Canned beans are a common pantry item in the U.S. because they’re an affordable and easy way to add nutrients to your meals. However, experts suggest that it’s important to rinse them before using them in recipes.
There are a few good reasons to rinse canned beans before eating. Mainly, it helps you control the salt and liquid you’re adding to your dish, which can prevent any unwanted changes in flavor or texture.
Rinsing canned beans is not just beneficial for flavor but also for nutrition. Experts say one clear advantage is that it can significantly reduce the high sodium content found in canned beans. Sodium is usually added for taste and preservation, and its levels can vary greatly depending on the brand. For instance, half a cup of canned black beans might have anywhere from about 80 mg to 400 mg of sodium.
Since most people in the U.S. consume more sodium than recommended, rinsing canned beans can reduce their sodium content by up to 40% and also wash away the starchy liquid that might affect your dish’s taste and texture.
Another benefit of rinsing beans is that it might help reduce gas or other stomach issues often linked with eating beans. Beans belong to a group of foods known as FODMAPs, which are types of carbs that can cause gas and bloating in some people. Rinsing may help wash away some of these compounds, potentially easing digestion issues.
However, it’s important to note that there’s limited scientific evidence to prove that rinsing canned beans actually reduces gas. Some experts suggest soaking dried beans overnight is a more effective way to cut down on gas-causing compounds.
If you’re looking to avoid gas when eating beans, using a pressure cooker might help make them more digestible. Adding spices like cumin or ginger can also aid digestion. Meanwhile, if you’re planning to use the liquid from canned beans, known as aquafaba, for cooking, you might want to keep it. It’s popular for vegan recipes and can thicken soups and stews because of its sodium content.
Draining and rinsing canned bean water is generally a smart move to reduce sodium and any potential digestive issues. Fortunately, rinsing won’t remove the vital nutrients like fiber and micronutrients found in beans. Beans are packed with protein and fiber, helping regulate blood sugar levels and making you feel full, which can stabilize your energy throughout the day.
Beans are also great for gut health, promoting regularity and nurturing good gut bacteria. They can even help lower cholesterol levels. Canned beans provide essential vitamins and minerals like folate, iron, phosphorus, potassium, and magnesium, which are crucial for metabolic, immune, and heart health.
However, keep in mind that beans have compounds like phytates and lectins that can hinder nutrient absorption, sometimes leading to digestive discomfort. Phytates, for instance, may interfere with absorbing calcium, iron, magnesium, and zinc, while lectins can make it harder to digest carbs, potentially causing digestive issues.
