Khaberni - Recent nutritional reports have revealed that baked beans are not just a traditional component on British breakfast tables.
Baked beans represent a food rich in elements beneficial for heart and body health, despite their common association with fast or fatty foods, according to nutrition specialist Nicola Ludlam-Raine.
Ludlam-Raine explains that baked beans are one of the most “underrated” foods health-wise, stating that it is "a simple but nutrient-rich food that deserves a bigger place in the daily diet."
Baked beans are made from Haricot beans (white beans) and are rich in fiber and plant protein, in addition to a range of essential vitamins and minerals, most notably the “B” vitamins such as thiamine and folic acid, which contribute to energy production and formation of red blood cells.
Moreover, a single serving (about 210 grams) contains only about 168 calories, and low amounts of fat, against about 8 grams of fiber and 10 grams of protein, in addition to iron and zinc that support blood health and immunity.
Nutrition experts point out that the soluble fiber content in beans helps lower harmful cholesterol levels, which contributes to reducing the risk of heart diseases and strokes, in addition to their role in improving digestive system health and regulating blood sugar.
The study clarified that baked beans are an economical and accessible source of plant protein, classified among the foods that can cover an important part of the daily fiber need, recommended by health authorities at about 30 grams daily.
Despite their benefits, experts warn of some negative aspects in commercial products, as most canned types contain high levels of salt and sugar, placing them within the category of “ultra-processed foods,” although some brands offer low-sugar and low-salt versions.
Ludlam-Raine affirms that baked beans remain a healthy option suitable for most people when consumed within a balanced diet, given their ease of use, low cost, and high nutritional value.
Baked beans are used in a variety of dishes that go beyond the traditional breakfast like "beans on toast", to include baked potatoes, pasta dishes, stews, and even innovative recipes in modern cuisine.
