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A dietitian revealed that a popular British meal could help protect the heart and circulatory system (Image: Getty)
A popular dish in the UK could work wonders for your heart health and cholesterol levels. According to an expert, beans on toast is brimming with vitamins, minerals and antioxidants.
In the United Kingdom, a beloved culinary staple may hold the key to improving heart health and managing cholesterol levels. According to a health expert, the classic beans on toast dish is packed with vital nutrients, including vitamins, minerals, and antioxidants.
In her article for the British Heart Foundation (BHF), dietitian Dell Stanford highlights the potential heart health benefits of this budget-friendly meal. Despite most canned baked beans falling under the “ultra-processed” category due to the inclusion of added sugars, salt, and other additives like thickeners and preservatives, Stanford assures that they can still play a role in maintaining a healthy diet.
The primary ingredient, baked beans—which are usually made from haricot or cannellini beans in a tomato sauce—are particularly high in fibre. This dietary fibre is crucial for lowering cholesterol and promoting a healthy digestive system.
Stanford explains, “Baked beans are low in fat and high in fibre. They contain soluble fibre, which aids in reducing cholesterol levels, and insoluble fibre, which promotes a healthy gut.”
She further notes that consuming just half a can of baked beans (approximately 207g)—a common serving size—provides nearly a third of the recommended daily 30g fibre intake.
She continued: “Baked beans are also high in plant proteins and packed with nutrients such as iron, zinc and B vitamins. And the tomato sauce is rich in lycopene, a protective antioxidant linked with a reduced risk of heart and circulatory diseases.
Additionally, baked beans are an excellent source of protein, contributing to their status as a nutritious component of a balanced diet.
But there’s a catch
It is important to be aware of the salt and sugar content in baked beans, though. “However, look out for the salt and sugar content of baked beans,” Ms Stanford said.
“A typical half can portion (207g) of baked beans contains about 1.3g salt. That’s 21 per cent of the maximum recommended amount of salt you should have a day (6g). A half can also contain about 9g sugar – that’s 10 per cent of the maximum recommended amount of ‘total’ sugar you should have a day.
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“Traffic light labels on food packaging show only total sugars. They do not tell you how much is naturally occurring (as in fruit or milk) and how much is ‘free’ or ‘added’ sugar (as in table sugar or syrup).
“In baked beans, most of the sugar is added, because beans themselves do not naturally contain much sugar. It’s mainly from the tomato sauce.”
It is therefore worth opting for baked beans that have reduced sugar and salt where possible. To further boost the health properties of your beans on toast, you should also use wholegrain bread rather than white bread, to increase the amount of fibre in the meal.
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To make your meal even healthier, Ms Stanford advised you:
- Choose baked beans with reduced sugar (or no added sugar) and reduced salt
- Swap white bread for wholegrain
- Skip the butter: the beans add enough moisture, or you can use small amounts of a lower-fat spread made from unsaturated vegetable oils
- For an extra boost of goodness, add vegetables to your beans (e.g. roasted red peppers, onions, or mushrooms)
For more information, visit the BHF website here.
