Beans on Toast Could Help Lower Cholesterol, Expert Reveals
According to a leading dietitian, the classic British meal of beans on toast offers significant health benefits, particularly for heart and circulatory health. Writing for the British Heart Foundation, dietitian Dell Stanford highlighted how this affordable and convenient dish can play a role in reducing cholesterol levels and supporting overall wellness.
Nutritional Power of Baked Beans
Baked beans, typically made from haricot or cannellini beans in a tomato sauce, are rich in essential nutrients. They are high in fibre, low in fat, and provide a healthy source of plant-based protein. Ms Stanford explained that the soluble fibre in beans helps lower cholesterol, while insoluble fibre promotes digestive health.
"A half-can portion of baked beans, around 207 grams, supplies nearly a third of the recommended daily fibre intake of 30 grams," she noted. Additionally, beans contain iron, zinc, B vitamins, and lycopene from the tomato sauce, an antioxidant linked to reduced risk of heart disease.
The Catch: Salt and Sugar Content
Despite their benefits, tinned baked beans often contain added salt and sugar, which can detract from their healthiness. Ms Stanford warned that a typical half-can serving includes about 1.3 grams of salt, representing 21% of the maximum daily recommendation, and approximately 9 grams of sugar, or 10% of the daily limit.
"Most of the sugar in baked beans is added, as beans themselves are low in natural sugars," she clarified. Traffic light labels on packaging may not distinguish between natural and added sugars, making it crucial to check ingredients carefully.
Tips for a Healthier Beans on Toast
To maximise the health benefits of this meal, Ms Stanford offered several practical suggestions:
- Opt for baked beans with reduced sugar and salt, or no added sugar varieties.
- Swap white bread for wholegrain options to increase fibre content.
- Avoid butter; the beans provide sufficient moisture, or use small amounts of lower-fat spreads made from unsaturated oils.
- Enhance the meal by adding vegetables such as roasted red peppers, onions, or mushrooms for extra nutrients.
By making these adjustments, beans on toast can be a nutritious part of a balanced diet, helping to manage weight and reduce saturated fat intake from meat.
