Is Baked Beans Good For You? why
On September 23, 2022 by Lucky WongBaked beans are legumes with sauce on top that are either homemade or purchased ready-made in cans.
In contrast to the United Kingdom, where they are typically eaten on toast, they are a common side dish at outdoor cookouts in the United States.
Even though baked beans are a legume, you might be wondering if they count.
In this article, the health benefits of baked beans are discussed.
Who Makes Baked Beans?
White, small navy beans are commonly used to make baked beans.
Sugar, spices, and herbs are additional common ingredients. Tomato sauce, vinegar, molasses, and mustard may also be used in recipes.
While some baked beans are vegetarian, others flavor them with small amounts of bacon or salt-cured pork.
Although the beans are often called baked, they aren’t always. They can also be prepared in other ways, such as in a slow cooker or on the stovetop.
Are Baked Beans Wholesome Or Unwholesome?
Beans (typically haricot or cannellini) are a good source of plant-based protein and are high in fiber, as well as being low in fat and calories. They are a good source of the B vitamins folate and iron as well as minerals like zinc and iron. Additionally linked to reduced cardiovascular risk and potential blood sugar balance benefits are beans and pulses in the diet.
Shop-bought baked beans (canned in tomato sauce) are a convenient, affordable snack or part of a meal, but keep in mind that they contain additional ingredients like salt and sugar. Tomato sauce, which is high in lycopene, a protective carotenoid linked to a lower risk of heart disease, typically makes up about a third of the can’s contents.
Although baked beans can be included in a balanced diet, it is best to eat them in conjunction with foods like vegetables, eggs, and slow-release carbohydrates to ensure a good balance of nutrients and little to no salt or sugar. Pick a less salty variety or make your own whenever possible.
Why We Think It’s Healthy:
Beans are an excellent source of lean protein, almost fat-free, and high in soluble fiber. They don’t cause a sharp rise in blood sugar levels because they have a low glycemic index. This is encouraging for people who are dieting or who have diabetes.
Why It’s Not:
Due to the presence of raffinose, a sugar we are unable to digest, beans are generally difficult to digest. Instead, the bacteria in your colon break down raffinose, which results in plenty of toots and byproducts like gas. Additionally, the lectins found in beans have the potential to cause autoimmune diseases like rheumatoid arthritis, multiple sclerosis, or vitiligo. However, canned baked beans, in particular, are particularly bad because they almost always have salt and sugar added to them. If you pick the wrong baked bean can, you might consume as much sugar as you would from a candy bar. All that sugar completely negates any benefit that beans might have had for your blood sugar levels. Consider making your own baked beans, reading the labels carefully, or just eating regular beans.
What Are The Healthiest Baked Beans I Can Purchase?
When purchasing baked beans from a store, read the nutritional information on the label to determine the salt and sugar content, as well as any additional ingredients.
Although there are varieties available that are lower in salt or sugar, they might flavor them with stevia or an artificial sweetener. Additionally, some brands include “extras” like pork or meatless sausages, which could increase the amount of fat, calories, and occasionally sugar and salt.
Baked Beans Nutrition
Many nutrients are present in baked beans.
Though amounts may vary by brand, a 1/2-cup (130-gram) serving of canned baked beans offers approximately (1Trusted Source):
- Calories: 119
- Total fat: 0.5 grams
- Total carbs: 27 grams
- Fiber: 5 grams
- Protein: 6 grams
- Sodium: 19% of the Reference Daily Intake (RDI)
- Potassium: 6% of the RDI
- Iron: 8% of the RDI
- Magnesium: 8% of the RDI
- Zinc: 26% of the RDI
- Copper: 20% of the RDI
- Selenium: 11% of the RDI
- Thiamine (vitamin B1): 10% of the RDI
- Vitamin B6: 6% of the RDI
Fiber and plant-based protein are both present in baked beans. They’re also a good source of thiamine, zinc, and selenium, which support energy production, immune function, and thyroid health, respectively (2Trusted Source, 3Trusted Source, 4Trusted Source).
Notably, legumes contain phytates, which are substances that can obstruct the absorption of minerals. However, cooking and canning reduce the phytate content of baked beans (5Trusted Source).
Also containing polyphenols, baked beans provide healthy plant compounds.
These could reduce inflammation and shield your cells from the harm that unstable molecules called free radicals can do. Both free radical damage and inflammation have been linked to heart disease, cancer, and other chronic diseases (6Trusted Source, 7Trusted Source).
The U.S. dietary guidelines recommend a minimum of 1 1/2 cups (275 grams) of legumes per week for an average 2,000-calorie diet (8Trusted Source).
How Can I Make Baked Beans At Home?
You have more control over the amount of salt and sugar added when you make your own baked beans. Before cooking, soak dried beans the night before to make sure they are well hydrated. Use a combination of bean types or different bean varieties.
See our homemade baked bean recipes.
Is It Ok For Everyone To Eat Baked Beans?
Although generally considered to be safe, canned foods can contain BPA contaminants as well as additives like salt and sugar.
Top Advantages
Baked beans have additional advantages in addition to being nutrient-rich.
Tasty And Convenient
Because baked beans are flavorful and generally popular, they might persuade 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 (9Trusted Source).
Additionally, canned baked beans are quick and simple to make; all you need to do is open the can and heat them.
May Support Gut Health
18% of the RDI for fiber is found in just 1/2 cup (130 grams) of baked beans. Fiber supports gut health, including regular bowel movements (1Trusted Source).
Additionally, fiber feeds the microorganisms in your colon or large intestine. This may increase the number of beneficial bacteria linked to reduced colon cancer risk (10Trusted Source, 11Trusted Source, 12Trusted Source).
Moreover, baked beans contain the plant compounds apigenin and daidzein, as well as other nutrients that may protect against colon cancer (13Trusted Source).
May Lower Cholesterol
Baked beans contain fiber and substances known as phytosterols that can prevent the gut from absorbing cholesterol. This may reduce high blood cholesterol, a risk factor for heart disease (14Trusted Source, 15Trusted Source).
Compared to when they did not eat beans, adults with high cholesterol saw a 5.6% reduction in total cholesterol after consuming 1/2 cup (130 grams) of baked beans every day for two months (16).
In another study, men with borderline high cholesterol consumed 5 cups (650 grams) of baked beans every week for a month. They experienced an 11.5% and 18% decrease in total and LDL (bad) cholesterol, respectively (17Trusted Source).
SUMMARY
A convenient and delicious way to eat beans is in canned baked beans. Additionally, they promote gut health and could reduce cholesterol.
Possible Disadvantages
However, baked beans do have some drawbacks, many of which can be reduced by making them from scratch.
High In Sugar
Usually one or more sweeteners, like sugar or maple syrup, are present in baked beans.
The average amount of added sugar in a 1/2-cup (130-gram) serving of baked beans, whether they are homemade or canned, is 3 teaspoons (12 grams). This is 20% of the daily limit for a 2,000-calorie diet (1Trusted Source, 8Trusted Source, 18Trusted Source).
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 (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source).
At least one American brand produces baked beans with 25% less sugar, and a different brand that is sold in Europe offers baked beans that are only sweetened with stevia, a calorie-free natural sweetener.
The amount of added sugars can be regulated if baked beans are made at home using either canned or dried navy beans.
Tend To Be Salty
Sodium is another nutrient of concern to some people, particularly those prone to high blood pressure with increased salt intake (23Trusted Source).
Canned baked beans average 19% of the RDI for sodium per 1/2-cup (130-gram) serving, which is primarily from added salt (1Trusted Source).
Though not all stores carry them, some brands offer reduced-sodium versions.
You can use less salt when making your own. Use canned beans in place of dried beans when making baked beans to cut the sodium content by about 40% (24). Rinse and drain the beans before cooking.
Contain Additives
The majority of canned baked beans contain additives, which some people prefer to avoid (25, 26Trusted Source).
Among the most common are:
- Modified corn starch. This thickening agent has been improved through chemical alteration, as is typical. It’s also often made from corn that’s genetically modified, a controversial practice with possible risks (27Trusted Source, 28Trusted Source, 29Trusted Source).
- Caramel color. The chemical 4-methylimidazole, which has been linked to cancer, is frequently found in caramel coloring. Still, scientists say current levels allowed in food are safe (30Trusted Source, 31Trusted Source).
- Natural flavors. These are taken from plant or animal foods, but they are typically not basic ingredients you would use at home. The vague description also makes it hard to tell if less common food allergens are present (32Trusted Source, 33, 34Trusted Source).
May Contain Bpa Contaminants
The interior lining of bean cans commonly contains the chemical bisphenol A (BPA), which can leach into foods (35Trusted Source).
The chemical is deemed safe by the Food and Drug Administration (FDA) for uses that are currently approved, but many scientists disagree. Some research suggests that BPA may increase obesity risk and reduce fertility, among other potential health concerns (35Trusted Source, 36Trusted Source, 37Trusted Source, 38Trusted Source).
In a study of foods collected from grocery stores, baked beans ranked fourth highest in BPA among 55 different foods containing detectable amounts of the chemical (39Trusted Source).
Some organic baked bean brands are offered in cans that are free of BPA and similar chemicals. These brands, however, are more expensive.
May Make You Gassy
Beans contain fiber and other indigestible carbs that are fermented by bacteria in your gut, potentially causing you to pass more gas (40Trusted Source).
However, a study found that fewer than half of those who increased their daily intake of baked beans to 1/2 cup (130 grams) did so without experiencing increased gas.
Additionally, 75% of people who initially reported increased gas said it returned to normal levels after 2–3 weeks of eating beans daily (41Trusted Source).
Lectins Are Minimized By Cooking
Legumes, including the navy variety used in baked beans, contain lectins, which are proteins.
Consumed in large amounts, lectins may interfere with digestion, cause intestinal damage, and interfere with hormone balance in your body (42Trusted Source, 43).
But lectins are largely rendered inactive by cooking. Your exposure to these proteins from baked beans is therefore probably negligible and not of concern (43).
SUMMARY
Canning baked beans has potential drawbacks, such as extra sugar and salt, food additives, and BPA contaminants from can linings. By making homemade baked beans, you can reduce these. There may also be digestive problems.
The Bottom Line
Protein, fiber, other nutrients, and healthy plant compounds are all found in abundance in baked beans. They might enhance cholesterol levels and gut health.
Although convenient, canned foods frequently contain a lot of added sugar, salt, additives, and BPA contaminants. Making them from scratch with dried beans is your healthiest choice.
A balanced diet can benefit from including baked beans as a nutrient-dense addition.
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