Are you trying to watch your calorie intake but still want to enjoy some comfort food? Look no further than canned baked beans! With just 265 calories in 1 cup of baked beans with no added salt, it's a filling and satisfying choice for any meal.

Not only are baked beans low in calories, but they also contain essential macronutrients that your body needs. Keep reading to find out more!

In this article, we'll explore the many benefits of eating baked beans and how you can incorporate them into your diet. We'll also compare them to other high-protein foods, and answer some common questions about baked beans.

Calories in 1 Cup of Baked Beans: How Much You Consume

As mentioned, 1 cup of canned baked beans with no added salt contains about 265 calories. But how much is 1 cup really? Typically, 1 cup of anything is roughly the size of a baseball or a closed fist. So, if you want to control your calorie intake, measure out 1 cup of baked beans and enjoy! Note that if you add other ingredients to your baked beans, such as bacon or extra sugar, the calorie count will go up. Always read the label or recipe carefully to make sure you know what you're eating.

Macronutrients in 1 Cup of Baked Beans

Besides calories, it's important to know what other nutrients are in 1 cup of baked beans. One cup of baked beans contains approximately 14 grams of protein, 54 grams of carbohydrates, and 0.8 grams of fat. It also contains fiber, potassium, and other important vitamins and minerals. If you're looking for a plant-based source of protein, baked beans are a great choice. They're also naturally gluten-free and low in sodium (if you buy the no added salt version).

7 Health Benefits of Eating Baked Beans

Eating baked beans can provide a number of health benefits, such as: - Improved digestion due to their high fiber content - Reduced risk of certain cancers due to their antioxidant properties - Lowered cholesterol levels due to the soluble fiber - Improved heart health due to the potassium - Better blood sugar control due to the low glycemic index - Reduced bloating and constipation due to the resistant starch - Reduced inflammation due to the flavonoids Of course, these benefits are only present if you eat baked beans as part of a balanced and varied diet. Make sure to also get enough protein from other sources, such as meat, fish, eggs, or tofu.

Ways to Incorporate Baked Beans into Your Diet

Now that you know the benefits of baked beans, here are some ways to add them to your meals: - As a side dish to grilled chicken, steak, or fish - As a topping for baked potatoes or sweet potatoes - In a salad with other vegetables and a vinaigrette dressing - In a soup or stew with other legumes and vegetables - As a main dish with a side of vegetables and brown rice The possibilities are endless! Experiment with different flavor combinations and find your favorite way to enjoy baked beans.

Baked Beans Vs. Other High-Protein Foods: A Comparison

How do baked beans stack up against other high-protein foods? Let's take a look: - 1 cup of cooked lentils: 230 calories, 18 grams of protein - 1 cup of cooked quinoa: 222 calories, 8 grams of protein - 1 cup of cooked brown rice: 218 calories, 5 grams of protein - 1 cup of canned tuna: 191 calories, 42 grams of protein - 1 cup of canned chicken: 235 calories, 38 grams of protein As you can see, baked beans are a great choice if you want a low-calorie, high-protein option. However, if you're looking for more protein per calorie, canned tuna or chicken might be better options.

Baked Beans and Weight Loss: Can They Help?

If you're trying to lose weight, you might be wondering if baked beans can help you reach your goals. The answer is yes, but with some caveats. Baked beans are a low-calorie and filling food, which can help you reduce your overall calorie intake. However, if you add extra sugar or fat to your beans, you might end up consuming more calories than you realize. Additionally, if you rely solely on baked beans for your protein needs, you might not get enough variety in your diet. Make sure to balance your meals with other protein sources, such as lean meats, fish, or tofu.

Are There Any Side Effects of Eating Too Many Baked Beans?

As with any food, it's possible to overdo it with baked beans. Here are some potential side effects: - Flatulence and bloating due to the resistant starch and fiber - Increased sodium intake if you buy canned baked beans with added salt - Blood sugar spikes if you eat too much too quickly However, these side effects are usually temporary and can be mitigated by drinking plenty of water and balancing your meals with other foods.

How to Buy and Store Canned Baked Beans

When buying canned baked beans, look for these things: - No added salt or low sodium options - No added sugar or low sugar options - No artificial preservatives or flavors - BPA-free cans if possible Once you've bought your beans, store them in a cool and dry place, away from direct sunlight. They can usually last up to 2-3 years if unopened, or up to 5 days in the fridge once opened.

How to Make Baked Beans from Scratch

If you prefer to make your own baked beans instead of buying canned ones, here's a simple recipe: - Soak 1 pound of dried navy beans in water overnight - Drain and rinse the beans, then add to a pot with 8 cups of water - Add a diced onion, 3 minced garlic cloves, 1/2 cup of molasses, 1/4 cup of brown sugar, and 1 tablespoon of mustard - Bring to a boil, then reduce heat and simmer for 2-3 hours or until the beans are tender - Preheat your oven to 325°F - Pour the bean mixture into a baking dish and bake for 2-3 hours, stirring occasionally, until the liquid has thickened and the beans are caramelized You can customize this recipe with other spices or ingredients, such as bacon or chili powder. Enjoy your homemade baked beans with your favorite sides!

Baked Beans Recipes: Traditional Vs. Creative

Here are some traditional and creative ways to use baked beans in your recipes: - Traditional: Baked beans with bacon and brown sugar - Creative: Baked bean quesadillas with avocado and cilantro - Traditional: Baked beans with hot dogs and mustard - Creative: Baked bean and corn chili with jalapeños and sour cream - Traditional: Baked beans with ham and pineapple - Creative: Baked bean and sweet potato burgers with BBQ sauce Don't be afraid to experiment with different flavors and ingredients. Baked beans are a versatile ingredient that can add a lot of flavor and nutrition to any dish.