Many people enjoy baked beans as a tasty and nutritious side dish or meal component. However, the sugar content of traditional baked bean recipes can be off-putting for people monitoring their sugar intake due to diabetes, weight loss efforts, or other health reasons. Fortunately, several major brands now offer reduced sugar or no sugar added varieties of canned baked beans. It is also possible to make homemade baked beans using minimal added sugar or sugar substitutes.
Quick Overview
Yes, you can purchase canned baked beans that are sugar free or contain no added sugar. Major brands like Bush’s, Eden Foods, and Goya sell low sugar or no sugar added baked beans. You can also find sugar free baked bean options from health food brands in stores or online. Homemade baked beans can be prepared with minimal sugar by using tomato sauce, vegetables, seasonings, and optional natural sweeteners like honey or maple syrup in small amounts.
Examining the Sugar Content of Traditional Baked Beans
Most classic baked bean recipes call for a generous amount of white sugar or brown sugar. For example, a 14.5 ounce can of a leading national brand contains 15 grams of sugar. Over half of the grams of carbohydrates in traditional baked beans comes from sugar. The ingredients list commonly includes tomatoes, beans, water, sugar, and salt among other items.
Here is the nutritional breakdown for 1/2 cup serving of a typical canned baked bean product:
| Calories | Protein | Fat | Carbs | Sugar |
|---|---|---|---|---|
| 110 | 4g | 0.5g | 24g | 15g |
As you can see, sugar makes up a hefty portion of the carbohydrate content. The American Heart Association recommends limiting added sugar to no more than 24 grams per day for women and 36 grams per day for men. Just 1/2 cup of traditional baked beans contains over half the recommended daily limit.
Finding Sugar Free Options
If you want to reduce your sugar intake from baked beans, look for labels indicating no added sugar or reduced sugar. Specific products to look for include:
Bush’s Baked Beans No Sugar Added
This product contains just 1 gram of sugar per 1/2 cup serving. Bush’s uses Splenda to add sweetness without sugar. The beans are cooked in tomato sauce with onions, brown sugar molasses, and seasoning.
Eden Foods Organic Baked Beans
Eden Foods makes an organic baked bean product without any added sugar. It relies on the natural sugar in tomatoes along with organic ketchup and mustard for flavor. Each 1/2 cup serving contains 3 grams of sugar.
Goya Low Sodium Baked Beans
Goya’s low sodium baked beans have 65% less sugar than average with just 5 grams per serving. They are made with tomatoes, onion, garlic, spices, and a touch of brown sugar.
Healthy Choice Sugar Free Baked Beans
This Healthy Choice product uses sucralose and acesulfame potassium to provide sweetness without sugar. There are just 3 grams of sugar per 1/2 cup serving.
Check your local grocery store shelves or shop online to find these and other reduced sugar baked bean products. Natural food stores may also have sugar free options from specialty brands.
Making Your Own Healthier Baked Beans
You can control the sugar content by making baked beans at home. Simply cook dried beans until tender and mix with tomato sauce, seasonings, and optional sweeter ingredients like:
- Minced onions
- Worcestershire sauce
- Mustard
- Maple syrup
- Honey
- Molasses
Use just a teaspoon or two total of any sweeteners and focus more on flavor from onion, garlic, mustard, pepper, and your favorite spices. Making your own baked beans allows you to monitor nutrients and ingredients.
Healthy Homemade Baked Bean Recipe
Try this recipe for healthier homemade baked beans.
Ingredients:
- 1 lb dried navy beans, soaked and cooked until tender
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 (28 oz) can crushed tomatoes
- 2 tbsp tomato paste
- 2 tbsp maple syrup
- 1 tbsp mustard
- 1 tsp Worcestershire sauce
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 bay leaf
Instructions:
- Cook beans according to package directions until tender.
- Drain and rinse beans. Transfer to a Dutch oven.
- Add remaining ingredients and stir to combine.
- Cook uncovered over medium heat for 30 minutes, stirring occasionally.
- Remove bay leaf before serving.
This recipe relies on tiny amounts of maple syrup to provide sweetness for far fewer grams of sugar. Combined with the natural sweetness of the tomatoes and beans, you get the flavor you love without all the added sugar.
Tips for Enjoying Sugar Free Baked Beans
Here are some tips for selecting and serving healthy sugar free baked bean options:
- Check the nutrition labels and ingredients lists closely to find beans with no added sugar and minimal natural sugars.
- Flavor your beans with onions, garlic, spices, mustard, and tomatoes instead of sugar.
- Look for low sodium varieties to limit overall sodium intake.
- Purchase smaller or individual sized cans to control portions.
- Enjoy baked beans as part of a balanced diet with lean protein, vegetables, and whole grains.
- Include side salads or non-starchy vegetables to help fill you up.
- For a treat, add a sprinkling of shredded cheddar cheese on top.
With homemade baked beans and an array of canned options on the market, people watching their sugar consumption can still enjoy the comforting taste of baked beans. Be sure to check nutrition labels and ingredients lists to find the healthiest product for your diet needs.
Potential Benefits of Reducing Sugar in Baked Beans
Choosing sugar free or low sugar baked bean options offers several potential benefits including:
- Lower calorie intake – Since sugar is high in calories, avoiding added sugar reduces overall calorie consumption which can aid weight management.
- Better blood sugar control – Beans have a low glycemic index, but added sugar raises the glycemic load. Going easy on sugar helps prevent blood sugar spikes.
- Improved satiety – Beans are naturally high in fiber and protein to create a filling effect. You don’t need the extra calories from sugar.
- Decreased risk of cavities – The sugar in traditional baked beans feeds cavity-causing oral bacteria. Limiting sugar helps protect tooth enamel.
- Enhanced nutrition – Beans provide a nutritious boost of plant-based protein, minerals, B vitamins and antioxidants without unhealthy added sugar.
People with diabetes can especially benefit from limiting sugar in baked beans to maintain steady blood sugar levels after meals. But anyone can enjoy the advantages of improved nutrition, appetite control, and cavity protection with low sugar bean options.
Potential Drawbacks of Sugar Free Baked Beans
Removing added sugar from baked beans also comes with a few drawbacks to consider:
- Sugar free baked beans may have less sweetness and depth of flavor compared to traditional recipes with added sugar.
- Non-nutritive sweeteners like sucralose, Saccharin, and aspartame are commonly added to improve flavor, but some people dislike the aftertaste.
- Beans can cause more gas and bloating compared to other starchy sides, although proper preparation helps reduce lectins and digestive upset.
- The texture of homemade baked beans may be less uniform if you skip added sugar to help thicken the mixture.
- It takes more effort to make your own baked beans at home without using shortcut sugary ingredients.
Finding the right sugar free baked bean option may require some trial and error. Look for products using minimal sweeteners to avoid unpleasant aftertaste. Be sure to properly soak and cook the beans when making homemade baked beans to decrease gas and bloating side effects.
Frequently Asked Questions
Why do traditional baked beans have so much sugar?
Most classic baked bean recipes call for a good amount of added sugar. The sugar helps add sweetness, depth of flavor, and a thicker consistency to the tomato-based sauce. Sugar also serves as a preservative in canned baked beans. While baked beans do contain some natural sugars from the beans and tomatoes, most of the sugar content comes from what is added during cooking.
Are baked beans good for diabetics?
Beans can be a healthy choice for diabetics due to their high fiber content and low glycemic index. However, the added sugar found in most canned baked beans can spike blood sugar. Diabetics should look for reduced sugar or no sugar added baked bean options to control their carbohydrate and sugar intake.
Do you drain the liquid from baked beans?
Most people enjoy baked beans in their sauce rather than draining off the liquid. But you can drain and rinse the beans to reduce sodium, sugar, and lectin content if desired. Draining may cause some nutrients to be lost. For the best flavor, purchase low sugar baked beans and enjoy them without draining.
How long do opened baked beans last in the fridge?
An opened can of baked beans will typically stay fresh in the refrigerator for up to 4-5 days. Transfer leftover beans to an airtight container and store them in the fridge. Look for signs of spoilage like mold, off smells, or a globby sauce before eating them. For best quality, eat refrigerated baked beans within a few days of opening.
Conclusion
People looking to reduce their sugar intake can absolutely find and enjoy sugar free baked bean options. Read labels closely to choose products without added sugar or limiting added sugars to a few grams per serving. Homemade baked beans can also be prepared with minimal sweeteners. Going sugar free with baked beans does require some sacrifices to flavor and texture, but offers worthwhile health benefits. With the right recipes and products, baked beans can still be savored guiltfree even by people restricting their sugar consumption.