A staple of the British breakfast could provide numerous health benefits including lowering cholesterol and protecting the heart, according to research. This popular food, which is found in most kitchen cupboards, could also aid in weight management and controlling blood sugar – and costs as little as 28p per tin.
Nutrition experts advised people to eat more baked beans if they’re looking for the ideal meal that is both quick and healthy. Speaking to The Telegraph, Helen Bond, a registered dietitian, explained: “They’re very good for us, and as they’re cooked inside the sealed can 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”. A standard serving of baked beans contains around 168 calories.
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It is also a rich source of both protein and fibre. Helen continued: “Half a tin of beans contains 8g of fibre, 27 percent of our daily recommendation, and fibre is good for our gut and heart health.”
Fibre has many benefits for the body. Nichola Ludlam-Raine, a specialist registered dietitian, said: “The fibre content is particularly beneficial as it supports digestive health, helps regulate blood sugar levels, and can contribute to a feeling of fullness, which aids in weight management.”
It can also help lower cholesterol and lower the risk of heart disease. Heart UK says: “Fibre can help you to feel full, which helps prevent overeating. This can help you maintain a healthy weight, which is good for blood pressure, blood sugar control and cholesterol management.
“Certain soluble fibres form a gel-like substance in the gut. This includes the fibre in oats, barley and pulses. It helps delay or reduce certain nutrients from being absorbed into your blood, such as sugar and fats including cholesterol.”
One scientific study found that baked beans could lower total cholesterol in the blood. As part of the research, which was published in Nutrition Research journal in 2007, a group of hypercholesterolemic men and women consumed a cup of baked beans daily for eight weeks.
Study authors said: “These findings indicate that vegetarian baked bean consumption can reduce serum total cholesterol in hypercholesterolemic adults.”
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It’s not just the beans themselves that have health benefits. The accompanying tomato sauce can also help.
Ludlam-Raine said: “Iron, which is crucial for oxygen transport in the blood, is more easily absorbed in the presence of vitamin C, which baked beans provide in abundance thanks to the tomatoes.” Bond added: “And a third of the contents of the can is tomato sauce, which is rich in lycopene, a protective carotenoid, beneficial for heart and skin health.”
Lycopene may also protect against diabetes and some cancers. However, you should opt for baked beans without added salt and sugar where possible, Ludlam-Raine said. She added: “While some baked beans are technically classified as ultra-processed foods (UPFs) due to the addition of modified cornflour and sometimes preservation methods, their nutritional benefits, such as high fibre and plant-based protein content, make them a UPF not to avoid.
“Choose a brand with a simple ingredient list, free from artificial preservatives, colours, and flavourings,” says Ludlam-Raine. At the time of reporting you can buy a 410g tin of baked beans from Aldi for 28p or a 420g tin for 42p.