13% DV), while being low in fat (0.7 grams) and sodium when prepared without added salt. These attributes contribute to benefits including improved digestive , , and reduced levels, making Navy beans a valuable component of plant-based diets and a staple in global efforts.

General Information

Description

The navy bean () is characterized by its small, oval-shaped seeds, typically measuring about 1 cm in length, with a smooth, white or cream-colored exterior and a mild, delicate flavor. These seeds are harvested dry from pods and are notably smaller and more rounded than those of other white bean varieties, such as the larger, kidney-shaped great northern or cannellini beans. The itself is an annual that grows as either a bushy, upright form or a vining type, reaching heights of 0.3 to 1 meter depending on the and growing conditions. It features trifoliate leaves with three ovate to ovate-orbicular leaflets, each 6-15 cm long, and produces small flowers that are white, , or .

Taxonomy

The navy bean (Phaseolus vulgaris var. navy) is a variety of the common bean species, classified in the genus Phaseolus within the legume family Fabaceae and subfamily Faboideae. The species P. vulgaris encompasses a wide array of domesticated varieties, including dry beans like the navy type, which are distinguished by their small, oval, white seeds and primarily bush growth habit. Domesticated from wild progenitors native to Mesoamerica, P. vulgaris represents one of five major domesticated species in the Phaseolus genus, which originated in the Americas and includes about 70 species in total. The navy bean variety traces its lineage to the Mesoamerican domestication center, where early cultivation selected for traits like non-shattering pods and larger seeds from wild ancestors. The navy bean is genetically distinct from other economically important Phaseolus species, such as the lima bean (P. lunatus), which has larger seeds and a separate domestication history in , and the runner bean (P. coccineus), a climbing species native to Central American highlands. Within P. vulgaris, genetic diversity is structured into two primary gene pools—Mesoamerican and Andean—that diverged over 100,000 years ago, with navy beans aligning to the Mesoamerican pool alongside other small-seeded types like and beans. divisions in the species are often based on seed coat color (e.g., white for navy beans) and growth habit, with determinate (compact, bushy) forms predominant in navy varieties versus indeterminate (vining) types in others.

History

Origins

The navy bean, a of the common bean (), traces its origins to the of wild P. vulgaris in approximately 8,000 years ago by indigenous peoples in present-day and . Genetic analyses confirm that this domestication event occurred in the Lerma-Santiago River Basin, marking a significant reduction in compared to wild progenitors as humans selected for larger seeds and non-shattering pods. Archaeological evidence from sites such as the Tehuacán Valley in Mexico supports this timeline, with domesticated bean remains dated to around 7,000–5,000 years , indicating early cultivation practices. Following initial domestication, P. vulgaris spread southward from to the Andean region of , where a parallel independent event occurred around 7,000–10,000 years ago, leading to distinct gene pools adapted to high-altitude environments. This migration and secondary are evidenced by patterns, with Andean populations showing unique adaptations while retaining traces of Mesoamerican ancestry in some lineages. The navy bean specifically derives from the Mesoamerican gene pool, characterized by small-seeded varieties that were cultivated alongside in systems known as the "three sisters." In pre-Columbian societies, P. vulgaris served as a dietary staple providing essential protein, integral to the agricultural systems of Mesoamerican cultures like the Maya and Aztec, where it complemented and squash in daily meals. Similarly, after its spread, Andean civilizations such as the Inca incorporated domesticated beans into their highland farming, valuing them for nutritional completeness and storage durability. The crop reached in the 16th century, introduced by Spanish explorers returning from the , which facilitated its adaptation to climates and integration into Mediterranean and later global agriculture. This transatlantic exchange marked the beginning of P. vulgaris' worldwide dissemination, with early European records noting its cultivation in and by the mid-1500s.

Naming and historical uses

The name "navy bean" derives from its adoption as a in the United States Navy rations during the mid-19th century, specifically from the onward, due to the bean's exceptional long , high providing protein and , and ease of preparation for sailors on extended voyages. These small, white dry beans were valued for their ability to remain stable without refrigeration, making them ideal for naval provisions where fresh food was scarce. In the 19th century, navy beans gained further prominence through their inclusion in Union Army provisions during the (1861–1865), where they served as a reliable, economical source of sustenance for soldiers, often prepared as or soup to combat hunger and maintain morale. This military association extended into the early 20th century with the creation of in 1903, a simple recipe featuring navy beans, ham hocks, onions, and potatoes, reportedly requested by Idaho Senator Fred Thomas Dubois to be added permanently to the U.S. Senate dining room menu as a daily offering. The soup's enduring tradition underscores the bean's role in institutional . During in the 1940s, navy bean production in expanded significantly to meet the demands of Allied forces, particularly American troops stationed there, marking a transition to large-scale commercial cultivation centered in regions like , , for its efficient provision of portable, nutrient-dense rations. This wartime effort highlighted the bean's global strategic importance beyond its U.S. origins. Navy beans hold cultural significance in American dishes such as , a hearty staple in cuisine often sweetened with and paired with . In other regions, they are known by alternative names including "pearl bean" (or pearl haricot) and "white pea bean," reflecting variations in local terminology for this versatile .

Cultivation

Production

Navy beans () thrive in well-drained sandy soils with a range of 6.0 to 7.5, requiring full sun exposure and optimal growing temperatures between 20°C and 30°C (68°F to 86°F). Planting occurs in spring after the last frost, when soil temperatures reach at least 16°C (60°F), with seeds sown 2.5 to 4 cm (1 to 1.5 inches) deep and spaced 15 cm (6 inches) apart in rows. The matures in 85 to 100 days, at which point plants are harvested for dry beans once pods yellow and seeds harden. The is the leading global producer of navy beans, accounting for approximately 50% of world output, primarily in the states of , , and . In 2023, U.S. production reached 145,500 tonnes (3,208 thousand cwt), up from the 2023 forecast but still reflecting challenges from prior years; in , production declined 18% to 119,500 tonnes (2,634 thousand cwt) due to acreage reductions and weather impacts. Other significant producers include , particularly in , where navy beans form a key part of cropping systems, and , though production there has declined in recent decades. Emerging production occurs in , such as , where navy beans contribute to security and export markets amid expanding smallholder cultivation. Global navy bean production is estimated at 200,000 to 300,000 tonnes annually as of 2023, reflecting the crop's niche within broader dry bean markets. Average yields for navy beans range from 1,500 to 2,500 kg per , depending on environmental conditions and practices, with higher yields achieved through improved varieties and optimal spacing. Economically, the supports rural livelihoods, with U.S. navy bean production valued at around $168 million in recent years, though challenges such as drought stress and pests like the bean leaf beetle (Cerotoma trifurcata) can reduce yields by up to 20-50% in affected areas. These issues necessitate and strategies to maintain productivity. As a , navy beans exhibit strong nitrogen-fixing capabilities through symbiotic relationships with bacteria, potentially supplying 50-100 kg of per to the and reducing the need for synthetic fertilizers in rotations. This trait enhances by improving for subsequent crops like corn or , where following can increase yields without additional inputs. Crop rotation with navy beans also promotes better structure, reduces erosion, and breaks pest cycles, contributing to long-term agricultural resilience.

Cultivars

Navy bean breeding programs have primarily focused on selecting for seed size, a pure white seed coat, and resistance to key diseases, including anthracnose caused by Colletotrichum lindemuthianum and bean common mosaic virus (BCMV). Resistance to anthracnose has been incorporated through s such as Co-4 and Co-42, enabling cultivars to withstand multiple races prevalent in production areas. Similarly, the I provides broad-spectrum resistance to BCMV strains, reducing yield losses from viral infections that can exceed 50% in susceptible lines. These traits enhance overall productivity and adaptability without relying on chemical controls. Prominent cultivars illustrate these breeding priorities. In the United States, 'C-20', released in 1983 by Michigan State University, exemplifies early upright navy beans with high yield potential and BCMV resistance via the I gene, marking a shift toward mechanically harvestable varieties. 'Ensign', a mid- to full-season bush type with short-vine architecture, supports direct harvesting and includes I gene-mediated BCMV resistance, making it suitable for North American dryland systems. 'Avalanche', developed by North Dakota State University and released in 2008, offers medium maturity, large seed size, and improved yield under variable conditions, with tolerance to common diseases. More recently, 'AuSable', released in 2024 by Michigan State University, provides high yields, early to midseason maturity, and resistance to key diseases, suitable for direct harvest in Midwest conditions. In Australia, 'Sirius', bred in Queensland during the 1990s, was selected for subtropical adaptation, featuring compact growth and resistance to local anthracnose races for reliable performance in rainfed environments. Regional adaptations highlight diverse breeding goals. U.S. Midwest cultivars, such as those from programs, emphasize cool-climate tolerance and upright habits for short-season areas like and . In , varieties tailored for smallholder farming, including biofortified types like those derived from CAL 96 (released as K132 in ), prioritize drought escape and disease resistance to support low-input systems in East African highlands. Recent developments maintain the GMO-free status of navy beans through conventional breeding, with post-2010 efforts yielding drought-tolerant lines like 'DNB 11-10', which exhibit enhanced root traits and yield stability under water-limited conditions exceeding 20% improvement over standards. These advancements address climate variability while preserving market-preferred traits.

Culinary and Industrial Uses

Culinary applications

Navy beans are prized in culinary applications for their mild flavor, ability to absorb seasonings, and creamy texture achieved through boiling, making them a staple in both traditional and contemporary dishes. In the United States, they feature prominently in , a longstanding tradition served daily in the U.S. Senate since the early 20th century, typically prepared with smoked ham hocks, onions, and potatoes for a hearty, savory . Another classic is , a slow-cooked dish combining navy beans with , mustard, and or to create a sweet-savory side often enjoyed at barbecues or holiday meals. In African American cuisine, particularly within communities, navy beans form the base of bean pies, a custard-like blended with , eggs, , and spices, offering a nutritious alternative to traditional sweets and commonly sold at bakeries near mosques. Globally, navy beans appear in diverse preparations such as salads, stews, and purees, often using canned or dried forms for convenience. For instance, in Middle Eastern-inspired recipes, they are incorporated into bean salads dressed with lemon juice, oil, and herbs, or added to stews like Persian alongside chickpeas and lentils. Pureed navy beans serve as a base for dips or patties, adapting falafel-like recipes by substituting for chickpeas to yield softer textures in vegetarian adaptations. Their culinary versatility allows navy beans to substitute seamlessly for other white beans like great northern or cannellini in recipes ranging from soups to casseroles, enhancing flavor absorption without overpowering other ingredients. In modern trends, particularly since amid rising demand for plant-based options, navy beans are increasingly used as a protein source in vegan products, such as white bean burgers patties formed with onions, , and breadcrumbs, or blended into creamy soups and meatless stews to meet the growing popularity of flexitarian and vegan diets.

Other uses

Navy beans, as a variety of common bean (Phaseolus vulgaris), are utilized as a protein-rich supplement in after processing to mitigate anti-nutritional factors such as inhibitors and . Ground or cooked navy beans serve as an alternative protein source in diets for and , where inclusion levels typically range from 5% to 20% to maintain growth performance without adverse effects on feed intake or digestibility. In swine diets, navy beans must be heat-treated prior to incorporation to ensure palatability and nutritional efficacy, with studies indicating safe use up to 20% in processed form for growing-finishing pigs. In industrial applications, starch extracted from navy beans finds use as a binder in pharmaceutical tablet formulations, offering comparable binding strength to conventional while providing a plant-based alternative. Navy bean , derived from milled beans, supports gluten-free product in non-food contexts, such as specialty binders or texturizers, leveraging its high starch content for properties in and related processes. Traditionally, navy beans contribute to through symbiotic with bacteria, making their residues an effective or rotational crop to reduce synthetic fertilizer needs in . This capability, though modest compared to other (fixing less than 50 lb N per acre), supports sustainable farming practices in bean-producing regions. Emerging research explores navy bean-derived extracts for pharmaceutical and supplement applications, including bioactive peptides with antihypertensive potential generated via enzymatic hydrolysis. Post-2015 studies have demonstrated the encapsulation of these peptides in nanoliposomes to enhance stability and bioavailability for potential nutraceutical use.

Nutrition and Health

Nutritional composition

Navy beans offer a nutrient-dense profile, particularly valued for their high complex carbohydrate content and moderate protein levels in cooked form. Per 100 grams of cooked navy beans (mature seeds, boiled without salt), the macronutrient composition includes 140 kcal of energy, approximately 8.2 grams of protein, 26 grams of carbohydrates (of which 10 grams are dietary fiber), and 1 gram of fat. Cooked navy beans provide approximately 9.9 grams of protein per 120 grams (based on USDA data: 15 grams of protein per 182-gram cup, scaled proportionally). This makes them a low-fat source of sustained energy, with the majority of calories derived from complex carbohydrates. The beans exhibit a low of approximately 30, reflecting their slow digestion due to high content, which supports stable glucose levels. Navy beans are also noteworthy for their density, providing essential vitamins and minerals. Key contributors per 100 grams include at 150 μg (38% of the Daily Value, DV), manganese at 0.5 mg (22% DV), iron at 2.4 mg (13% DV), magnesium at 50 mg (12% DV), phosphorus at 167 mg (13% DV), thiamin at 0.24 mg (20% DV), and vitamin B6 at 0.11 mg (6% DV). These values position navy beans as a strong plant-based source for and in particular.
NutrientAmount per 100g Cooked% Daily Value
150 μg38%
0.5 mg22%
Iron2.4 mg13%
Magnesium50 mg12%
167 mg13%
Thiamin0.24 mg20%
0.11 mg6%
In comparison to other , navy beans provide lower protein content than cooked lentils (9 grams per 100 grams) but lower than cooked soybeans (17 grams per 100 grams), based on USDA data. A typical serving of 1/2 cooked navy beans (about 91 grams) delivers roughly 7 grams of protein, serving as an effective contributor to daily protein needs in vegetarian diets.

Phytochemicals

Navy beans ( L.), a of common beans, contain key bioactive phytochemicals including such as and , which exhibit antioxidant activity primarily through scavenging free radicals and chelating metal ions. , triterpenoid glycosides with amphiphilic properties, and , polyphenolic compounds that can bind proteins, are predominantly located in the seed coats, contributing to the beans' defense against pests and pathogens. Polyphenols in navy beans, encompassing phenolic acids and , total 200–500 mg equivalents per 100 g dry weight, with higher concentrations in the compared to the seed coat; notable among these are derivatives, hydroxycinnamic acids linked to that enhance structural integrity and bioactivity. Anti-nutritional phytochemicals include , a phosphorous storage compound that chelates minerals such as iron, , and calcium, present at 1–2% of dry weight (approximately 8.5–14.8 mg/g). , specifically hemagglutinins like phytohemagglutinin, are proteins that bind carbohydrates and cause of red blood cells, found throughout the bean but concentrated in raw seeds. These phytochemicals are extracted using solvent-based methods such as or fractionation, followed by quantification via (HPLC) coupled with diode array detection (DAD) or for precise identification and measurement of individual compounds like and phenolic acids. Content varies by , with some showing up to 20–30% higher levels in organically grown navy beans compared to conventional ones due to environmental stress responses.

Health benefits

Navy beans contribute to cardiovascular health primarily through their soluble fiber content, which binds to acids in the digestive tract and promotes their , thereby reducing (LDL) cholesterol levels. Studies on non-soy consumption, including navy beans, indicate that regular intake can lower total by approximately 11.8 mg/dL and LDL cholesterol by 8.0 mg/dL. The National Cholesterol Education Program recommends 5–10 g of soluble fiber daily, which can achieve a 5% reduction in LDL cholesterol, a threshold met by incorporating about half a of cooked navy beans into the diet several times per week. Additionally, the in navy beans supports healthy by counteracting sodium's effects and relaxing blood vessel walls, as evidenced by research on legume-rich diets. The high fiber content of navy beans, including both soluble and insoluble forms, aids digestive health by adding bulk to stool and facilitating regular bowel movements, which helps alleviate . Resistant starch in navy beans acts as a prebiotic, reaching the colon undigested to ferment and nourish beneficial gut , thereby enhancing diversity and gut . Clinical trials, such as the BE GONE study, have shown that adding one cup of navy beans to the diet most days improves composition and reduces markers of in the colon. For diabetes management, navy beans offer a low (GI) due to their combination of and slowly digestible starches, which moderates postprandial blood sugar spikes and supports stable glucose levels. A 2022 meta-analysis of randomized controlled trials on consumption, including navy beans, found improvements in glucose, insulin sensitivity, and HbA1c among adults with and without . This effect stems from the beans' ability to slow absorption, as demonstrated in studies where bean-inclusive meals reduced glycemic responses compared to high-GI alternatives like . Beyond these benefits, navy beans provide , which is crucial during pregnancy for preventing defects in the developing ; maternal intake of more than one cup of dried beans daily has been associated with higher folate levels and better overall nutrient profiles. Regarding , cohort studies like the Polyp Prevention Trial indicate that consuming over 39 grams of dry beans per day, including navy beans, is linked to a 65% lower recurrence rate of advanced colorectal adenomas, potentially due to enhanced gut health and antioxidant activity.

Preparation and Storage

Storage methods

Navy beans, as a type of dry bean, should be stored in airtight containers such as jars or food-grade to protect against and pests, in a cool (10-15°C), dry location away from light and heat sources to maintain quality. Whole dry navy beans stored under these conditions have a of 2-3 years at best quality, though they remain safe indefinitely if free from contamination. For canned navy beans, unopened containers can be kept at in a pantry for up to 3-5 years while preserving optimal flavor and texture, provided the cans are undamaged and stored away from extreme temperatures. Once opened, transfer the beans and liquid to a covered glass or plastic container and refrigerate them, where they will remain fresh for 3-5 days. Freezing offers extended preservation for both dry and cooked navy beans. Dry beans can be frozen in airtight bags or containers for 1-2 years or longer without significant quality loss, effectively halting pest activity and degradation. Cooked navy beans, portioned into freezer-safe containers, maintain quality for up to 6 months when frozen at 0°F (-18°C) or below. To ensure quality during storage, inspect navy beans regularly for signs of spoilage, including moisture content below 12% to prevent mold growth, presence of pests like weevils, or discoloration indicating oxidation or . Vacuum-sealing dry beans in oxygen-barrier bags can further extend shelf life by reducing exposure to air and moisture, potentially up to 10 years under ideal conditions.

Safety and cooking

Like other varieties of the common bean, navy beans contain such as phytohemagglutinin, although at much lower levels than in red kidney beans. Consuming undercooked navy beans may cause mild digestive discomfort; thorough cooking inactivates these compounds and is recommended. Additionally, navy beans are rich in , an anti-nutritional factor that binds to like iron, , and calcium, reducing their in the digestive tract. Soaking the beans prior to cooking can mitigate phytic acid's effects by leaching a significant portion into the water, thereby improving mineral absorption. To prepare navy beans safely, begin by soaking the dry beans in water for 8 to 12 hours, which not only reduces cooking time but also helps initiate the breakdown of anti-nutritional compounds. After soaking and draining, boil the beans in fresh water for 1 to 2 hours until they reach a tender consistency, ensuring thorough heat penetration. For faster preparation, pressure cooking soaked navy beans at high pressure for 10 to 15 minutes yields tender results while effectively inactivating toxins. Proper cooking is essential for toxin inactivation, as lectins in navy beans are heat-labile and require temperatures above 100°C to denature. presoaked beans for at least 30 minutes at 100°C can achieve complete destruction of phytohemagglutinin, with studies showing up to 95% reduction in lectin activity after similar heat treatments. Discarding the soaking water further aids safety by removing up to 75% to 90% of oligosaccharides, water-soluble sugars that contribute to gas and if ingested. Bean allergies are rare, with prevalence for non-peanut/soybean legumes like navy beans estimated at 0.5% or less in the general , though individuals with multiple allergies may experience . For those with , navy beans contain moderate purine levels (approximately 20 to 75 mg per half-cup serving), but clinical evidence indicates they do not significantly elevate or trigger flares, supporting moderate intake as part of a balanced diet.

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