Transform Baked Beans into a Balanced Meal with 2 Easy Additions

When you’re in need of a quick meal, whether it’s dinner or lunch on the weekend, a can of baked beans is hard to beat. Many households keep a tin or two in the pantry, and they are often a hit with both children and picky eaters.

In the UK, we consume roughly two million cans of baked beans daily. Besides their convenience, they also offer surprising health benefits.

• Haricot beans provide a good source of plant-based protein, which contributes to growth and repair in our bodies.

• An 80g serving, about three heaped tablespoons, counts as one of your five-a-day.

• Half a can contains more than 25% of our recommended daily fibre intake. Fibre is essential for a healthy digestive system and helps keep us satiated.

It’s also worth noting that the old saying “beans, beans, they’re good for your heart” holds some truth. The lycopene found in the tomato sauce of baked beans is associated with a reduced risk of heart disease.

So, what’s the best way to enjoy baked beans for a balanced meal when you’re short on time?

What to Eat with Baked Beans for a Nutritious Meal

To enhance the health benefits of baked beans and create a nutritious meal without a hefty price tag, nutritionists recommend pairing them with two common staples:

Nutritionist Rob Hobson states, “A can of baked beans counts towards one of your five-a-day, providing an excellent source of fibre and protein. When combined with wholemeal bread and scrambled eggs, they can form a flavorful and nutritious meal at a low cost.

Dietitian Nichola Ludlam-Raine concurs.

“On their own, beans are nutritious, offering fibre and plant-based protein. However, they shine even more when paired with wholegrain carbs like wholemeal bread and a quality protein source like eggs,” she explains to Yahoo UK.

While baked beans fall under the category of ultra-processed foods (UPF), Ludlam-Raine clarifies that not all UPFs are detrimental to our health.

“This dish exemplifies how an ultra-processed food can be part of a healthy, balanced diet when combined with nutritious whole foods,” she asserts. “I recommend adding a source of vegetables, such as air-fried mushrooms or sautéed spinach, to enhance both nutrient levels and plant intake.”

Why is it Beneficial to Eat Baked Beans with Eggs and Wholemeal Bread?

So, what advantages come from eating baked beans alongside these foods? We asked Ludlam-Raine to elaborate.

Keeps You Fuller for Longer

According to the author of How Not to Eat Ultra-Processed, incorporating baked beans into your meals can provide fibre and protein, but adding wholemeal bread introduces complex carbohydrates that stabilize blood sugar levels, keeping you feeling full for longer.

“Integrating eggs offers complete protein—containing all nine essential amino acids—as well as nutrients like vitamin B12, choline, and vitamin D.

“This combination of protein, fibre, and slow-digesting carbohydrates makes for a nourishing and satisfying meal. Even if you prefer not to eat eggs, pairing beans with bread still provides a more complete protein source,” she adds.

Could Help Stabilize Blood Sugar

Although many brands of baked beans may include added sugars and salt, Ludlam-Raine explains that the overall effects depend on your portion size and what you pair them with.

“When you combine baked beans with high-protein and high-fibre foods, it promotes slower digestion, which in turn helps mitigate the impact of sugars on your blood sugar levels. You might also consider choosing reduced-sugar or reduced-salt options if you’re worried about those factors,” she advises.

Could Help Prevent Energy Crashes

The combination of fibre from the beans and bread, along with the protein from eggs, can promote long-lasting fullness and prevent those afternoon energy crashes. This satisfaction helps reduce the urge to snack, potentially assisting in weight management.