Baked beans are a staple food for many people trying to lose weight. They are low in fat, high in protein and fiber, and provide important vitamins and minerals. But are baked beans really an effective food for dieting? Let’s take a closer look at the nutrition facts and health benefits of baked beans when it comes to weight loss.
Nutritional value of baked beans
Baked beans are packed with nutrients and are low in fat and calories. Here is the nutritional value of baked beans per 100g serving (Source: USDA):
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Protein | 10g |
| Carbohydrates | 25g |
| Fiber | 10g |
| Fat | 1g |
| Vitamin A | 2% DV |
| Vitamin C | 4% DV |
| Iron | 15% DV |
| Potassium | 12% DV |
With only 140 calories per serving, baked beans are low in calories and make a great addition to a low-calorie diet. The high protein and fiber keeps you feeling fuller for longer, while the vitamins and minerals provide important micronutrients.
Benefits of baked beans for weight loss
Here are some of the key reasons why baked beans can help with fat loss:
High protein
The protein in baked beans helps build muscle and speeds up metabolism. Protein takes longer to digest keeping you feeling fuller. One study found that eating 25% of calories from protein reduced obsessive thoughts about food by 60% and cut desire for late night snacking by half (1).
High fiber
A serving of baked beans provides around 40% of your recommended daily fiber intake. The high fiber content helps improve gut health and digestion. Fiber also slows digestion keeping you fuller for longer. Studies show that people who eat more fiber tend to weigh less (2).
Low energy density
Foods that are low in energy density provide fewer calories per gram. Baked beans have an energy density of around 1.4 calories per gram. Lower energy density foods can help reduce overall calorie intake which is key for fat loss. Research shows that decreasing energy density is an effective strategy for both short-term weight loss and long-term weight maintenance (3).
Low glycemic index
Despite being high in carbs, baked beans actually have a low glycemic index of only 48. This means they are digested and absorbed slower, preventing spikes in blood sugar. Studies show that following a low glycemic index diet can boost metabolism and increase weight loss (4).
Nutrient profile
Baked beans are packed with nutrients including iron, potassium, magnesium and B vitamins. When you are cutting calories, getting adequate micronutrients is essential to support health and performance. The nutritional profile of baked beans makes them a great choice while dieting.
Downsides of baked beans
While baked beans can certainly help promote weight loss, there are some potential downsides to keep in mind:
Gas and bloating
The fiber and oligosaccharides in beans can lead to gas, cramps and bloating in some people when consumed in large amounts. This may be uncomfortable and discouraging if you are trying to lose weight. Introducing beans gradually and drinking plenty of water can help minimize digestive issues.
High salt content
Canned baked beans tend to be very high in added salt, with a 100g serving providing around 25% of the daily recommended limit. Too much sodium can lead to water retention which masks fat loss on the scale. Opt for low salt, no added salt or salt-free varieties.
Phytic acid content
Beans contain phytic acid which can bind to minerals like iron, zinc and calcium preventing optimal absorption. This is more of a concern for vegans and vegetarians who get most of their minerals from plant foods. Soaking, sprouting and cooking beans can help reduce phytic acid.
Antinutrients
Beans contain antinutrients like lectins and protease inhibitors. Lectins can damage the gut lining and potentially leech nutrients. Protease inhibitors interfere with protein digestion. Cooking helps deactivate these antinutrients, so only consume beans that have been properly prepared and cooked.
How to incorporate baked beans into a diet
Here are some tips for adding baked beans to your diet to promote weight loss:
– Choose low salt or no salt added varieties to reduce bloating and water retention. Rinsing canned beans can also help remove some excess sodium.
– Gradually increase baked bean intake over 2-3 weeks to allow your body time to adjust and prevent digestive upset.
– Add baked beans to salads, soups, scrambled eggs, or hash for a nutritional boost. Beans pair well with greens, tomatoes, avocado and lean proteins.
– Swap baked beans in place of higher calorie ingredients like rice, pasta or bread in dishes. They can be used to thicken chili, tacos, burritos and more.
– Try sprouting and cooking dried beans from scratch to maximize nutrition. Soaking beans neutralizes phytic acid and antinutrients.
– Measure proper portion sizes as beans are high calorie if overeaten. Stick to around 1⁄2 cup per serving.
– Avoid eating beans right before exercise as the high fiber content may cause discomfort and cramps.
Sample meal plan with baked beans
Here is a sample 1500 calorie meal plan incorporating baked beans:
Breakfast
– Baked bean hash (1⁄2 cup baked beans, 1 potato, 2 eggs, 1 tsp oil)
– 1 orange
Lunch
– Tuna & baked bean salad (3oz tuna, 1⁄2 cup baked beans, 2 cups greens, 1 tbsp dressing)
– 1 slice whole wheat toast
Dinner
– Turkey chilli with baked beans (3oz turkey, 1⁄2 cup baked beans, 1 cup vegetables)
– Side salad
Snacks
– Celery sticks with 2 tbsp hummus
– 1⁄2 cup cottage cheese
– 1 oz almonds
This provides a good balance of protein, healthy fats, fruits, vegetables and whole grains. Baked beans are used at two meals to boost nutrition and satisfaction.
The bottom line
Baked beans can be a healthy addition to a balanced fat loss diet. They provide a great nutritional profile with extra protein, fiber and key micronutrients. By promoting fullness, stabilizing blood sugar and reducing calorie density, baked beans aid in weight control. Just be mindful of portion sizes, salt content and digestive issues. Enjoy beans as part of a varied, whole food diet for best results. While no one food will make or break your diet, baked beans can be a tasty component of an effective weight loss plan.