Switching to reduced sugar baked beans
The Basics
Baked beans are haricot beans in tomato sauce and they’re part of the protein food group.
As baked beans are often eaten with other foods, get in the habit of buying the reduced / low sugar versions. If you’re serving them up for others, try not telling them – it’s unlikely they will taste the difference!
"Making small healthy changes in different areas of your diet, and lifestyle, can have big effects on your weight and overal health," says Pinal, nutritionist with GetFit Nutrition.
Myths and Misconceptions
- “Sugar causes diabetes”. Type 2 diabetes is caused through a lack of insulin and/or the body not responding to insulin – not by the sugar you eat. Obesity, which increases the risk of diabetes, is usually the result of eating too many calories and not getting enough exercise – eating too much of any food, including sugar, contributes to obesity.
Tips and Tricks
- The amount of sugar in regular baked beans varies – generally around 4-6g per 100g. The sugar content in reduced sugar baked beans also varies. Compare information on nutrition labels and choose the brand with the lowest sugar content.
- ‘Economy’ brands of baked beans are not higher in sugar, and some supermarkets are now doing ‘own brand’ low sugar (and often low salt) baked beans – so they should not cost any more than ordinary baked beans.
- Adjust your taste for reduced sugar beans by mixing a small tin of them with a small tin of the regular baked beans.
- Try to find reduced sugar beans that also have reduced sodium content.
Be adventurous and try other types of beans e.g. kidney beans, chickpeas, canned in water and mix them with either regular baked beans or reduced sugar baked beans for a different flavour and texture taste.