Are baked beans good for you? Find out why eating pulses as part of a healthy diet is good for you and how to pick the healthiest store-bought kinds.
Baked beans are a staple food for many people. These beans cooked in a sweet, tangy sauce are popular at barbecues, potlucks and as a quick and easy meal. But if you’re on a low-carb or ketogenic diet, you may be wondering – are baked beans high in carbohydrates?
The Carb Content of Baked Beans
Baked beans are fairly high in carbohydrates primarily due to the sauce they are cooked in. Here is the carb breakdown for a 1 cup serving of canned baked beans
- Total carbohydrates: 54 grams
- Dietary fiber: 13 grams
- Sugars: 18 grams
- Net carbs: 41 grams
As you can see, a 1 cup portion provides over half of the daily carb intake on a standard low-carb diet. The American Diabetes Association defines a low-carb diet as less than 130 grams of carbs per day. On a stricter keto diet of only 20-50 grams of net carbs per day, baked beans would use up nearly an entire day’s worth of carbs.
This high carb count is due to a few factors:
- Beans – All types of beans and legumes are naturally higher in carbs due to their complex carbs and fiber.
- Sauce – Baked bean sauce is high in sugar, contributing to the total carb content. A serving of baked beans gets nearly 20 grams of sugar just from the sauce.
- Starch – Baked beans also contain starch from the bean juices that adds to the total carbohydrate count.
Ways to Fit Baked Beans Into a Low-Carb Diet
Does this mean you have to avoid baked beans completely if you are limiting carbs? Not necessarily Here are some tips for fitting baked beans into a low-carb eating plan
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Control portions – Stick to a 1/4 or 1/2 cup serving rather than a full cup to keep carb counts lower. This will provide around 13-27 net grams of carbs.
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Skip high-carb sides – Don’t pair your baked beans with other carb-heavy foods like bread, rice or potatoes. Opt for low-carb sides like salad, veggies or cauliflower rice instead.
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Choose lower sugar varieties – Look for reduced sugar or no sugar added baked bean options to trim some carbs. Rinsing and draining the beans can also help remove excess sauce and sugar.
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Add more protein – Serving beans with fatty proteins can help slow digestion, resulting in a lower glycemic response. Try baked beans with eggs, beef, pork or cheese.
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Save for higher carb days – If you follow a more flexible low-carb diet, work baked beans into the occasional higher carb day without worry.
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Use as a topping – Rather than a side dish, use a couple tablespoons of baked beans as a topping for salads, omelets or other low-carb meals.
With a little carb-conscious planning, you can still enjoy moderate portions of baked beans without throwing your diet off track.
Health Benefits of Baked Beans
Though high in carbs, baked beans can actually be a healthy addition to your diet in moderation. Here are some of the top health benefits baked beans provide:
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Protein – A 1 cup serving contains around 13 grams of plant-based protein. Beans are a meatless protein source.
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Fiber – Baked beans give you a whopping 13 grams of fiber per cup. Fiber supports digestive and heart health.
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Iron – Beans are naturally high in iron, which helps prevent anemia. One cup of baked beans provides over 20% of your daily iron needs.
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Potassium – Baked beans are high in potassium, an important electrolyte. This helps regulate blood pressure.
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Folate – Baked beans are an excellent source of folate, a B vitamin that helps prevent neural tube defects in pregnant women.
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Antioxidants – Research shows baked beans contain antioxidant compounds that may help reduce inflammation in the body.
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Low fat – Since they are cooked without added oils, baked beans are naturally low in fat.
So in moderation, baked beans can be part of a well-rounded, nutrient-dense diet, even if you are watching your carb intake. Just focus on controlling portion sizes.
Homemade Low-Carb Baked Bean Recipes
You can lower the carb content of baked beans by making them at home with less sugar and more fiber-rich ingredients. Here are some recipes to try:
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Low-Carb Baked Beans – Uses sugar substitute, ketchup and bacon for flavor instead of molasses and brown sugar. Each serving has just 5g net carbs.
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Keto Friendly Baked Beans – Made with black soy beans, tomato sauce and seasonings for a lower carb bean option.Provides 10g net carbs per serving.
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5-Ingredient Crockpot Baked Beans – Only uses tomato sauce, bacon, onion, mustard and liquid smoke for a carb count of 7g net carbs per serving.
With the right recipes and ingredients, you can enjoy homemade baked bean dishes that are much lower in carbs and sugar than canned varieties.
Summary
Are baked beans healthy or unhealthy?
Nutritionally speaking, beans (typically haricot or cannellini) are a good source of plant-based protein and are high in fibre, as well as being low in fat and calories. They also contain minerals such as iron and zinc, and are a good source of B vitamins such as folate. Including beans and pulses in your diet is also associated with a lower cardiovascular risk and may help balance blood sugar levels.
Shop-bought baked beans (canned in tomato sauce) are a quick, easy and cost-effective snack or component of a meal, but don’t forget they have added ingredients including salt and sugar. Typically, about a third of the can contents is tomato sauce, which is rich in lycopene – a protective carotenoid thats associated with a lower risk of heart disease.
You can eat baked beans as part of a healthy diet, but they should be eaten with other foods like vegetables, eggs, and slow-release carbs to make sure you get the right amount of nutrients and not too much salt or sugar. Where possible, choose the lower salt variety, or make your own.
How can I buy the healthiest baked beans?
If you buy baked beans from the store, read the label to see what nutrients are in them. Look for any extra ingredients and the amount of salt and sugar.
There are kinds that have less salt or sugar, but they might use stevia or artificial sweeteners to taste good. Some brands also add “extras” like pork or meat-free sausages, which can make the recipe more high in fat, calories, and sometimes sugar and salt.
Are Beans High in Carbs? Diabetic Diet Essentials! SugarMD
FAQ
Are baked beans healthy carbs?
Can I eat beans on a low carb diet?
What is the number one carb to avoid?
Are beans high in carbs?
Beans contain both carbohydrates and protein. While they are high in carbs, they also offer beneficial nutrients like fiber, vitamins, and protein. When following a low carb diet, it’s important to choose foods that are highly nutritious but low in carbs.
Are black beans high in carbohydrates?
Black beans are high in carbohydrates, but they are also an excellent source of fiber. They do not contain sugar. They have slowly-digested carbohydrates and resistant starch, which means that the carbohydrates in black beans are slowly converted to glucose. So, it is an excellent food for diabetics, if they are consumed in moderation and combined with vegetables.
How many carbs are in baked beans?
Baked beans primarily contain water, but carbohydrates become their main component if we ignore the water content. 100g of home-prepared baked beans provides 21.6 grams of carbs, equalling 7% of the daily carbohydrate requirements. Baked beans are usually served in one cup (253 grams).
Do baked beans have sugar?
Baked beans typically contain one or more sweeteners, such as sugar or maple syrup. A 1/2-cup (130-gram) serving of baked beans — canned or homemade — includes an average of 3 teaspoons (12 grams) of added sugars. This is 20% of the daily limit for a 2,000-calorie diet ( 1, 8, 18 ).