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- Is steak healthy? Steak is a good source of protein, vitamins, and minerals, but is often high in saturated fat. Rump and fillet steaks are lower in saturated fat than rib eye or sirloin, while minute steak is lowest in fat.
- Are baked beans healthy? Baked beans are a source of protein and are high in fibre, so are not a bad choice, especially on wholegrain toast or a jacket potato.
- Is pizza healthy? Most shop-bought or restaurant pizzas are high in saturated fat, and they can be salty too. Cheese and meaty toppings (salami, pepperoni, ham, bacon or spiced beef) are the main culprits when it comes to adding saturated fat and salt.
- Are sausages healthy? Sausages are usually high in saturated fat and salt, so aren’t a healthy option. Premium sausages can be even higher in saturated fat and salt than standard versions.
- Overview
- What’s in Baked Beans?
- Baked Beans Nutrition
- Top Advantages
- Possible Disadvantages
- The Bottom Line
Baked beans provide fiber, other nutrients, and plant-based protein and compounds. But canned baked beans may be high in added sugar and salt. The healthiest way to consume baked beans is making them from scratch.
Baked beans are sauce-covered legumes prepared from scratch or sold premade in cans.
In the United States, they’re a popular side dish at outdoor cookouts, whereas people in the United Kingdom eat them on toast.
Though legumes are considered healthy, you may wonder whether baked beans qualify.
Baked beans are typically made with small, white navy beans.
Other common ingredients are sugar, herbs, and spices. Recipes may also include tomato sauce, vinegar, molasses, and mustard.
Some baked beans are vegetarian, while others contain small amounts of bacon or salt-cured pork for flavor.
Despite their name, the beans aren’t always baked. They can be cooked by other methods, too, such as on the stove top or in a slow cooker.
Summary
Common ingredients in baked beans are navy beans, sugar, herbs, and spices. Some also contain tomato sauce, vinegar, molasses, mustard, and pork.
Baked beans provide many nutrients.
Though amounts may vary by brand, a 1/2-cup (130-gram) serving of canned baked beans offers approximately (1):
•Calories: 119
•Total fat: 0.5 grams
•Total carbs: 27 grams
•Fiber: 5 grams
Tasty and Convenient
Baked beans are flavorful and generally well-liked, which may encourage people to eat more legumes. One study found that 57% of adolescents liked baked beans, while less than 20% liked lentil soup or salad made with beans (9). Canned baked beans are also quick and easy to prepare — all you have to do is open the can and heat them.
May Support Gut Health
Just 1/2 cup (130 grams) of baked beans supplies 18% of the RDI for fiber. Fiber supports gut health, including regular bowel movements (1). Fiber also nourishes the microbes in your large intestine or colon. This may increase the number of beneficial bacteria linked to reduced colon cancer risk (10, 11, 12). Moreover, baked beans contain the plant compounds apigenin and daidzein, as well as other nutrients that may protect against colon cancer (13).
May Lower Cholesterol
Baked beans provide fiber and compounds called phytosterols that can inhibit cholesterol absorption in your gut. This may reduce high blood cholesterol, a risk factor for heart disease (14, 15). When adults with high cholesterol ate 1/2 cup (130 grams) of baked beans daily for two months, they saw a 5.6% decrease in total cholesterol compared to when they did not eat beans (16). In another study, men with borderline-high cholesterol ate 5 cups (650 grams) of baked beans weekly for 1 month. They experienced an 11.5% and 18% decrease in total and LDL (bad) cholesterol, respectively (17). Summary Canned baked beans are a quick and tasty way to eat legumes. They also support gut health and may lower cholesterol.
High in Sugar
Baked beans typically contain one or more sweeteners, such as sugar or maple syrup. A 1/2-cup (130-gram) serving of baked beans — canned or homemade — includes an average of 3 teaspoons (12 grams) of added sugars. This is 20% of the daily limit for a 2,000-calorie diet (1, 8, 18). Consuming too much added sugar can cause tooth decay and is linked to an increased risk of obesity, heart disease, type 2 diabetes, and memory problems (19, 20, 21, 22). At least one U.S. brand makes baked beans containing 25% less sugar, and another sold in Europe offers baked beans sweetened only with stevia — a zero-calorie, natural sweetener. Note that if you make baked beans at home using either canned or dried navy beans, you can control the amount of added sugars.
Tend to Be Salty
Sodium is another nutrient of concern to some people, particularly those prone to high blood pressure with increased salt intake (23). Canned baked beans average 19% of the RDI for sodium per 1/2-cup (130-gram) serving, which is primarily from added salt (1). A few brands offer reduced-sodium varieties, though not all stores carry them. In homemade versions, you can add less salt. If you’re making baked beans using canned rather than dried beans, rinse and drain them to reduce the sodium by about 40% (24).
Contain Additives
The majority of canned baked beans contain additives, which some people prefer to avoid (25, 26). Among the most common are: •Modified corn starch. This thickening agent has been altered, typically with chemicals, to make it more effective. It’s also often made from corn that’s genetically modified, a controversial practice with possible risks (27, 28, 29). •Caramel color. Caramel coloring often contains a chemical called 4-methylimidazole, which is a potential cancer-causing agent. Still, scientists say current levels allowed in food are safe (30, 31). •Natural flavors. These are extracted from plant or animal foods but are usually not simple ingredients you would use at home. The vague description also makes it hard to tell if less common food allergens are present (32, 33, 34).
Baked beans are high in protein, fiber, other nutrients, and beneficial plant compounds. They may improve gut health and cholesterol levels.
Canned varieties are convenient but often high in added sugars, salt, additives, and BPA contaminants. Your healthiest option is to make them from scratch using dried beans.
- Marsha Mcculloch, MS, RD
Oct 5, 2019 · Baked beans are a popular snack all over the world, but are a staple in Scottish and English breakfasts. As a readily accessible source of protein and fibre, baked beans are an excellent addition to any diet. The low calories and vegetable content of baked beans make them one of the healthiest foods you can snack on!
Sep 20, 2020 · Quick Answer: Heinz Baked Beans are nutritious, offering plant-based protein, fibre, and essential vitamins. However, they also contain added sugar and salt. Choosing the “no added sugar” option is a healthier choice.
- 84
- 89
- 78
- Calories per 100g
Baked beans could be part of a healthy diet. However, limit salt and sugar in your recipe and eat the beans with vegetables, eggs, and complex carbs to guarantee a decent balance of nutrients. Choose low-salt varieties wherever feasible or prepare your own.
- 130
- 5.98 grams, 25 percent of the DV
- 25 grams, 8 percent of the DV
- 6.01 grams
Aug 30, 2024 · Baked beans are suitable for vegetarians and vegans, and low in fat and calories, with just 168 kcals in half a tin, so they’re excellent for weight management in moderation.
Oct 25, 2024 · Beans could be nature's perfect food. These little powerhouses are packed with vitamins, minerals and phytochemicals, according to 2021 research in Nutrients. But what really takes them to the next level is their unique combo of plant protein and fiber.
