Baked beans are a staple food for many people around the world. They are nutritious, providing protein, fiber, vitamins, and minerals. However, many brands of canned baked beans also contain large amounts of added sugar, which can be detrimental to health when consumed in excess. For people watching their sugar intake or managing diabetes, choosing canned baked beans with lower amounts of sugar is recommended. This article compares the sugar content of popular baked bean brands to determine which options contain the least amount of sugar per serving. Quick answer: Of the major canned baked bean brands analyzed, Sainsbury’s Beanz have the least amount of sugar per 100g serving at 3.9g.
Nutritional Profile of Baked Beans
Baked beans are made from navy beans or haricot beans which are part of the legume family. Legumes are nutritional powerhouses, providing (per 100g cooked):
– 127 calories
– 9g protein
– 0.4g total fat
– 21g carbohydrate
– 10g dietary fiber
– Folate, iron, magnesium
In addition to these inherent nutrients found in legumes, most canned baked bean brands also add ingredients like tomatoes, molasses or brown sugar, onions, salt, and spices to enhance the flavor. While these additions make baked beans tastier, adding sugar increases the carbohydrate and calorie levels.
Added Sugars in Canned Baked Beans
The amount of added sugars in canned baked beans can vary significantly between brands. Some reasons for these differences include:
– Use of naturally sweet ingredients like molasses versus added white sugar
– Regional taste preferences – beans made for UK market often have less added sugar than US/Canada
– Health trends – some brands now offer low sugar/no added sugar options
Added sugars should be limited to less than 10% of total daily calorie intake according to WHO guidelines.1 For a 2000 calorie diet, this equates to around 50g of added sugar per day as an upper limit.
Daily Value for Added Sugars
The percent Daily Value (%DV) for added sugars on a food label indicates how a serving contributes to the recommended limit for added sugars based on a 2000 calorie diet.2
– %DV for added sugars:
– 5% or less is low
– 20% or more is high
So when comparing canned baked bean brands, look for options with a lower % Daily Value for added sugars.
Comparing Sugar Content of Popular Baked Bean Brands
The table below compares the sugar content in popular UK and US canned baked bean brands per 100g serving (approximately half a standard can):
| Baked Bean Brand | Total Sugar (g) | % Daily Value* |
|---|---|---|
| Sainsbury’s Beanz | 3.9 | 4% |
| ASDA Baked Beanz | 4.0 | 4% |
| Tesco Baked Beans | 4.9 | 5% |
| Bush’s Best Original Beans | 5.1 | 10% |
| Heinz Baked Beanz | 7.0 | 14% |
| Campbell’s Pork and Beans | 7.4 | 15% |
| Heinz Organic Beans | 7.5 | 15% |
| Bush’s Vegetarian Beans | 7.8 | 16% |
| Heinz Beanz No Added Sugar | 8.1 | 16% |
\*Based on %DV for 50g added sugar per day
Key Takeaways
– Sainsbury’s Beanz have the lowest amount of sugar at 3.9g per 100g
– ASDA Baked Beanz and Tesco Baked Beans also have under 5g sugar per 100g
– Popular brands like Heinz and Bush’s tend to have higher sugar around 7-8g per 100g
– Watch out for beans with over 15% DV for added sugars
– Low sugar and no added sugar options are now available for most brands
So if you’re watching your sugar intake, your best bet is to choose Sainsbury’s Beanz or other UK supermarket own brands of baked beans, which have about 4g sugar or less per serving. Heinz Beanz No Added Sugar gets honorable mention as well.
Factors Affecting Sugar Content
There are a few key factors that determine how much sugar ends up in a can of baked beans:
Type of Sweetener Used
– Beans sweetened primarily with molasses tend to have less sugar than those using added white sugar or corn syrup. Molasses provides more depth of flavor so smaller amounts are needed.
– Some brands use artificial sweeteners or “natural” sweeteners like stevia to reduce added sugars.
Regional Taste Preferences
– Baked beans made for the UK market traditionally use less added sugar than US/Canadian versions.
– American consumers seem to prefer sweeter baked beans. Brands cater to local tastes.
Special Diet Options
– Many brands now offer low sugar, reduced sugar, or no added sugar varieties. But these can still contain natural sugars from ingredients like tomatoes.
– Look for “less than 5% DV for added sugars” on the label as the best options.
Can Size
– Smaller cans around 220g (7-8 oz) tend to be lower in sugar than larger 440g (15 oz) cans.
– Larger portion sizes require more seasoning/sweetener for flavor.
Tips for Choosing Low Sugar Baked Beans
If you want to limit added sugars in your diet, look for these when shopping for canned baked beans:
– Choose UK-style beans or smaller cans when possible
– Compare nutrition labels and look for less than 5% DV for added sugars
– Opt for low sugar, no added sugar, or stevia-sweetened versions
– Rinse beans before eating to remove excess sauce/sugar
– Flavor beans yourself with spices, herbs, mustard, hot sauce
– Make your own baked beans from dried beans to control sweetness
A few small tweaks when shopping and prepping canned beans can help reduce the amount of added sugars in this convenient, nutritious staple food.
Healthiest Ways to Eat Baked Beans
While beans themselves pack a nutritional punch, the sauces and accompaniments you eat them with also impact their sugar and calorie load. Here are some healthy ways to enjoy baked beans:
– On whole grain toast for breakfast or lunch
– With veggie kebabs, corn on the cob, coleslaw for a cookout
– Over a baked potato or sweet potato as a topping
– On nachos instead of refried beans
– In a pepper or tomato as a vegetarian stuffed baked potato
– Over a base of greens for a salad
– Blended into hummus or bean dip
– On their own as a meatless protein side dish
Conclusion
When shopping for canned baked beans, reading nutrition labels is key to finding options lowest in added sugars. Look for beans with around 4g sugar or less per serving for the best nutrition. Sainsbury’s Beanz, ASDA Beans, and Tesco Baked Beans are good choices in the UK market. Heinz Beanz No Added Sugar is also a good lower sugar option. Consuming beans thoughtfully along with other healthy whole foods can help manage overall sugar intake. Just a few small tweaks can drastically improve the nutrition of this pantry staple.
References
1. WHO Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015.
2. U.S. Food and Drug Administration. Changes to the Nutrition Facts Label. https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label. Accessed October 4, 2023.