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Fitting Into Your Diet
Bush’s Baked Beans can fit into a healthy diet, as long as you limit your portion size and make them an occasional side dish. Try making your own baked beans if you want to eat them more often. Recipes abound for lighter versions that feature less salt and sugar yet still provide the same flavor profile. Navy beans are an excellent source of fiber and protein, which help you stay full for longer periods. They also contain iron, folate, calcium and magnesium.
May Support Gut Health
Just 1/2 cup of baked beans supplies 18% of the RDI for fiber. Fiber supports gut health, including regular bowel movements .
Fiber also nourishes the microbes in your large intestine or colon. This may increase the number of beneficial bacteria linked to reduced colon cancer risk (
15 ).
When adults with high cholesterol ate 1/2 cup of baked beans daily for two months, they saw a 5.6% decrease in total cholesterol compared to when they did not eat beans .
In another study, men with borderline-high cholesterol ate 5 cups of baked beans weekly for 1 month. They experienced an 11.5% and 18% decrease in total and LDL cholesterol, respectively .
Summary
Canned baked beans are a quick and tasty way to eat legumes. They also support gut health and may lower cholesterol.
On the other hand, baked beans have some drawbacks many of which you can minimize by making them from scratch.
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- In a large cast iron skillet , cook the bacon over medium-high heat.
- Cook until crisp, about 5-8 minutes then remove from the pan and crumble into a small bowl. Set aside.
- Add the onion and the bell pepper to the pan and cook, over medium heat, for 5 minutes until starting to soften.
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Baked Beans Nutrition Label Recipes
Yield 4 to 6 servings
Number Of Ingredients 9
| 4 slices thick-cut bacon, roughly chopped |
| 1 medium onion, chopped |
| Two 15-ounce cans Great Northern, navy, cannellini or white beans |
| 1/3 cup ketchup |
| 1/3 cup dark brown sugar |
| 1 teaspoon Dijon mustard |
| 1 teaspoon apple cider vinegar |
| 1 teaspoon Worcestershire |
| Kosher salt and freshly ground black pepper |
Steps:
- Preheat the oven to 350 degrees F.
- Put the bacon in a large, cold skillet and cook over medium heat until the fat renders and the bacon is almost crisp, about 8 minutes. Add the onion and cook, stirring occasionally, until softened, about 5 minutes. Add 1 of the cans of beans with their liquid. Drain and rinse the remaining beans, then add them to the skillet. Add the ketchup, sugar, mustard, vinegar, Worcestershire, 1/2 teaspoon salt and pepper to taste. Bring to a low simmer, then transfer to a small baking dish. Bake uncovered until thickened and bubbly, about 50 minutes. Serve warm.