What are baked beans?
The tinned baked beans that you find in the supermarket are made from white beans most commonly haricot or cannellini. They are soaked in a tomato sauce with seasonings such onion, salt, sugar and paprika. They are a common choice for
vegetarians as they are an almost complete protein with lots of fibre and B vitamins. They are quick and easy to prepare,it’s always good to have a tin in the cupboard.
How does a serve of baked beans fit into a healthy day of eating?
One serving of baked beans is approximately a quarter of a tin or 138g and contains 117 calories.
Other
nutritional information includes (per 138g serving):
Protein 4.9g
Fat 0.5g
Carbohydrates 12.9g
Sugar 4.6g
Sodium 350mg
Heinz baked beans are not suitable for vegetarians as they contain an animal-based natural flavouring.
Based on Heinz Baked Beans Tomato Sauce
The Salt Reduced Baked Bean Tin contains 235mg of sodium
Health benefits
When it comes to the health benefits of baked beans, you are getting all of your nutrition from the beans themselves, not the sauce.
1. Protein
Beans are a great source of protein in particular for
vegetarians. Add some toast to your meal and you have yourself a complete protein.
2. Fibre
It’s one of their most common traits but beans are packed with fibre. This means that they help keep you full and also reduce bad LDL cholesterol.
3. Fat
With less than 0.3g per 100g baked beans are low in fat so a great, tasty and healthy option.
4. Iron
Baked beans are a good source of
iron.
Health disadvantages
Unfortunately as with most tinned foods you need to be mindful of the sugar and salt intake. ½ cup of baked beans contains around 3 teaspoons of added sugar which is around one-fifth of your daily limit. On the other hand, ½ a cup of beans has almost 19% of your daily sodium (salt) intake. There are a couple of varieties that are “salt reduced” just be wary that they don’t have added sugar.
Baked beans are a great source of fibre, in particular, soluble fibre which is why when they are broken down by the body they can cause flatulence (farts).
Where to buy baked beans
You can buy baked beans from your local supermarket and grocery store. One 555g tin will set you back around $2.50.
They are a cheap protein and it’s always a good idea to have a tin in the pantry, just in case.
Eating Baked Beans
Can baked beans be homemade? If you, provide instructions on how to do this
Firstly, to cut out the sugar and halve the salt why not try making your own baked beans? This healthier
recipe from the Heart Foundation is dietitian approved.
Baked Bean Recipes
Here are three of our favourite recipes, featuring baked beans.
5-Ingredient Potato-Topped Baked Bean Pies
You might want to make a double batch of these super easy pies - they'll be gone in seconds!
Get the full recipe.
Smoked baked beans with avocado & eggs
These smoked beans with speck, smoked paprika, diced tomatoes, toast and eggs make a special breakfast for six – ideal for a family birthday or weekend morning.
Get the full recipe.
Slow-cooked Boston baked beans
A traditional American breakfast and brunch special can be made with ease in your slow cooker!
Get the full recipe.
