Experts have weighed in on the health benefits of a beloved British staple, sharing eight reasons why it’s actually “very good” for us.
Baked beans are a common sight in kitchen cupboards across the country as they’re relatively cheap and offer a quick meal that is both filling and simple to make.
However, perhaps due to the meal’s simplicity and with some varieties falling in the category of ultra-processed foods, it may not be so obvious why they’re a healthy option.
Helen Bond, a registered dietitian, told The Telegraph: “They’re very good for us, and as they’re cooked inside the sealed tin instead of being pre-blanched before canning, all the goodness of the beans and sauce gets locked in.
“If you’re looking for a quick meal, they’re cheaper and much more nutritious than ready meals and takeaways, which are full of salt and fat – both of which are bad for our health.”
Below are eight reasons why baked beans are good for you:
1. Slow-release energy
Beans can serve as a good weight management aid as they make us feel full, and they also offer a more gradual release of energy, as they’re known as slow-release carbohydrates.
2. High in protein
A tin of baked beans, which is usually comprised of haricot beans, provides us with a source of plant-based protein (which is good for muscle growth), according to BBC Good Food.
3. High in fibre
Bond highlighted how the fibre content is “good” for gut and heart health. Half a tin offers roughly 8g of fibre, or around 27 percent of our daily requirements, so pouring a portion over a slice of wholemeal toast can offer even more benefits.
4. Low in fat
While they’re typically considered to be low in fat, the British Heart Foundation has advised people to opt for baked beans that are low in sugar and salt.
5. Low in calories
Similarly, beans are usually low in calories, but it’s important to remember to check the ingredients, as some varieties have high levels of sugar, with a standard tin typically containing 9g (two teaspoons) of sugar, according to the BHF.
6. Heart-healthy
Beans can boost cardiovascular health and balance your blood sugar levels. Meanwhile, the tomato sauce that accompanies the beans is packed with lycopene, which BBC Good Food says is linked to a lower risk of heart disease.
7. Protect against cancers
According to MedicalNewsToday, researchers discovered that haricot beans helped boost the gut microbiome of colorectal cancer survivors, which could help in cancer prevention.
8. Low cholesterol
Baked beans are low in cholesterol, which is better for your heart, while the lycopene offers benefits to both your heart and skin.
In addition, a portion counts as one of our five-a-day and they are a source of vitamins and minerals, which include iron, zinc and vitamin B.
However, some varieties are “technically classified” as ultra-processed foods due to their cornflour content and preservation techniques, according to Nichola Ludlam-Raine, a specialist dietitian.
Despite this, the dietitian told the paper that they’re a “UPF not to avoid” due to their various health benefits, particularly the fibre and plant-based protein.
The experts advised people to opt for organic, or a brand without artificial preservatives, colours and flavourings, and also for us to be mindful of the ingredients, as some types of baked beans contain a lot of salt and sugar.