Are Baked Beans Good For You?

Think of baked beans, and chances are beans on toast, student dinners, or a full English breakfast may spring to mind. However, there’s far more to these tasty, nutritious beans than meets the eye.

In this article, we ask are baked beans good for you? And if so, what are the advantages of eating baked beans and incorporating them into your intermittent fasting plan?

Are baked beans good for you?

Yes, baked beans pack a real punch in the health department, as they are vitamin-filled, low in fat, high in protein, and an excellent source of fiber.

Nutrition experts in the US recommend consuming at least 275 grams of legumes like baked beans each week as part of a standard 2000-calorie diet, as they believe beans can help reduce the risk of many chronic illnesses, like diabetes and heart disease.

Beans are also associated with longevity, and one study even suggests consuming beans regularly can prompt weight loss without counting calories – a great advantage if you want to stay healthy or fast for weight loss.

The most common recipe contains white navy (haricot) beans that are slowly cooked or boiled in a sauce made from pureed tomatoes, molasses or sugar, vinegar, herbs, and spices.

This gives the average macros of baked beans at around 66.85% water, 22.19% carbs, 5.68% protein, and 5.28% fat.

It is, however, worth keeping in mind that there are many types of baked beans available in the stores, and some have a higher sugar, salt, and calorie content than others, so do check the back of the cans or make them yourself to benefit fully from the ingredients.

Don’t forget, you can add baked beans to your diet and keep track of your eating and fasting windows with the help of Fasting Kompanion.

Baked beans nutrition facts

What are the advantages of eating baked beans?

Eating baked beans brings many benefits, as they are a healthy plant-based protein packed full of high-quality carbohydrates and nutrients that can help boost your body and mind.

Some of the main advantages of eating baked beans include:

Nutritional value

Navy beans contain energy-inducing zinc, thiamin, and selenium, which are known to prompt thyroid health and immune function and make you feel fuller for longer. They are also a good source of bioactive polyphenols that can help reduce inflammation and prevent cell damage caused by free radicals.

Promotes gut health

Baked beans are an excellent source of fiber that supports the colon, prompts regular bowel movements, and supports gut health. The plant compounds navy beans contain can also help to reduce the risk of colon cancer.

Helps lower cholesterol

The complex fiber and carbohydrates in baked beans help inhibit cholesterol absorption, a major cause of heart disease.

What are the disadvantages of eating baked beans?

Although eating baked beans is generally considered healthy, like most foods, there are a few drawbacks.

Sugar

Canned baked beans typically contain sugar or syrups that are high in calories, depending on the brand. This can affect weight loss if you are following a calorie-controlled diet.

Salt

Too much sodium in your diet can lead to high blood pressure, and some well-known baked bean brands contain salt. For this reason, it’s best to opt for a low-sodium variety when possible.

Gas

Due to the indigestible carbohydrates and fiber in baked beans, studies have shown that they can prompt your belly to produce more gas.

Baked beans and intermittent fasting

If you want a quick-to-prepare and healthy meal during your eating window, reach for the baked beans!

Ultimately, given the evidence, baked beans have proved they are far more than a student essential or store cupboard basic and can be an excellent addition to your diet or intermittent fasting plan.