Beans, plain or vegetarian
Category: Legumes & Legume Products Method: Baked State: Canned
Nutrition Highlights
Serving Size
Calories
239
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 214 (89.8%) |
| Protein | 48 (20.2%) |
| Fat | 8.5 (3.5%) |
| Total | 239 (100%) |
Serving: 1 cup [254g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 183 (72.0%) |
| Carbohydrate | 54 (21.1%) |
| Protein | 12 (4.8%) |
| Ash | 4.4 (1.8%) |
| Fat | 0.9 (0.4%) |
| Total | 254 (100%) |
Serving: 1 cup [254g]
Benefits
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High in fiber and protein. One cup provides around 15 grams of protein and 15 grams of fiber
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Rich in antioxidants and phytonutrients. Baked beans contain antioxidants like polyphenols that may help reduce inflammation
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Good source of important vitamins and minerals. One cup contains over 20% of the DV for folate, manganese, phosphorus and magnesium
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May help manage blood sugar levels. The fiber and complex carbs in beans can slow digestion and help regulate blood sugar
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Associated with reduced risk of heart disease. The fiber, antioxidants and plant compounds in beans may help lower LDL cholesterol and blood pressure
Risks
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High in carbohydrates and calories if consumed in large quantities. Beans are high in fiber but also contain complex carbohydrates that can raise blood sugar levels if overeaten
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May cause gas and bloating. The oligosaccharides in beans can cause digestive issues like gas, bloating and flatulence in some people
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May interact with some medications. The fiber and other components in beans can interfere with absorption of some medications if taken around the same time
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Potential allergies. Some people can be allergic or sensitive to beans, especially those with other food allergies or sensitivities
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Higher in sodium if canned varieties are consumed. Canned beans often contain added sodium through the canning process so it's best to rinse canned beans or choose low-sodium varieties
Additional Information
Beans, specifically baked beans, whether canned or homemade, offer a wide range of nutritional benefits. These legumes are packed with essential nutrients and are a great addition to a balanced diet. However, it is important to be mindful of certain risks associated with consuming baked beans.
Nutritional Benefits:
1. Excellent source of protein: Beans are a fantastic plant-based protein source, making them an ideal choice for vegetarians and vegans. Protein is crucial for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
2. High in fiber: Baked beans are rich in dietary fiber, which plays a vital role in digestion and overall gut health. Fiber aids in regulating bowel movements, preventing constipation, and promoting a feeling of fullness, which can assist in weight management.
3. Complex carbohydrates: Beans are complex carbohydrates that provide a steady release of energy, helping to sustain you throughout the day. They also have a low glycemic index, meaning they have a minimal impact on blood sugar levels.
4. Essential minerals: Baked beans contain various essential minerals, including iron, magnesium, potassium, and zinc. Iron is vital for oxygen transport, while magnesium and potassium are essential for maintaining proper nerve and muscle function. Zinc supports immune health and aids in wound healing.
5. Folate content: These beans are a good source of folate, a B-vitamin important for cell growth and development. Adequate folate intake is particularly crucial for pregnant women to prevent neural tube defects in their babies.
Risks:
1. Sodium content: Canned baked beans often contain added salt to enhance flavor and preserve the product. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. It is advisable to choose low-sodium or no-salt-added options or rinse canned beans before consumption to reduce sodium content.
2. Added sugars: Some commercially prepared baked beans may contain added sugars or sweeteners, which can contribute to excessive calorie intake and negatively impact dental health. Opt for plain or vegetarian varieties with no added sugars or choose homemade recipes where you can control the ingredients.
3. Flatulence: Beans are notorious for causing flatulence or gas due to their high fiber content. While this is not necessarily a risk, it can be uncomfortable for some individuals. Gradually increasing bean consumption and ensuring adequate water intake can help minimize this effect.
In conclusion, baked beans offer numerous nutritional benefits, including being an excellent source of protein, fiber, and essential minerals. However, it is important to be cautious of the sodium and added sugar content in commercially prepared varieties. By choosing low-sodium options or making homemade baked beans, individuals can enjoy the nutritional advantages while minimizing potential risks. Incorporating baked beans into a well-rounded diet can contribute to overall health and well-being.