If there’s one food item that’s almost certain to be hidden in every cupboard, it’s a discreet can of baked beans.
Usually in tomato sauce, this long-lived food staple is placed on toast, poured over jacket potatoes, topped with grated cheese, or used as part of a full English breakfast.
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It’s really an English classic.
But there’s more to it than looking at unpretentious beans.
In fact, beans are now a big business, thanks to the numerous health benefits offered at a fraction of the cost of the more expensive “superfoods”. A 420g can of Tesco Baked Beans is currently only 32p!
Packed with essential nutrients such as fiber, protein, folic acid, potassium, zinc and magnesium, baked beans are the most discreet superfoods.
Alex Glover, Senior Dietitian at Holland & Barrett, explains that healthy foods certainly don’t have to be expensive, and baked beans can contribute to a nutritious diet at bargain prices.
“Put baked beans, frozen vegetables, and low-fat cheese on top of a jacket potato (about 1 pound per kg) for a nutritious meal for less than 2 pounds.”
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Before you dive into a can of good things, Alex says it’s best to be familiar with when choosing a can of your choice in a supermarket.
“Baked beans can be eaten completely safely every day as long as you’re looking for a brand that contains the right amount of salt. This is an important factor to consider when considering beans as part of your daily life. am.
“Check the label and track what you haven’t added sugar or salt to,” he says.
Benefits of beans
1. Full of fiber
The F word, fiber, which everyone needs to know more, is essential to keep our gut healthy and happy, and thus to keep us on a regular basis.
In the UK, it is recommended that adults eat 30g of fiber daily, but studies show that the average fiber count is only 12g.
Bean cans tend to pack an impressive 14 to 16 g of fiber, which is about half the recommended amount.
The only inside out of the fiber? If you are not currently eating a lot of fiber, accumulate slowly to avoid annoying side effects, as too much or too fast can cause intestinal gas and bloating!
2. May help extend life
Eating a diet filled with dietary fiber has been shown to reduce the risk of heart disease, diabetes, and even stroke, as well as any illness that may shorten our lifespan.
In addition, as Alex explains, fiber is an important factor in keeping the gut microbiota diverse.
Our gut flora (microorganisms that live in the digestive system) eats the different types of fiber we eat.
“Fiber in different foods nourishes different types of beneficial bacteria, so it is very important to have different diets.
“A fiber-rich diet is associated with many lower metabolic conditions, such as type 2 diabetes and heart disease. Fiber helps lower blood levels, binds to cholesterol, and helps reduce bad cholesterol. increase.”
We are always looking for foods that will help us rush along the process of losing unwanted weight. Interestingly, beans could be one such food.
Alex reveals that baked beans are a very satisfying food due to their high fiber and protein count.
In addition, the beneficial effects of dietary fiber on the gut can help stop snacking, as studies have shown that a healthy gut flora can help control appetite.
Alex adds that beans are also fairly low in calories and saturated fat. A 100g portion of baked beans contains only 155 calories.
4. Plenty of protein
Baked beans cans contain an impressive 18g of protein.
Alex explains that for a 60 kg human, this would be 48 g of protein, as humans usually need about 0.8 g of protein per kilogram of body weight.
Bean cans make dents that are quite impressive to the protein requirements.
In essence, proteins make us. From hair and nails to body tissues and skin.
Virtually all chemical reactions are necessary for our bodies to take place.
“Proteins also contribute to the growth and maintenance of muscle mass and help our muscles grow and repair.
“Proteins are very important for many different aspects of our biology, as most of our immune cells are also made up of proteins,” says Alex.
Everyone needs protein, but Alex explains that older people need more protein because of a condition called sarcopenia.
“For this reason, older people need more protein with each diet to get the same response as younger people.”
The combination of beans and rice helps to make a “perfect” protein. Beans alone do not contain all the essential amino acids found in animal proteins (such as chicken and eggs) and should be combined with another food source that contains complementary amino acids.
5. Contribute 5 times a day
The UK NHS recommends that everyone eat at least five fruits and vegetables a day.
But this doesn’t have to mean simply devouring apples, carrots and green vegetables.
Alex explains that 80g of roasted beans (or green beans) can be counted as one of five beans a day. Therefore, some of the beans on the toast are much healthier than you might think.
6. Immune health
One of the many minerals in baked beans is zinc.
“Zinc is an important micronutrient that our body needs for many roles, from growth and development support to nerve function support.
“It’s also essential for our immune system because it affects how our cells respond to infections and can help control inflammation,” says Alex.
He explains that low zinc can take longer to heal cuts and abrasions, cause diarrhea, and make you more susceptible to illness.
“Women need 7 milligrams (mg) of zinc daily. Men need 9.5 mg.
“Zinc is found in whole grains, seafood, meat, legumes, legumes, nuts and seeds.”
Half a cup of baked beans contains an impressive 2.9 mg of zinc.
7. Energy boost
Magnesium is another essential mineral in baked beans. Alex says it’s essential to get magnesium from the food we eat because our bodies can’t make magnesium.
“Magnesium is an essential mineral that has several important functions in the body.
“Your body uses magnesium in more than 300 biochemical reactions to build bones, generate energy, function nerves, stabilize blood sugar levels, and promote electrical activity in the heart and brain.” Alex says.
8. Heart helper
Baked beans can also affect the health of tickers.
Alex explains that the potassium in baked beans is essential for many important functions in the body, such as maintaining a healthy nervous system and regulating blood pressure.
“A study shows that about one in five women in the UK doesn’t get enough potassium,” he adds.
Increase your intake with fruits (especially dried), vegetables, beans, nuts, meat and seeds.
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