1 serving of baked beans contains approximately 310 calories. Baked beans are a popular food item that can be enjoyed for breakfast, lunch, or dinner. They are a good source of nutrition and offer several health benefits.
Baked beans are a type of legume that is typically prepared by baking or stewing in a tomato-based sauce. They are rich in protein, fiber, and several essential nutrients. A single serving of baked beans can provide you with a substantial amount of your daily nutrient requirements.
In this article, we'll explore the various benefits of baked beans, the nutritional information, and different recipes that you can try with this versatile ingredient.
Benefits of Baked Beans
Baked beans offer several health benefits that make them a great addition to your regular diet. They are a good source of plant-based protein which can help to build and repair muscles. They're also high in fiber which can aid digestion and help regulate blood sugar levels. In addition, baked beans are low in fat and calories which is ideal for weight watchers. They contain a range of essential minerals and vitamins including iron, potassium, and folate that are required for optimal health. Regular consumption of baked beans has been linked to a reduced risk of heart disease, diabetes, and certain types of cancer.
Baked beans are a great source of macronutrients like protein and carbohydrates. A single serving of baked beans (200 g) contains around 14 g of protein, which is approximately 28% of the daily recommended intake. It also contains around 55 g of carbohydrates, which provides an instant source of energy to the body. However, it is important to note that baked beans are relatively high in carbohydrates, so they should be consumed in moderation if you're following a low-carb diet.
In addition to macronutrients, baked beans are also rich in several essential micronutrients. They are a good source of iron, magnesium, and potassium which are required for healthy bones, muscles, and blood vessels. Baked beans are also high in folate, a B-vitamin which plays an important role in DNA synthesis and cell division. Folate is especially important for pregnant women and can help prevent birth defects.
Low-calorie Baked Beans Recipe
If you're watching your weight, you can still enjoy the goodness of baked beans by trying out a low-calorie recipe. Here's how you can make it: Ingredients: - 1 can of baked beans (400 g), drained and rinsed.
High-Calorie Baked Beans Recipe
For those who are looking to add some calories to their diet, here's a recipe for high-calorie baked beans. Ingredients: - 1 can of baked beans (400 g), drained and rinsed
- 2 slices of bacon, chopped
- 1/2 onion, diced
- 1/4 cup of brown sugar
- 2 tbsp of molasses
Baked Beans as a Source of Protein
Baked beans are rich in protein, which is essential for building and repairing muscle tissue. They are a good plant-based source of protein and are especially beneficial for vegetarians and vegans who may struggle to meet their protein requirements. Protein is required for a range of bodily functions, including growth, repair, and maintenance. A single serving of baked beans can provide you with up to 28% of your daily protein requirements.
Baked Beans as a Source of Fiber
Baked beans are high in fiber which is essential for maintaining digestive health. A single serving of baked beans (200 g) can provide you with up to 47% of your daily recommended fiber intake. Fiber helps to prevent constipation, promotes regular bowel movements, and can also help regulate blood sugar levels. It is recommended that adults consume at least 25 g of fiber per day.
Baked Beans for Weight Loss
Baked beans can be an excellent food choice for individuals who are trying to lose weight. They're low in fat and calories, and high in protein and fiber which can help you feel full for longer. In addition, they're easy to prepare and can be incorporated into a wide range of recipes. However, it is important to note that some commercial baked beans may be high in added sugars and preservatives, so it is important to read labels and choose wisely.
Baked Beans for Muscle Building
Baked beans are an excellent source of protein which is essential for building and repairing muscle tissue. They are especially beneficial for individuals who engage in regular exercise or strength training. Protein is required for muscle growth and repair, and can also help to reduce muscle soreness and fatigue. A single serving of baked beans can provide you with up to 28% of your daily protein requirements.
Baked Beans for a Healthy Heart
Baked beans may also offer several benefits for heart health. They are a good source of fiber which can help to regulate cholesterol levels and reduce the risk of heart disease. In addition, baked beans contain antioxidants that can help to protect against damage to blood vessels and reduce inflammation. Regular consumption of baked beans has been linked to a reduced risk of heart disease.
Baked beans are a great source of nutrition and offer several health benefits.
5 Frequently Asked Questions About Baked Beans
1. Are baked beans healthy?
Baked beans are a good source of fiber, protein, and several important vitamins and minerals. However, they can also be high in added sugar and sodium, so it's important to choose low-sugar and low-sodium options when possible.
2. How are baked beans typically prepared?
Baked beans are typically made with navy beans or pinto beans, and flavored with a combination of tomato sauce, molasses, brown sugar, and spices. They are cooked slowly in the oven or a slow cooker until the flavors have melded together and the beans are tender.
3. Can baked beans be served as a main dish or a side dish?
Baked beans can be served as either a main dish or a side dish, depending on the recipe and the occasion. They are often served alongside barbecued meats or as a component of a full English breakfast.
4. Are canned baked beans as nutritious as homemade ones?
Canned baked beans can be a convenient and affordable option, but they may be higher in sodium and sugar than homemade baked beans. Look for low-sugar and low-sodium options if you choose to buy canned baked beans.
5. How can I make baked beans healthier?
To make baked beans healthier, look for recipes that use less added sugar and sodium, or try making your own baked beans from scratch so you can control the ingredients. You can also add vegetables like onions, peppers, or carrots to boost the fiber and nutrient content of the dish.