How to Make Canned Beans Healthier

by Jo-Ann Heslin, MA, RD, CDN on September 26, 2012 · 0 comments

We all know that beans are good for us. They are low in fat, contain no cholesterol and are high in protein and fiber. They are a great way to lower your intake of animal foods and can be used as a main dish, side dish or added to salads for a nutrient punch. Most of us don’t have time to cook beans from scratch and we may stay away from canned beans because of their high sodium content. Did you know you can reduce the sodium in canned beans?

A university study, examined the effect of draining and rinsing canned beans to see how this affected their sodium content. Draining beans in a colander and then rinsing for at least 10 seconds reduced the sodium more than 40%. This means if a half cup serving of canned beans had 503 milligrams of sodium, after draining and rinsing the sodium was reduced to 295 milligrams.

Drain, rinse, lower the sodium and enjoy using the wide variety of canned beans on the supermarket shelf.

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