Baked beans on toast is a British staple and a convenient comfort food enjoyed worldwide. But for many, a lingering question remains: do they actually contribute to a healthy diet and, more specifically, toward the recommended five-a-day target? The answer is not a simple yes or no. While a portion of Heinz baked beans certainly counts, there are important nutritional details to understand to ensure you are making the healthiest choice possible.
The Five-a-Day Rule: A Closer Look
The five-a-day campaign, prominent in the UK, encourages people to consume a minimum of five portions of fruit and vegetables daily. Beans and pulses, including the haricot beans found in Heinz baked beans, are part of this recommendation.
However, a key limitation exists for this food group. Beans and pulses only contribute a single portion to your daily total, regardless of how much or what variety you consume. This is because, while they are excellent sources of fibre and protein, they offer a different nutrient profile compared to fruits and many vegetables and, therefore, cannot replace multiple portions.
What Constitutes a Portion of Baked Beans?
To reap the five-a-day benefit, it is crucial to understand the correct portion size. An official portion of beans or pulses is defined as 80g, which is approximately three heaped tablespoons. A standard 415g can of Heinz baked beans contains about two of these portions. Therefore, to count one portion towards your five-a-day, you would need to consume around half a can.
Unpacking the Heinz Nutritional Profile
Beyond just counting as a portion, it is important to look at the overall nutritional content of canned baked beans. This helps to determine how they fit into a balanced diet.
Fibre and Protein One of the most significant nutritional advantages of baked beans is their high fibre content. Haricot beans are packed with both soluble and insoluble fibre, which aids digestion, promotes gut health, and can help regulate blood sugar levels. For example, half a standard can of Heinz beans contains approximately 8g of fibre, a substantial contribution to the recommended daily intake. The beans also provide a good source of plant-based protein, making them a valuable component for vegetarians and vegans.
Sugar and Salt This is where consumers need to be vigilant. Standard canned baked beans, like those from Heinz, contain added salt and sugar in the tomato sauce. Half a can of standard Heinz beans can contain around 8.9g of sugar and 1.3g of salt. While this is within daily limits for an average adult, it is a factor to consider, especially for those watching their intake. Fortunately, brands now offer lower-sugar and lower-salt varieties, significantly reducing these levels.
Vitamins and Minerals In addition to fibre and protein, baked beans offer a variety of other nutrients, including B vitamins, iron, magnesium, and zinc. The tomato sauce also contributes lycopene, an antioxidant that is particularly well absorbed after cooking.
Standard vs. Low-Sugar/Low-Salt Baked Beans
Making an informed choice requires a look at the nutritional differences between standard canned baked beans and their reduced-sugar and reduced-salt counterparts. Here is a simplified comparison based on typical 100g servings.
| Feature | Standard Baked Beans (per 100g) | Low-Sugar/Low-Salt Baked Beans (per 100g) |
|---|---|---|
| Energy | approx. 81 kcal | approx. 70-80 kcal |
| Sugar | approx. 4.3g | approx. 2-3g |
| Salt | approx. 0.6g | approx. 0.4-0.5g |
| Fibre | approx. 3.9g | approx. 3.5-4.0g |
| Protein | approx. 4.8g | approx. 4.5-5.0g |
Baked Beans in a Balanced Diet
To maximise the health benefits of baked beans, it is best to incorporate them as part of a balanced meal. Consider these serving suggestions:
- Pair with whole grains: Instead of standard white bread, serve your beans on wholemeal toast or with a jacket sweet potato to add more fibre and nutrients.
- Add extra vegetables: Boost your five-a-day count by mixing chopped bell peppers, onions, or spinach into your beans before heating.
- Use as a base: Baked beans can be a foundation for a healthy chilli or stew, where you can easily control the seasoning and add fresh ingredients.
Potential Drawbacks and Considerations
While largely beneficial, there are a few other aspects to consider:
- Ultra-Processed Food (UPF) Classification: Some dietitians classify canned baked beans as an ultra-processed food due to their ingredients and manufacturing. However, many still consider them a healthy and nutritious option, unlike other UPFs, especially when choosing lower-sugar and salt varieties.
- BPA and Can Linings: Some canned food linings contain Bisphenol A (BPA). While the FDA considers it safe in approved uses, concerns exist. Some brands offer BPA-free options, though they may cost more.
- Flatulence: The fibre and indigestible carbs in beans can cause gas. For many, this subsides as their digestive system adjusts to a higher fibre intake.
Conclusion
In short, do Heinz baked beans count as one of your five a day? Yes, a standard portion of 80g does. They are an excellent source of fibre, protein, and other important nutrients. The key to including them in a healthy diet is moderation and informed choices. Opting for the lower-sugar and lower-salt varieties significantly reduces potential downsides, while pairing them with a wide range of other vegetables ensures you get the full spectrum of nutrients needed to meet your five-a-day goal.
