The Surprising Sugar Content in Standard Baked Beans
Most people think of baked beans as a healthy, fiber-rich food, and while they are high in protein and fiber, the sugar content can be a major concern. Traditional recipes often include sweeteners like brown sugar, molasses, or high-fructose corn syrup, contributing significantly to a can's total sugar. For example, a standard half-can serving can have around 9g of total sugar, which accounts for a substantial portion of the recommended daily intake. For individuals managing blood sugar, or simply trying to cut down on unnecessary added sugars, this makes many conventional baked beans an unsuitable option. Fortunately, a variety of manufacturers have responded to the growing demand for healthier alternatives by releasing no-added-sugar and reduced-sugar versions.
How to Find the Healthiest Baked Beans
When shopping for baked beans, it's essential to look beyond the basic product name and examine the nutritional information. Here’s what to look for:
- Read the Label: The 'Nutrition Facts' panel is your most important tool. Pay attention to the 'Total Sugars' line. Even with 'no added sugar', some natural sugars from the tomatoes will be present. Some labels, particularly in the UK, list sugar content per 100g, making comparison easier.
- Check the Ingredients List: Brands that market 'No Added Sugar' will typically use a natural sweetener alternative, such as steviol glycosides (from the stevia leaf). It's also wise to check for salt content, as some low-sugar options may still be high in sodium.
- Understand 'Reduced Sugar' vs. 'No Added Sugar': A 'reduced sugar' product simply contains less sugar than its standard counterpart, but may still have a significant amount. A 'no added sugar' product will contain only the naturally occurring sugars from the ingredients, like the tomatoes in the sauce.
- Compare Store Brand and Name Brand: Many supermarkets offer their own low-sugar versions that are just as nutritionally sound, and often more affordable, than their branded competitors.
Comparison of Low-Sugar Baked Beans Brands
To help you make an informed choice, here is a comparison of some popular low-sugar and no-added-sugar baked beans brands, based on nutritional data typically provided per 100g.
| Brand | Product | Sugar (per 100g) | Salt (per 100g) | Notes |
|---|---|---|---|---|
| Heinz | No Added Sugar Baked Beanz | ~1.9g | ~0.4g | Use steviol glycosides as a sweetener. Also reduced salt. |
| Branston | Reduced Sugar & Salt Baked Beans | ~2.8g | ~0.39g | Contain 30% less sugar and salt than standard Branston beans. |
| Aldi (Bramwells) | No Added Sugar Baked Beans | ~2.1g | ~0.52g | A budget-friendly option with low sugar and salt content. |
| Lidl (Newgate) | No Added Sugar Baked Beans | ~2.0g | ~0.44g | Another cost-effective, low-sugar supermarket brand. |
| Bush's | Zero Sugar Added Baked Beans | Not specified in search results, but zero added sugar | Not specified in search results | Features zero added sugar for the American market. |
| Macro Woolworths | Baked Beans in Tomato Sauce | ~3.1g | ~225mg | A lower-sugar option found in Australia/New Zealand supermarkets. |
| F Whitlock & Sons | Killer Beans Fred's | ~2.9g | ~325mg | An Australian brand with one of the lowest sugar contents found. |
Note: Nutritional information can vary slightly by country and product version. Always check the specific packaging.
Beyond the Can: Homemade and Alternative Options
For those who want absolute control over the ingredients, making your own baked beans from scratch is a fantastic option. It allows you to eliminate all added sugars and control the sodium. You can start with dry haricot or cannellini beans, slow-cook them in a homemade tomato sauce, and use a small amount of a natural sweetener like a date or a dash of maple syrup, or none at all. Other options for controlling sugar include:
- Mix in other pulses: To bulk up the meal and add more nutrients without increasing sugar, try mixing your beans with other pulses like chickpeas or lentils.
- Spice it up: Add spices like paprika, cumin, or smoked paprika to enhance flavor without relying on sweetness.
- Choose a different bean recipe: If the typical sweet baked bean flavor is not a priority, consider making a different style of bean dish, such as a hearty Mexican-style frijoles charros, which relies on savory flavors.
Conclusion: A Healthier Choice is Within Reach
When it comes to nutrition, small swaps can lead to significant health benefits over time. By opting for a no-added-sugar or reduced-sugar baked bean product, you can substantially decrease your intake of added sugars while still enjoying a nutritious, high-fiber, and high-protein meal. The market now offers a variety of products, from familiar brands like Heinz to supermarket own-brands like Aldi and Lidl, that make finding a healthier tin of baked beans easier than ever. With a quick check of the nutrition label, you can confidently choose the beans that best support your dietary goals.
For more information on making informed dietary choices, check out the nutrition advice provided by the BBC.
