Canned beans are a kitchen staple in the U.S., and it’s easy to understand why—they’re an affordable and convenient way to boost nutrition in your meals. However, experts suggest taking some time to rinse them before use.
Rinsing canned beans serves several purposes. Firstly, it helps control the amount of salt and liquid in your dish, which can prevent flavor or texture issues. Additionally, it’s a way to make them more nutritious. Rinsing beans can significantly reduce their high sodium content, which is added not just for flavor but also for preservation. For example, a half cup of canned black beans can contain between 80 mg and 400 mg of sodium depending on the brand. Most Americans already consume more sodium than they need, so rinsing beans can be a simple way to cut down on intake.
Another reason to rinse beans is to potentially lessen gas and other stomach issues, which are often linked with plant-based proteins like beans. Beans belong to a group of foods known as FODMAPs, which are types of carbohydrates that can cause gas and bloating for some people. Rinsing beans might wash away some oligosaccharides, a type of carb that can lead to gas during digestion, although concrete research backing this is limited.
Although soaking dried beans overnight is an effective way to reduce oligosaccharides and associated gassiness, rinsing canned beans might not be as effective. Cooking beans in a pressure cooker or adding ingredients like cumin or ginger can also help with digestibility.
If you have a specific use for them, you might want to keep the liquid from canned beans. For instance, the liquid from canned chickpeas, known as aquafaba, is often used as a vegan egg white substitute. It can also thicken sauces, soups, and stews or act as a salt source in a dish. Otherwise, draining and rinsing the canned bean liquid is advisable to reduce salt and digestive discomfort while still retaining all the good nutrients in the beans like fiber and micronutrients.
Beans are a true nutritional powerhouse, making it easier to stick to a budget while benefiting your health. The protein and fiber in canned beans help regulate blood sugar and keep you feeling full. The fiber also supports gut health by promoting regularity and feeding beneficial bacteria in the gut microbiome, potentially lowering cholesterol levels.
Lastly, canned beans are rich in vitamins, minerals, and phytonutrients. They contain vitamins like folate and minerals such as iron, phosphorus, potassium, and magnesium, all of which support metabolic, immune, and heart health. Despite their benefits, beans have phytates and lectins, which can hinder the absorption of certain nutrients and cause digestive discomfort.
