Baked Beans, Vegetarian: A Nutritious Low-Glycemic Option

Vegetarian baked beans are not only a delicious and versatile food but also a nutritionally balanced option that fits well into a low-glycemic diet. Let’s explore the glycemic impact and nutritional profile of this popular plant-based dish.

Glycemic Index and Load

Vegetarian baked beans have a glycemic index (GI) of 48, placing them in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic, which means they cause a slower, more gradual rise in blood sugar levels compared to high-GI foods.

With a glycemic load (GL) of 8.16 per 100g serving, vegetarian baked beans offer a modest impact on blood glucose. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar levels. A GL under 10 is considered low.

Nutritional Profile (per 100g serving)

• Calories: 94
• Protein: 4.75g
• Fat: 0.37g
• Carbohydrates: 21.1g
• Fiber: 4.1g
• Sugar: 7.96g
• Net Carbs: 17g

Health Benefits

Vegetarian baked beans offer several nutritional advantages:

• Excellent Source of Plant Protein: With nearly 5g of protein per 100g serving, they provide a good amount of plant-based protein.
• High in Dietary Fiber: The 4.1g of fiber contributes to digestive health, helps maintain stable blood sugar levels, and promotes satiety.
• Low in Fat: At just 0.37g of fat per serving, vegetarian baked beans are a low-fat food option.
• Nutrient-Dense: Beyond the macronutrients listed, baked beans are typically rich in iron, potassium, magnesium, and B vitamins.

Incorporating Vegetarian Baked Beans into a Low-GI Diet

Their moderate glycemic index and load make vegetarian baked beans a suitable choice for people monitoring their blood glucose levels, including those with diabetes or prediabetes. Here are some serving suggestions:

• Pair with whole grain toast for a balanced breakfast
• Add to salads for extra protein and fiber
• Serve as a side dish with grilled vegetables
• Use as a filling for stuffed bell peppers
• Include in vegetable soup for added nutrition

Should You Include Vegetarian Baked Beans in Your Diet?

For most people following a low-glycemic diet, vegetarian baked beans can be an excellent addition. Their combination of plant protein, fiber, and low-fat content, along with their modest glycemic impact, makes them a nutritious choice that can help maintain steady blood sugar levels while contributing to overall health.

When purchasing canned varieties, be mindful of added sugars and sodium. Some commercial products may contain more sugar than others, which could affect the glycemic response. Consider choosing low-sugar or no-added-sugar varieties when possible.