Baked beans are a popular canned food that is high in fiber and protein but often also high in added sugars. The sweet taste comes from sugar that is added during processing. While the beans do contain some natural sugars, most of the sweetness comes from added white sugar, corn syrup, honey, or other sweeteners. If you want to reduce the sugar content of canned baked beans, there are a few methods you can try.
Why Remove Sugar from Baked Beans?
There are several reasons you may want to remove added sugars from canned baked beans:
- To reduce overall sugar and calorie content
- To make a healthier option for diabetics or those limiting sugar
- If following a low-carb, keto, or paleo diet
- To avoid spikes and crashes in blood sugar levels
- To limit intake of added or processed sugars
Removing some or all of the added sugar can help reduce the glycemic index and overall sweetness of baked beans while retaining the other nutrients. This makes them healthier for many people.
Rinsing the Beans
One of the simplest ways to remove some of the sugar from canned beans is to thoroughly rinse them.
Here is the process:
- Open the can and pour the beans into a colander or strainer.
- Rinse under cool running water for 1-2 minutes, stirring frequently.
- Shake the colander to drain off as much liquid as possible.
Rinsing will wash off some of the syrupy sauce that contains sugar. However, it won’t remove all of the sugar that has been absorbed into the beans themselves during processing. Rinsing can remove around 25% of the total sugar.
Pros
- Very quick and easy
- No extra ingredients needed
- Retains the bean flavor and texture
Cons
- Doesn’t remove all the sugar
- Can lose some flavor and sauce in the process
Making Your Own Lower-Sugar Beans
For the most control over sugar content, you can make your own baked bean recipe from scratch. This involves cooking dried beans and making your own sauce.
Here is an overview of the process:
- Soak dried navy, great northern, pinto or cannellini beans overnight.
- Drain and rinse the beans.
- Cook beans until tender, about 1-2 hours.
- In a saucepan, mix your own sauce ingredients: tomato paste, mustard, vinegar, spices, etc.
- Add the cooked beans and simmer them in the sauce to absorb the flavors.
With homemade beans, you control exactly what ingredients go into the sauce. You can leave out any added sugar. Molasses, honey, maple syrup, or other natural sweeteners can be used sparingly for some sweetness.
Pros
- Total control over sugar and other ingredients
- Can customize flavours
- Often uses less processed ingredients
Cons
- Requires more hands-on time
- Need right ingredients and equipment
- Trial and error to perfect recipe
Ingredient Substitutions
Another approach is to start with canned beans but modify or replace certain high-sugar ingredients:
- Use no-salt-added beans – These have less added sugar since extra flavoring isn’t needed to compensate for reduced sodium.
- Try beans canned in water – These skip the sugary syrup and use only water for canning.
- Substitute tomato sauce for syrup – Use plain tomato sauce or puree instead of high-sugar bean syrup.
- Swap honey for brown sugar – Honey has trace nutrients and a lower glycemic index.
- Skip molasses – Blackstrap molasses adds bittersweet flavor and iron but also sugar.
- Use cinnamon instead of sugar – A sprinkle of cinnamon enhances flavor without sweetness.
- Skip the ketchup – Ketchup adds tomatoes but also unnecessary added sugar.
Get creative combining lower-sugar ingredients for a fresher, healthier version while keeping the familiar baked bean flavor.
Pros
- Retains convenience of canned beans
- Can better control sugar content
- More options for customizing flavor
Cons
- Still contains some added sugars
- Need right substitute ingredients on hand
- Might take some tweaking to get the flavor right
Adding Other Ingredients
Adding extra ingredients to prepared beans can also help balance and mask the sweetness.
Possible mix-ins include:
- Onion, garlic, peppers – Boost savory flavor
- Mustard – Adds tang
- Vinegar or lemon juice – Promotes sour notes
- Spices like chili powder, paprika, curry powder, etc.
- Herbs such as thyme, rosemary, oregano
Stir any of these ingredients into the beans after draining and rinsing to complement the flavors already present. The added flavors enhance overall flavor and make the sugar content less noticeable.
Pros
- Easy way to alter flavor
- Uses ingredients on hand
- Doesn’t require new recipe or process
Cons
- Sugar content remains unchanged
- Need right complementary ingredients
- Too many add-ins may overwhelm bean flavor
Cutting the Beans with Other Foods
Another option is to mix and serve baked beans with other foods that help balance the sweetness:
- Whole grain rice or pasta
- Sautéed vegetables like spinach, kale, mushrooms
- Lean protein such as chicken, salmon, or tofu
- Leafy greens for a salad
- Plain Greek yogurt
Pairing beans with non-sweet foods allows the sugar to be better absorbed. The other ingredients complement the beans for a well-rounded meal.
Pros
- Allows beans to be used as part of a complete meal
- Makes sugar impact lower in context of full meal
- Lets flavor of beans shine through
Cons
- Need other ingredients prepped
- Bean flavor may compete with other strong flavors
- Sugar content remains the same per serving
Choosing Lower-Sugar Bean Brands
If you want to minimize sugar without altering canned beans, choose brands that use less added sugar or sweeteners during processing:
| Brand | Grams of Sugar Per Serving |
|---|---|
| Bush’s Baked Beans, Original | 7g |
| Heinz Baked Beanz, Original Style | 10g |
| Van Camp’s Pork and Beans, Original | 19g |
As shown in the table, sugar content can vary significantly between brands. Bush’s baked beans have about half the sugar compared to Van Camp’s per serving. Reading nutrition labels helps identify lower-sugar options.
Pros
- Minimal effort – just buy a lower-sugar brand
- Get the convenience of canned beans
- No alterations needed after opening
Cons
- Might not be the brand you’re used to
- Still contains some added sugar
- Might have more salt to compensate
Avoiding Beans Altogether
If you want to eliminate the sugar content of beans completely, you can avoid them altogether and choose alternate foods. Some alternatives provide protein and fiber without the added sugar.
Options include:
- Lentils or chickpeas
- Tofu or tempeh
- Nuts and seeds
- Eggs or egg whites
- Greek yogurt
- Edamame or other soybeans
While not exactly the same flavor and texture, these foods can substitute for beans in many recipes and provide nutritional benefits without the sweetness.
Pros
- Avoids baked bean sugar completely
- Offers new ways to add protein and fiber
- Open up different flavor options
Cons
- Sacrifices the traditional bean flavors
- Need alternate ingredients on hand
- Some substitutions less convenient than canned beans
Conclusion
There are many effective ways to remove or reduce the sugar in canned baked beans to suit different dietary needs and preferences. Rinsing, making your own, substituting ingredients, adding extras, mixing with other foods, choosing low-sugar brands, and avoiding beans altogether can all help decrease the sugar content to varying degrees.
The best approach depends on your goals, time constraints, and how much you want to preserve the original bean flavor. Any of these methods can produce great-tasting beans without all the added sugar!
Experiment to see which technique works for your palate. Pay attention to nutrition labels. And enjoy beans as a healthier part of a sugar-conscious lifestyle.