A dietitian has revealed that the classic British meal of beans on toast could help protect heart health and lower cholesterol. Writing for the British Heart Foundation, dietitian Dell Stanford explained that this cheap and easy dish is packed with fibre, vitamins, and antioxidants.
Baked beans are high in soluble fibre, which helps lower cholesterol levels, and insoluble fibre, which supports digestive health. A half-can portion (207g) provides nearly a third of the recommended daily fibre intake of 30g. They are also a good source of plant protein, iron, zinc, and B vitamins, while the tomato sauce contains lycopene, an antioxidant linked to reduced risk of heart and circulatory diseases.
However, Ms Stanford warned that tinned baked beans can be high in added salt and sugar. A half-can portion typically contains about 1.3g of salt (21% of the daily maximum) and 9g of sugar (10% of the daily maximum for total sugars). She advised checking labels and opting for reduced-salt and reduced-sugar varieties where possible.
To boost the health benefits, she recommended using wholegrain bread instead of white bread to increase fibre intake. Replacing some meat with beans can also help reduce saturated fat intake, manage weight, and lower the risk of heart and circulatory diseases.
