Canned beans are a versatile processed food and offer a nutritional profile similar to that of dried beans. They are an excellent source of fiber, plant-based protein, and other essential nutrients, such as folate and potassium.
Are baked beans healthy or unhealthy? Nutritionally speaking, beans (typically haricot or cannellini) are a good source of plant-based protein and are high in fibre, as well as being low in fat and calories. They also contain minerals such as iron and zinc, and are a good source of B vitamins such as folate.
Regular products – whether Heinz, Branston, Bush's, or supermarket-own – are high in salt and sugar. The average serve of baked beans (one cup or 150g) can contain an average of 1100mg of sodium, which is 2.8g of a salt, nearly half of the recommended daily allowance (6g).
Heart health
Other research suggests that nutrients in beans may help lower cholesterol. High cholesterol is a risk factor for heart disease and heart attacks. There is evidence that a high fiber diet may help reduce the risk of cardiovascular disease.
Baked beans offer beneficial plant compounds, including polyphenols, as well. These may protect your cells from damage caused by unstable molecules called free radicals and inhibit inflammation. Both free radical damage and inflammation have been linked to heart disease, cancer, and other chronic diseases ( 6 , 7 ).
Are Heinz baked beans A Superfood? “But baked beans provide protein, fibre and micronutrients including thiamine, copper and manganese, so they are a nutritious food.” The beans are the haricot variety (known in the US as navy beans), stewed in a tangy tomato sauce.
With wholemeal bread, beans on toast gives a great balance of protein and carbohydrate. Additionally, you'll get a good dose of other key nutrients. While it's true that most varieties of baked beans contain some added sugar and salt; low-sugar and low-salt varieties are out there.
Beans are in the legume family which includes dried lentils and split peas. Recent research shows the benefits of plant-based foods in the kidney diet. Beans are great for people with kidney disease to enjoy.
Baked beans do have a good nutritional profile: Haricot beans are high in fibre. They are also high in protein, and haricot beans themselves are low in calories. They are also a good source of minerals such as iron and zinc.
Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish.
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans.
Whole grains, beans and lentils for fiber and nutrients.
Although many anti-inflammatory diets claim that whole grains and pulses — beans, peas and lentils — increase inflammation, research shows otherwise. Pulses are high in fiber and magnesium, and magnesium has been shown to help reduce inflammation.
Baked beans are a quick, easy and cheap snack for kids and can be eaten hot or cold straight from the can. They are packed full of iron, protein and fibre which are essential for growth, and also help kids feel fuller for longer.
Adding a cup of beans to your daily diet is one of the cheapest, easiest and tastiest ways to lower cholesterol and blood sugar levels and boost good gut bacteria.
Legumes and pulses, including baked beans, kidney beans, chick peas, lentils and split peas, can help lower cholesterol levels.
Fish and chips is one of the nation's favourite dishes. But both the fish and the chips are usually deep-fried, so can be high in fat and calories. Even oven chips have usually been fried at some point and can have added salt, too. If you're getting a takeaway, stick to a small portion and ask them to hold the salt.
More surprising to some will be what is included in the 3 per cent of calories that the average person eats from “other ultra-processed foods”. This includes baked beans, tinned soups, meat alternatives, soy and drinks used as dairy milk substitutes.
Campos and her colleagues found that people who increased daily servings of white rice over time had higher blood pressure and higher levels of sugar and harmful fats in their blood—warning signs for type 2 diabetes. Those who ate more servings of beans than rice greatly reduced their risk.