What is in a baked bean?
Baked beans, a staple in many cuisines, are typically made from haricot beans, also known as navy beans, cooked in a tomato sauce. As a legume, the haricot bean provides significant nutritional value. Canned versions add convenience but may also introduce extra salt, sugar, and additives, impacting the overall health profile. A 200g serving of canned baked beans provides approximately 10g of protein and nearly 10g of fibre, showcasing its potential as a nutritious food source. Homemade versions or varieties labeled as 'low-salt' and 'low-sugar' can minimize these concerns.
The protein reality: Complete vs. incomplete
Protein is essential for muscle repair, growth, and overall body function. It is composed of amino acids, and while animal proteins are considered 'complete' because they contain all nine essential amino acids, most plant-based proteins, including beans, are 'incomplete'. This means they are low in or missing certain essential amino acids. However, this is easily remedied by combining them with other complementary foods throughout the day. For example, serving baked beans with whole-grain toast provides a complete protein profile, just like meat or dairy.
Nutritional benefits beyond protein
Beyond their protein content, baked beans offer a wealth of other health benefits, primarily due to their high fiber content. A half-can serving can provide a significant portion of your daily fiber recommendation, supporting digestive health and promoting a feeling of fullness. The fiber, which includes a resistant starch component, also acts as a prebiotic, feeding beneficial gut bacteria. The beans' low glycemic index means they release sugar slowly into the bloodstream, helping to regulate blood sugar levels. Additionally, the tomato sauce contributes lycopene, a potent antioxidant that combats free radicals and may reduce the risk of certain cancers. Baked beans are also a good source of minerals like iron, zinc, and magnesium, and B-vitamins, including folate.
How to boost the protein in baked beans
- Pair with whole grains: A classic for a reason, pairing baked beans with whole-grain toast provides a complete protein profile.
- Add cheese: Melting grated cheese on top is a simple and tasty way to increase protein content.
- Mix in eggs: For a high-protein breakfast, scramble eggs with baked beans.
- Top with nuts or seeds: A sprinkle of toasted seeds or nuts adds a protein boost and extra crunch.
- Incorporate with other proteins: Mix into a cottage pie or casserole with lean mince or chicken to increase overall protein while also adding fibre.
Protein comparison: Baked beans vs. other legumes
To understand where baked beans stand, here's a comparison of protein content per 100g, based on typical cooked values. It’s important to note that the preparation and canning process can affect these numbers.
| Legume | Protein (per 100g) | Notes |
|---|---|---|
| Baked Beans (canned) | 4.7g–5.5g | Protein can vary by brand and preparation. |
| Lentils (cooked) | 9.02g | Significantly higher protein than canned baked beans. |
| Black Beans (cooked) | 9g | Offers slightly more protein and a very low glycemic index. |
| Chickpeas (cooked) | 8.8g | Comparable protein to black beans, with different essential amino acid strengths. |
| Soybeans (cooked) | 13g+ | One of the highest protein legumes, and a complete protein. |
Health considerations for baked beans
While baked beans are a nutritious option, it’s wise to be mindful of potential drawbacks, especially with canned varieties.
High sugar and salt content: Many canned baked beans contain added sugars and salt. Consuming too much added sugar and salt is linked to health issues like high blood pressure and heart disease. Choosing low-sodium and low-sugar versions or making them at home is the best approach.
Additives: Some brands use additives like modified corn starch for thickening. While not necessarily harmful in small doses, some individuals prefer to avoid them.
BPA concerns: The cans themselves can be a concern for some, as the lining may contain bisphenol A (BPA), which can potentially leach into the food. Many manufacturers now offer BPA-free options, but checking labels or making baked beans from scratch eliminates this concern entirely.
Digestive effects: The high fiber content in beans can cause gas and bloating for some individuals, especially when first introduced to the diet. Gradually increasing consumption can help the digestive system adjust. Rinsing canned beans can also help minimize this effect.
Conclusion: A protein source worth considering
So, are baked beans a good source of protein? Yes, they are a valuable, affordable, and convenient source of plant-based protein, especially when paired with complementary foods like whole grains to create a complete amino acid profile. They also offer significant amounts of dietary fiber, antioxidants, and essential minerals. However, the added sugar and salt in many canned products require conscious label-reading or opting for homemade versions to maximize health benefits. By choosing wisely and incorporating them into a balanced diet, baked beans can certainly play a positive role in meeting your protein and nutrient goals.
