is hunts pork and beans healthy

Is Hunt’s Pork and Beans Actually Healthy? Let’s Take a Closer Look

Canned pork and beans are a staple in many pantries across America, The convenience of just popping open a can and quickly heating up this classic comfort food makes it an easy choice for hurried weeknight dinners or backyard barbecues But is it really good for you?

Hunt’s Pork and Beans is one of the most popular brands of canned pork and beans. The familiar red and white label is immediately recognizable. But just because it’s popular, does that mean it’s healthy? Let’s take a closer look at the nutritional content and health effects of Hunt’s Pork and Beans.

The Benefits of Beans

Beans are well known for being a highly nutritious food. According to the USDA beans are classified as both a protein food and a vegetable [1]. This is because beans contain high amounts of plant-based protein as well as valuable vitamins minerals and fiber.

Specific health benefits of beans include:

• High in fiber – Just one cup of beans contains between 9-13 grams of fiber. This aids digestion, prevents constipation helps control blood sugar and cholesterol levels.

• Good source of plant-based protein – Beans provide protein needed for muscle growth and maintenance. Especially beneficial for vegetarians/vegans.

• Packed with nutrients – Beans contain manganese, iron, copper, folate, magnesium and more. These provide energy, bone health, immunity benefits and more.

• May help prevent cancer – Beans contain antioxidants and phytonutrients which may help prevent certain cancers.

• Can help manage diabetes – The fiber and complex carbs in beans help slow the release of glucose in the body, preventing blood sugar spikes.

So beans themselves pack quite a nutritional punch. But how does adding pork and lots of sodium (two hallmarks of canned pork and beans) affect their health profile?

The Downsides of Canned Pork and Beans

While beans themselves are very healthy, turning them into canned pork and beans diminishes some of their nutritional virtue. Here are some of the downsides:

• High sodium content – A 1/2 cup serving of Hunt’s Pork and Beans contains 450mg of sodium [2]. That’s almost 1/4 of the recommended daily value. Too much sodium can cause high blood pressure, heart disease and stroke.

• Added sugars – Canned beans often contain added sugars to enhance flavor. This increases calorie content without adding nutritional value.

• Less fiber than dried beans – The canning process slightly reduces the fiber content compared to dried or cooked beans. Fiber is one of the main health benefits of beans.

• Fat from pork – Pork adds saturated fat. While beans themselves contain almost no fat, the pork adds cholesterol and fat that you wouldn’t get from plain beans.

• Loss of folate – The canning process causes about a 35% loss of folate compared to dried or cooked beans [3]. Folate is important for heart health and preventing birth defects.

• Canned bean varieties limit nutritional diversity – Relying solely on canned beans eliminates dozens of diverse bean varieties with differing nutrient contents.

So while canned pork and beans contain some of the nutrients inherent in all beans, the additions and alterations reduce some of their nutritional virtue. But that doesn’t mean they can’t still be part of a healthy diet in moderation.

Hunt’s Pork and Beans Nutrition Facts

Now let’s look at the specific nutrition information for Hunt’s Pork and Beans:

• Serving size: 1/2 cup
• Calories: 160
• Fat: 4.5g
• Saturated Fat: 1.5g
• Sodium: 450mg
• Carbs: 16g
• Protein: 7g

Notable aspects:

• 10% DV for protein. Good for a plant-based source.
• 15% DV for iron. Helps transport oxygen in the blood.
• High in sodium at 18% DV. Almost 1/4 of recommended daily amount.
• No fiber. Plain canned beans have ~7g per serving.
• 6% DV for calcium. Small amounts help strengthen bones.

Compared to plain canned beans, Hunt’s Pork and Beans contains more calories, fat, sodium and cholesterol due to the added pork. But it still packs a protein punch along with vitamins and minerals inherent in beans.

Ways to Make Canned Pork and Beans Healthier

If you want to enjoy canned pork and beans while maximizing nutritional value, here are some tips:

• Choose low sodium or no salt added – Reducing sodium improves the health profile. Look for 50-140mg per serving.

• Rinse beans before use – Rinsing removes up to 40% of sodium from canned beans [4].

• Skip added sugar varieties – Sometimes syrups are added. Choose plain varieties.

• Add extra veggies – Mix in fresh or roasted veggies like peppers, tomatoes, spinach to boost nutrition.

• Top with avocado – Adds fiber, healthy fats and nutrients without affecting flavor.

• Pair with whole grains – Serve over brown rice or quinoa for healthy carbs.

• Use less pork – The beans offer more nutrition than the pork. Use a smaller quantity of pork.

• Try other bean varieties – Mix in chickpeas, kidney beans, black beans for more diverse benefits.

The Healthiest Canned Bean Options

If you want to maximize the nutritional benefits of canned beans, look for these varieties:

Eden Organic Beans – Low sodium, BPA-free cans, wide variety of bean types. Excellent source of protein, fiber, nutrients.

Amy’s Organic Beans – Low sodium, organic beans packed in BPA-free cans. High protein, calcium, iron.

Drylands Beans – Canned in spring water with sea salt. Very low sodium but packed with flavor. High fiber and 15g protein per serving.

Goya Low Sodium Black Beans – Convenient and healthy. 5g fiber and 12g protein per 1/2 cup serving.

S&W Ready Cut Beans – Cut beans in a variety of flavors. Easy to use in recipes with nutrients locked in.

The Bottom Line on Hunt’s Pork and Beans:

Hunt’s Pork and Beans can be an occasional healthy option when eaten in moderation, but they are lower in nutrition compared to plain canned or dried beans. To maximize the nutritional value, choose low sodium varieties, add extra vegetables, and pair with whole grains. For the healthiest option, try cans of plain beans like Eden Organic, Amy’s Organic or Drylands. But an occasional indulgence in Hunt’s Pork and Beans as part of an overall balanced diet is unlikely to have negative health impacts.

References:

[1] https://www.choosemyplate.gov/eathealthy/vegetables-beans
[2] https://www.hunts.com/products/pork-beans/original-pork-beans
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5082593/
[4] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/rinsing-canned-beans/faq-20058110