Are baked beans good for you, Health benefits and the best buys revealed, from Saga Magazine 2025 09 04
0 views
Skip to first unread message
Colin Howard
Sep 4, 2025, 5:52:09 AMSep 4
to post AVIP list
Greetings,
I like and fairly often eat baked beans but am willing to learn more, which
I am doing whilst reading this article.
They might be the nation's favourite comfort food, but baked beans are also
packed with health benefits. Here's why they're good for you and which tins
are worth picking up.
By Jayne Cherrington-Cook | Published - 2 Sep 2025
They're the tin that never lets us down. Quick tea after a long day? Baked
beans on toast. Filling for a jacket potato? Baked beans. Final flourish to
a cooked breakfast? You guessed it.
But beyond the comfort-factor, are they actually doing us any good? In
short, yes. The humble baked bean might just be one of the most underrated
health heroes in the cupboard.
The health benefits of baked beans
Each forkful of baked beans comes with a quiet nutritional punch.
They're rich in fibre, which keeps digestion moving and helps support
heart health. That half-tin sitting in your cupboard has enough fibre to
lower your long-term chronic disease risk by nearly 10%.
They're also a handy source of plant-based protein, something we all
need more of as we get older to maintain muscle strength.
Add in iron (for energy) and B vitamins (for a healthy nervous system),
and suddenly that spoonful looks a lot more impressive.
"Less than 10% of UK adults are getting the recommended 30g of fibre a day,"
says nutritionist and food coach Kate Law. "On average, most people are only
hitting 18-19g. Just half a can of baked beans provides around 9g, which
makes them a great addition to the diet.
"They're also a fabulous source of plant-based protein for muscle repair and
maintenance, and a useful alternative source of iron, especially for those
who eat little or no red meat."
Unsurprisingly then, we Brits are utterly devoted, hoovering up some 2.5
million cans every single day, or around 5.3 kg per person per year.
Beans means better cholesterol
Eating beans regularly has been linked with better heart health and lower
cholesterol. In one study, men who added a daily can of baked beans to their
diet saw their total cholesterol fall by 11% in just two weeks, and
importantly, their levels of HDL "good" cholesterol stayed the same.
The wind factor: friend or foe?
Of course, we can't talk beans without mentioning, well, wind. Beans have a
reputation here for good reason: they contain complex carbohydrates that our
digestive enzymes can't fully break down.
"These carbohydrates travel to the large intestine (the gut), where gut
bacteria ferment them," says Law. "The fermentation produces gas, which
explains bloating or flatulence."
But that doesn't mean you should avoid them. Law advises taking it slow.
"When advising clients to consume more fibre, I always recommend building up
gradually and making sure hydration is on point," she says.
"Most people experience less gas over time as their microbiome adjusts."
And the pay-off for a little patience? A healthier gut. Baked beans contain
both soluble fibre and resistant starch, which act as food for beneficial
bacteria. During fermentation, these bacteria produce short chain fatty
acids (SCFAs), which, Law says, "can help reduce inflammation, regulate
blood sugar and may even lower cholesterol, helping protect against
age-related issues like type-2 diabetes and cardiovascular disease."
That's particularly relevant as we age. Gut microbiome diversity naturally
declines over time, making us more vulnerable to infections and sluggish
digestion. Constipation can also become more common. Keeping the gut
well-fed with fibre-rich foods such as beans supports better digestion,
stronger immunity, and even mental well being.
"70-80% of the immune system resides in the gut, so keeping bacteria
well-fed helps maintain resilience," Law points out. "Early research is also
linking good gut health with positive mental well being, perhaps even
protecting against anxiety and depression."
Are baked beans high in sugar and salt?
It's not just the wind factor that gives beans a bad name, they're often
criticised for being high in sugar and salt, but the reality isn't as bad as
you might think.
A 400g tin contains around 40g sugar - half of which is naturally from
tomatoes.
The NHS guideline for added sugar is 30g per day for adults, so half a
tin is well within limits.
Salt is similar: one tin has about 2.5g, or 40% of the daily 6g max.
Again, most people eat half a tin, not the whole thing.
"Provided the lower sugar and salt varieties are chosen most of the time, it
isn't too much of a problem," says Law. "If you opt for the reduced
versions, it brings levels down even further."
And don't be too quick to dismiss the tomato sauce as just flavour either.
"The tomato sauce provides lycopene, potassium and some vitamin C," explains
Law. "Because it's cooked, the lycopene is particularly well absorbed, so
there are real nutritional benefits too."
Label lowdown: what to look for
Next time you're browsing the shelves, here's what Law recommends checking:
High fibre: Aim for at least 5g per portion.
Protein content: Beans are a great plant-based source.
Lower sugar & salt: Look for reduced-sugar/salt versions, which
typically mean 30% less sugar and 25% less salt than the standard tins.
"For most people purchasing beans, lower salt and sugar are the key
nutrients to watch out for," says Law.
One extra thing to note: some reduced-salt and sugar varieties are
reformulated with a touch of artificial sweetener.
"In most cases this is minimal and consuming artificial sweeteners in such
small amounts isn't dangerous," reassures Law. "It really comes down to
personal preference and personal health goals."
But are well-known brands such as Heinz and Branston really superior, or are
supermarket own-brands just as good? From a nutrition perspective, there's
little between them.
"Generally, supermarket brands are just as good," says Law. "Heinz and
Branston stand out because of branding and promotion, but nutritionally they're
almost identical to own-label.
"For example, ASDA's baked beans have virtually the same fibre, protein and
bean percentage as Heinz."
The best baked beans to buy
We crunched the numbers on fibre, protein, sugar and salt and here are the
three healthiest tins on the shelf. All figures relate to a half tin
portion.
Best all-rounder: ASDA Reduced Sugar & Salt Baked Beans
RRP: 42p
Fibre: 9.8g
Protein: 9.2g
Sugar: 3.1g
Salt: 0.70g
These have an excellent balance of high fibre, good protein and very low
sugar, making them a smart choice for both gut and heart health.
At just 42p a tin, they're also the cheapest on our recommended list, proof
that healthy doesn't have to mean pricey.
Best for fibre & protein: Branston Reduced Sugar & Salt Baked Beans,
RRP: £1
Fibre: 10.5g (highest)
Protein: 10.2g (highest)
Sugar: 5.7g
Salt: 0.79g
If you're looking to maximise fibre and protein, Branston's reduced sugar
and salt version comes out on top. With the highest levels of both, these
beans are brilliant for supporting digestion, gut health and muscle
maintenance.
The sugar and salt are slightly higher than ASDA's, but still much improved
on the standard recipe.
Best brand swap: Heinz No Added Sugar Baked Beans
RRP: £1.40
Fibre: 7.2g
Protein: 9.5g
Sugar: 3.9g (no added sugar)
Salt: 0.9g
For those who love the taste of Heinz but want a healthier option, this tin
is a solid swap. It keeps sugar low without compromising flavour, while
still delivering a good protein hit.
The fibre isn't quite as high as some rivals, but it's a reassuringly
healthier twist on Britain's best-known beans.
Honourable mentions
Tesco Reduced Sugar & Salt Baked Beans
A good middle-ground choice with decent fibre (8.9g) and protein (8.8g).
The sugar content is a little higher at 6.2g, but still an improvement on
standard beans.
Lidl Newgate No Added Sugar Baked Beans
The star for anyone keeping an eye on sugar and salt, with just 2g sugar
and the lowest salt of the bunch (0.44g). Fibre is a bit more modest at 7g.
Aldi Bramwells No Added Sugar Baked Beans
Another strong budget option. Very low in sugar (2.1g) and salt (0.52g),
with a solid all-round balance. Fibre is decent at 10g.
Cheap, filling and far more nutritious than they're often given credit for,
baked beans deserve their spot in the cupboard. They're good for your gut,
kind to your heart and bring a useful boost of fibre and protein.
As Law sums it up: "Beans are a well-rounded powerhouse and can absolutely
be part of a balanced diet."
Written by: Jayne Cherrington-Cook
Jayne cut her online journalism teeth 24 years ago in an era when a dialling
tone and slow page load were standard. During this time, she's written about
a variety of subjects and is just at home road-testing TVs as she is
interviewing TV stars.
A diverse career has seen Jayne launch websites for popular magazines,
collaborate with top brands, write regularly for major publications
including Woman&Home, Yahoo! and The Daily Telegraph, create a podcast, and
also write a tech column for Women's Own.
Colin Howard, Southern England.
I like and fairly often eat baked beans but am willing to learn more, which
I am doing whilst reading this article.
They might be the nation's favourite comfort food, but baked beans are also
packed with health benefits. Here's why they're good for you and which tins
are worth picking up.
By Jayne Cherrington-Cook | Published - 2 Sep 2025
They're the tin that never lets us down. Quick tea after a long day? Baked
beans on toast. Filling for a jacket potato? Baked beans. Final flourish to
a cooked breakfast? You guessed it.
But beyond the comfort-factor, are they actually doing us any good? In
short, yes. The humble baked bean might just be one of the most underrated
health heroes in the cupboard.
The health benefits of baked beans
Each forkful of baked beans comes with a quiet nutritional punch.
They're rich in fibre, which keeps digestion moving and helps support
heart health. That half-tin sitting in your cupboard has enough fibre to
lower your long-term chronic disease risk by nearly 10%.
They're also a handy source of plant-based protein, something we all
need more of as we get older to maintain muscle strength.
Add in iron (for energy) and B vitamins (for a healthy nervous system),
and suddenly that spoonful looks a lot more impressive.
"Less than 10% of UK adults are getting the recommended 30g of fibre a day,"
says nutritionist and food coach Kate Law. "On average, most people are only
hitting 18-19g. Just half a can of baked beans provides around 9g, which
makes them a great addition to the diet.
"They're also a fabulous source of plant-based protein for muscle repair and
maintenance, and a useful alternative source of iron, especially for those
who eat little or no red meat."
Unsurprisingly then, we Brits are utterly devoted, hoovering up some 2.5
million cans every single day, or around 5.3 kg per person per year.
Beans means better cholesterol
Eating beans regularly has been linked with better heart health and lower
cholesterol. In one study, men who added a daily can of baked beans to their
diet saw their total cholesterol fall by 11% in just two weeks, and
importantly, their levels of HDL "good" cholesterol stayed the same.
The wind factor: friend or foe?
Of course, we can't talk beans without mentioning, well, wind. Beans have a
reputation here for good reason: they contain complex carbohydrates that our
digestive enzymes can't fully break down.
"These carbohydrates travel to the large intestine (the gut), where gut
bacteria ferment them," says Law. "The fermentation produces gas, which
explains bloating or flatulence."
But that doesn't mean you should avoid them. Law advises taking it slow.
"When advising clients to consume more fibre, I always recommend building up
gradually and making sure hydration is on point," she says.
"Most people experience less gas over time as their microbiome adjusts."
And the pay-off for a little patience? A healthier gut. Baked beans contain
both soluble fibre and resistant starch, which act as food for beneficial
bacteria. During fermentation, these bacteria produce short chain fatty
acids (SCFAs), which, Law says, "can help reduce inflammation, regulate
blood sugar and may even lower cholesterol, helping protect against
age-related issues like type-2 diabetes and cardiovascular disease."
That's particularly relevant as we age. Gut microbiome diversity naturally
declines over time, making us more vulnerable to infections and sluggish
digestion. Constipation can also become more common. Keeping the gut
well-fed with fibre-rich foods such as beans supports better digestion,
stronger immunity, and even mental well being.
"70-80% of the immune system resides in the gut, so keeping bacteria
well-fed helps maintain resilience," Law points out. "Early research is also
linking good gut health with positive mental well being, perhaps even
protecting against anxiety and depression."
Are baked beans high in sugar and salt?
It's not just the wind factor that gives beans a bad name, they're often
criticised for being high in sugar and salt, but the reality isn't as bad as
you might think.
A 400g tin contains around 40g sugar - half of which is naturally from
tomatoes.
The NHS guideline for added sugar is 30g per day for adults, so half a
tin is well within limits.
Salt is similar: one tin has about 2.5g, or 40% of the daily 6g max.
Again, most people eat half a tin, not the whole thing.
"Provided the lower sugar and salt varieties are chosen most of the time, it
isn't too much of a problem," says Law. "If you opt for the reduced
versions, it brings levels down even further."
And don't be too quick to dismiss the tomato sauce as just flavour either.
"The tomato sauce provides lycopene, potassium and some vitamin C," explains
Law. "Because it's cooked, the lycopene is particularly well absorbed, so
there are real nutritional benefits too."
Label lowdown: what to look for
Next time you're browsing the shelves, here's what Law recommends checking:
High fibre: Aim for at least 5g per portion.
Protein content: Beans are a great plant-based source.
Lower sugar & salt: Look for reduced-sugar/salt versions, which
typically mean 30% less sugar and 25% less salt than the standard tins.
"For most people purchasing beans, lower salt and sugar are the key
nutrients to watch out for," says Law.
One extra thing to note: some reduced-salt and sugar varieties are
reformulated with a touch of artificial sweetener.
"In most cases this is minimal and consuming artificial sweeteners in such
small amounts isn't dangerous," reassures Law. "It really comes down to
personal preference and personal health goals."
But are well-known brands such as Heinz and Branston really superior, or are
supermarket own-brands just as good? From a nutrition perspective, there's
little between them.
"Generally, supermarket brands are just as good," says Law. "Heinz and
Branston stand out because of branding and promotion, but nutritionally they're
almost identical to own-label.
"For example, ASDA's baked beans have virtually the same fibre, protein and
bean percentage as Heinz."
The best baked beans to buy
We crunched the numbers on fibre, protein, sugar and salt and here are the
three healthiest tins on the shelf. All figures relate to a half tin
portion.
Best all-rounder: ASDA Reduced Sugar & Salt Baked Beans
RRP: 42p
Fibre: 9.8g
Protein: 9.2g
Sugar: 3.1g
Salt: 0.70g
These have an excellent balance of high fibre, good protein and very low
sugar, making them a smart choice for both gut and heart health.
At just 42p a tin, they're also the cheapest on our recommended list, proof
that healthy doesn't have to mean pricey.
Best for fibre & protein: Branston Reduced Sugar & Salt Baked Beans,
RRP: £1
Fibre: 10.5g (highest)
Protein: 10.2g (highest)
Sugar: 5.7g
Salt: 0.79g
If you're looking to maximise fibre and protein, Branston's reduced sugar
and salt version comes out on top. With the highest levels of both, these
beans are brilliant for supporting digestion, gut health and muscle
maintenance.
The sugar and salt are slightly higher than ASDA's, but still much improved
on the standard recipe.
Best brand swap: Heinz No Added Sugar Baked Beans
RRP: £1.40
Fibre: 7.2g
Protein: 9.5g
Sugar: 3.9g (no added sugar)
Salt: 0.9g
For those who love the taste of Heinz but want a healthier option, this tin
is a solid swap. It keeps sugar low without compromising flavour, while
still delivering a good protein hit.
The fibre isn't quite as high as some rivals, but it's a reassuringly
healthier twist on Britain's best-known beans.
Honourable mentions
Tesco Reduced Sugar & Salt Baked Beans
A good middle-ground choice with decent fibre (8.9g) and protein (8.8g).
The sugar content is a little higher at 6.2g, but still an improvement on
standard beans.
Lidl Newgate No Added Sugar Baked Beans
The star for anyone keeping an eye on sugar and salt, with just 2g sugar
and the lowest salt of the bunch (0.44g). Fibre is a bit more modest at 7g.
Aldi Bramwells No Added Sugar Baked Beans
Another strong budget option. Very low in sugar (2.1g) and salt (0.52g),
with a solid all-round balance. Fibre is decent at 10g.
Cheap, filling and far more nutritious than they're often given credit for,
baked beans deserve their spot in the cupboard. They're good for your gut,
kind to your heart and bring a useful boost of fibre and protein.
As Law sums it up: "Beans are a well-rounded powerhouse and can absolutely
be part of a balanced diet."
Written by: Jayne Cherrington-Cook
Jayne cut her online journalism teeth 24 years ago in an era when a dialling
tone and slow page load were standard. During this time, she's written about
a variety of subjects and is just at home road-testing TVs as she is
interviewing TV stars.
A diverse career has seen Jayne launch websites for popular magazines,
collaborate with top brands, write regularly for major publications
including Woman&Home, Yahoo! and The Daily Telegraph, create a podcast, and
also write a tech column for Women's Own.
Colin Howard, Southern England.
ano...@ntlworld.com
Sep 5, 2025, 3:55:43 PMSep 5
to avip...@googlegroups.com
Thanks for sharing Colin,
I've never really liked baked beans but had had them quite a lot, without realising it.
Basically, my Mum used to make cottage pies and among the ingrediency she put in were baked beans, as she said, it was the only way she could get me to eat them.
Must admit, I couldn’t even tell they were in there and as for Mum's cottage pies ,they were fantastic. I only wish I knew how she had made them.
Paul.
--
You received this message because you are subscribed to the Google Groups "AVIP" group.
To unsubscribe from this group and stop receiving emails from it, send an email to avipworld+...@googlegroups.com.
To view this discussion, visit https://groups.google.com/d/msgid/avipworld/019801dc1d81%2491cead20%240d01a8c0%40Colin1.
I've never really liked baked beans but had had them quite a lot, without realising it.
Basically, my Mum used to make cottage pies and among the ingrediency she put in were baked beans, as she said, it was the only way she could get me to eat them.
Must admit, I couldn’t even tell they were in there and as for Mum's cottage pies ,they were fantastic. I only wish I knew how she had made them.
Paul.
You received this message because you are subscribed to the Google Groups "AVIP" group.
To unsubscribe from this group and stop receiving emails from it, send an email to avipworld+...@googlegroups.com.
To view this discussion, visit https://groups.google.com/d/msgid/avipworld/019801dc1d81%2491cead20%240d01a8c0%40Colin1.
Reply all
Reply to author
Forward
0 new messages