Homemade (and No Added Sugar) Baked Beans

One of the best ways that my partner and I have found to manage her endometriosis flare-ups is to reduce her sugar intake. Sugar has been shown to increase inflammation, and unstable blood sugar can exacerbate other endo symptoms like brain fog and fatigue. Unstable blood sugar levels can also trigger the body's stress response and the release of cortisol. The body prioritizes the cortisol above the production of other hormones, including sex hormones like progesterone, which can lead to hormonal imbalances and ultimately, estrogen dominance.

A great way to significantly reduce sugar intake without a dramatic change in diet is to make homemade versions of processed foods. Processed foods are often made with high levels of added sugar, but the same tastes (and even better) can be recreated at home, such as these super-quick baked beans.

Baked beans are a British staple, but often have a lot of added sugar, salt, and preservatives. This homemade recipe tastes great, doesn't add any sugar, and goes great in this breakfast bake.

Please note that this recipe doesn't contain added sugar, but isn't sugar-less. White beans like those used in this recipe are high in carbohydrates and will still have an impact on blood sugar, so eat on a balanced plate with fats, protein, and veggies.

Prep time: 5 minutes
Cook time: 5 minutes
Servings: 2

Ingredients for homemade baked beans

  • 1 x 400g/15 oz can of haricot, cannelloni, or butter beans
  • 260g/9⅛ oz tomato passata
  • 1 teaspoon ground paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ¼ teaspoon dried dill
  • ¼ teaspoon dried parsley
  • ⅛ teaspoon ground nutmeg

Directions for homemade baked beans

  1. Add everything except the beans to a pan and gently simmer for 5 minutes on a medium heat, stirring often
  2. Add the beans and simmer for another 5 minutes until the sauce thickens and the flavor is rich
  3. Season to taste and serve immediately

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Nutrition facts

Per Serving

  • calories: 182
  • fat: 2g
  • protein: 17.2g
  • sodium: 225mg
  • sugar: 8.7g
Photograph by Chris Robson. All rights reserved. Used with permission

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