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The old rhyme tells us that 'beans, beans, are good for your heart' - and, as it turns out, that is true.
Far from being just something to sing about, the humble baked bean does indeed pack an impressive nutritional punch, even beyond protecting our cardiovascular health.
Seen as one of the most quintessentially British dishes - though originally invented by Americans - baked beans are found on or next to anything and everything in the UK.
Full English? Obviously. Toast? Certainly. Jacket potato? Without a doubt. Mashed potato? Yep. Nachos? Margot Robbie says so.
Given what they're often paired with, baked beans are not typically associated with being a 'healthy food'. But, specialist dietitian Nichola Ludlam-Raine believes they deserve more respect.
'Baked beans are one of Britain's most underrated health foods. Because they're often associated with a full English breakfast, they don't always get the nutritional credit they deserve,' she says.
'In reality, they're a great example of a nutritious cupboard staple that deserves a place on more plates.'
So, why are beans good for us? What's really going on beneath the sauce? And should you be eating more of them? Read on to find out.
Baked beans pack an impressive nutritional punch - and experts say they deserve more respect
Margot Robbie makes nachos using baked beans, Dorito crisps and grated cheese
What nutrients are in baked beans?
The baked beans we know and love are made from haricot beans - also known as navy beans - which are cooked and canned in a tomato sauce.
Haricot beans, like other beans and pulses such as lentils, are an impressive source of fibre and plant-based protein. They also contain a range of important vitamins and minerals.
They are rich in B vitamins, including thiamine, also known as Vitamin B1, which helps the body convert food into energy, and folate, or Vitamin B9, which is needed to produce healthy red blood cells.
A standard 415g tin of baked beans costs from around 25p for a supermarket own-brand version to about £1.40 for the best-known brand, Heinz.
Impressively, half a tin - a typical 210g serving - contains around 168 calories and less than 1g of fat, including just 0.1g of saturated fat. It also provides approximately 8g of fibre and 10g of protein.
A 210g serving also contains around 4.2mg of iron, a mineral that helps red blood cells carry oxygen around the body. Getting enough iron is important for helping to prevent iron-deficiency anaemia, which can cause tiredness, weakness and shortness of breath.
An average serving also provides around 1.5mg to 2mg of zinc, which helps the body make new cells and heal wounds.
Baked beans are also a useful source of protein. Most adults need around 45g to 55g of protein a day, meaning half a tin can help us well on our way.
Fun fact: Baked beans count as one of your five-a-day.
Baked beans are a stalwart of a full English breakfast
Heinz are Britain's most popular baked beans brand alongside Branston
Baked beans are a staple of British food and are loved on top of jacket potatoes with cheese
Why are baked beans good for fibre and protein?
Baked beans are high in both fibre and plant-based protein - a combination that helps explain why they are often described as a heart-friendly food.
The fibre in beans is largely soluble fibre, which can help lower levels of ‘bad’ LDL cholesterol, a type of cholesterol linked to heart disease and stroke.
Beans also provide plant-based protein and are naturally low in saturated fat, unlike many meat-based protein sources.
The NHS recommends that adults consume around 30g of fibre a day, so baked beans can be a useful and affordable way to help increase fibre intake.
Ms Ludlam-Raine, author of How Not to Eat Ultra-Processed, says: ‘Baked beans are particularly impressive when it comes to fibre, which supports digestive health, beneficial gut bacteria, cholesterol management and blood sugar control.
‘They also provide plant protein, making them helpful for satiety and muscle maintenance. In addition, they contain minerals such as iron, magnesium and potassium, along with B vitamins including folate.'
Are baked beans UPF?
Despite the beans themselves being healthy, most standard tinned baked beans also contain some additives and are therefore largely classed as 'ultra-processed'.
A 210g serving packs around 1.3g of salt, which is more than a fifth of the recommended maximum daily intake of 6g for adults, as well as 8.9g of sugar, which largely comes from the tomato sauce.
That said, many brands now offer reduced-salt and no-added-sugar varieties. These typically contain around 0.9g of salt and 3.9g of sugar per serving.
Beans on toast is a popular snack among Britons looking for a quick fix of fibre
How can you get baked beans into your diet?
More than 2.5 million tins of baked beans are purchased in the UK every day - and it's because they are as versatile as they are delicious.
Ms Ludlam-Raine says most people associate baked beans with the classic comfort dish 'beans on toast', but there are more creative ways to get them on your plate.
'They can also be added to jacket potatoes, used as a filling for warm wraps, stirred into chilli, casseroles or pasta dishes, or served alongside eggs and vegetables for a balanced breakfast,' she says.
While more commonly associated with standard jacket potatoes, they can also be dolloped on top of sweet potatoes, and accompany British classics like fish and chips and bangers and mash.
Celebrity endorsements have seen them land in more unconventional ways.
Barbie star Margot Robbie once said her favourite nachos - which she dubbed 'narchos' - included baked beans layered over Doritos and topped with grated cheese.
She said: 'First, you get the foil…you put that down on a baking tray. Packet of Doritos, tin of baked beans, grated cheese. Chuck it in the oven, let it all melt. That's what I thought nachos was.'
Ms Ludlam-Raine adds: 'Baked beans are convenient, affordable and nutritious, making them a realistic option for busy families.
'They can help boost fibre intake, contribute towards your five-a-day, and provide a source of plant-based protein. They're also versatile and can be included in everything from breakfasts to lunches and evening meals.'
Who should avoid them?
As beans are high in fibre, they can be triggering for those with digestive conditions such as irritable bowel syndrome (IBS).
Despite having high levels of soluble fibre, they also contain insoluble fibre which can cause stomach cramps and excess wind when eaten in large amounts.
Ms Ludlam-Raine also urged caution among those on low-FODMAP diets - which is often used by those struggling with IBS - as baked beans are not typically recommended on the plan.
People with type 2 diabetes, high blood sugar or high blood pressure may too want to take care due to the high amounts of sugar and salt in a lot of baked beans.
For these people, reduced-salt and no-added-sugar varieties may be a better option.
Ms Ludlam-Raine says: 'No-added-sugar varieties tend to contain less added sugar while providing the same fibre, protein and overall nutritional benefits.
'However, remember that most of the sugar on the label comes from the tomatoes, and the difference in sugar is not always huge.
Despite that, the dietitian says baked beans remain a great choice for most people.
She concludes: 'For most, enjoying baked beans regularly as part of a varied, balanced diet is something I'd actively encourage rather than discourage.'