Baked beans provide fiber, other nutrients, and plant-based protein and compounds. But canned baked beans may be high in added sugar and salt. The healthiest way to consume baked beans is making them from scratch.
These are often served as a side dish at outdoor cookouts in the US, but people in the UK put them on toast.
Other common ingredients are sugar, herbs, and spices. Recipes may also include tomato sauce, vinegar, molasses, and mustard.
Some baked beans are vegetarian, while others contain small amounts of bacon or salt-cured pork for flavor.
Despite their name, the beans aren’t always baked. You can also cook them in other ways, like on the stove or in a slow cooker.
Though amounts may vary by brand, a 1/2-cup (130-gram) serving of canned baked beans offers approximately (1):
Baked beans provide fiber and plant-based protein. They also have a lot of thiamine, zinc, and selenium, which help the body make energy, keep the immune system healthy, and keep the thyroid healthy (2, 3, 4).
Notably, legumes contain phytates — compounds that can interfere with mineral absorption. However, cooking and canning reduce the phytate content of baked beans (5).
These may protect your cells from damage caused by unstable molecules called free radicals and inhibit inflammation. People who get heart disease, cancer, and other long-term illnesses are more likely to have free radical damage and inflammation (6, 7).
Due to the nutrition content and association with reduced chronic disease risk, U. S. For a 2,000-calorie diet, the guidelines say that you should eat at least 1 1/2 cups (275 grams) of legumes each week.
One study found that 557 percent of teens liked baked beans more than lentil soup or salad made with beans (9)
One more quick and easy meal is to heat up canned baked beans. All you have to do is open the can.
As one of the most popular canned baked bean brands, Bush’s Baked Beans are a pantry staple in many households. Their hearty beans cooked in a sweet and tangy sauce make them a convenient protein-packed side dish or addition to recipes. However with concerns over sodium sugar and preservatives in processed foods, some people question if Bush’s Baked Beans are a nutritious choice or not. In this article, we’ll analyze the nutrition facts and ingredients behind Bush’s Baked Beans to determine how healthy they really are.
An Overview of Bush’s Baked Bean Nutrition Facts
Let’s start by looking at the basic nutrition information in a 1/2 cup serving of Bush’s Original Baked Beans:
- 150 calories
- 7g protein
- 29g carbs
- 6g fiber
- 6g sugar
- 520mg sodium
Bush’s Baked Beans are packed with plant-based protein and fiber from the navy beans. With 7 grams of protein and 6 grams of fiber per serving, they can help support satiety and digestion. The beans also provide a variety of vitamins and minerals like folate, iron, potassium and magnesium.
However the 29 grams of carbohydrates per serving are fairly high with 6 of those coming from added sugars. And at 520mg of sodium, Bush’s Baked Beans are considered a high sodium food.
Analyzing the Ingredients in Bush’s Baked Beans
To better determine how healthy Bush’s Baked Beans are, we need to look beyond the nutrition label at the actual ingredients used:
- Prepared White Beans – These form the base of the beans, providing protein, fiber and nutrients.
- Water – Adds moisture for the sauce.
- Brown Sugar – A main source of added sweetness.
- Salt – Provides a salty flavor, but also adds to the high sodium levels.
- Molasses – Adds rich, deep sweetness as well as iron.
- Modified Corn Starch – Acts as a thickener for the sauce.
- Spices – Provide flavor, but no significant nutrition.
- Onion Powder – Adds onion flavor with minimal sodium.
- Garlic Powder – Provides a touch of garlic taste.
- Natural Smoke Flavor – Imparts smoky barbecue nuances.
The simple, pronounceable ingredients suggest Bush’s Baked Beans are made with relatively wholesome components. There are no artificial colors, flavors or preservatives. However, the brown sugar and salt content remains a nutritional concern.
How Bush’s Baked Beans Fit Into a Healthy Diet
While Bush’s Baked Beans can certainly be incorporated into a healthy diet, they should be consumed in moderation. Here are some tips for enjoying Bush’s Baked Beans as part of a balanced approach:
- Limit portions to the recommended 1/2 cup serving size.
- Pair beans with lean proteins and non-starchy vegetables.
- Choose lower sodium varieties like “No Salt Added” or “25% Less Sodium.”
- Rinse beans before use to reduce some sodium.
- Balance out the sodium and sugar with other low sodium, low sugar foods in your diet.
- Don’t rely solely on Bush’s Baked Beans as your vegetable or protein for the meal.
Enjoying Bush’s Baked Beans along with a grilled chicken breast, whole grain roll and side salad can make for a nutritious meal. Using Bush’s Baked Beans to add protein to a veggie-packed soup or stew can also be healthy.
Common Questions About the Healthiness of Bush’s Baked Beans
If you’re still wondering just how healthy Bush’s Baked Beans are, here are answers to some frequently asked nutrition questions:
Are Bush’s Baked Beans vegetarian?
Yes, Bush’s Baked Beans are fully vegetarian and vegan friendly, as they contain no meat ingredients.
Do Bush’s Baked Beans have gluten?
Bush’s Baked Beans are certified gluten-free, so they can be enjoyed on a gluten-free diet.
Are the sugars in Bush’s Baked Beans natural?
Some sugar comes naturally from the beans, but Bush’s also adds brown sugar. So no, not all the sugars are natural.
Are Bush’s Baked Beans high in fat or cholesterol?
No, Bush’s Baked Beans are very low in fat and completely cholesterol-free, with just 1 gram of fat per serving.
Do Bush’s Baked Beans have preservatives?
No, Bush’s Baked Beans contain no added preservatives. However, the canning process helps preserve them.
Can you eat Bush’s Baked Beans raw?
No, Bush’s Baked Beans must be cooked before consumption to avoid potential toxin exposure from raw kidney beans.
Are Bush’s Baked Beans good for weight loss?
They can be in moderation, as the protein and fiber promotes fullness. But portion control is important due to the high calorie, sodium and sugar content.
Should you rinse Bush’s Baked Beans?
Rinsing the beans after opening the can can reduce some of the sodium, but will also wash away other flavorings.
Can dogs eat Bush’s Baked Beans safely?
No, dogs should not eat Bush’s Baked Beans because seasonings like onion and garlic can be toxic for them. Plain canned beans are safer.
The Final Verdict on Bush’s Baked Beans Nutrition
At the end of the day, Bush’s Baked Beans can be incorporated into a healthy diet, but in moderate portions. While they provide beneficial protein and fiber, their high sodium and sugar content requires caution. Enjoy Bush’s Baked Beans in sensible servings along with fresh whole foods for the best nutrition and health.
Tend to Be Salty
Sodium is another nutrient of concern to some people, particularly those prone to high blood pressure with increased salt intake (23).
This is how much sodium is in canned baked beans on average (130 grams) for a 1/2-cup serving, most of which comes from the salt that is added (1).
A few brands offer reduced-sodium varieties, though not all stores carry them.
In homemade versions, you can add less salt. If you’re making baked beans using canned rather than dried beans, rinse and drain them to reduce the sodium by about 40% (24).
The majority of canned baked beans contain additives, which some people prefer to avoid (25, 26).
Among the most common are:
- Modified corn starch. Usually chemicals have been used to change this thickening agent and make it work better. A lot of the time, it’s also made from genetically modified corn, which is a controversial method that could have health risks (27, 28, 29).
- Caramel color. A chemical called 4-methylimidazole is often found in caramel coloring. This chemical may be cancer-causing. Scientists still say the levels that are allowed in food now are safe (30, 31).
- Natural flavors. These come from plant or animal foods, but they’re not usually simple things you would use at home. It’s also hard to tell if less common food allergens are present because the description is so vague (32, 33, 34).
May Contain BPA Contaminants
The interior lining of bean cans commonly contains the chemical bisphenol A (BPA), which can leach into foods (35).
Many scientists don’t agree with the Food and Drug Administration (FDA) that the chemical is safe for the uses that are currently approved. Some studies show that BPA may raise the risk of obesity and lower fertility, among other health issues (35, 36, 37, 38).
In a study of foods collected from grocery stores, baked beans ranked fourth highest in BPA among 55 different foods containing detectable amounts of the chemical (39).
A few organic brands of baked beans are sold in cans made without BPA or similar chemicals. However, these brands cost more.