The recipe usually says to drain and rinse canned beans before you use them, but do you really need to? It's a fair question and one, surprisingly, that evokes plenty of opinions. I tapped into my own experiences as a chef and registered dietitian and also reached out to a few of my colleagues to get their advice. Here's what we have to say.
Rinsing Canned Beans, From a Nutrition Perspective
Instinctively, I find myself almost always draining and rinsing my canned beans. This might have something to do with the fact that for years, while working primarily as a dietitian, I told people to do just that. My reasoning was (and mostly still is) that canned beans (not low-sodium or salt-free), can be high in sodium.
If you're a relatively healthy person though, enjoying canned beans without draining or rinsing them first is fine. That's because our bodies require sodium to function. It's only when we go above and beyond what we need that it becomes a problem. Beyond sodium, beans provide potassium, an important electrolyte for heart health, that, according to research, may help offset the effects of sodium on blood pressure, says Monica Reinagel, MS, LDN, and host of “The Nutrition Diva” podcast.
But if you're someone who needs to watch your sodium intake, it certainly can't hurt to drain and rinse canned beans before using them. Doing so can reduce the sodium by 40%. If you don't want to rinse, consider at least draining them first. Draining alone will “reduce the sodium by a third,” says Reinagel. Bottom line: If you're watching your sodium intake for your health, it won't hurt to drain and rinse your can of beans before using them. Or better yet, buy low-sodium or no-salt-added varieties.
Because of my training, I know that salt plays a vital role in bringing out the flavor of food. In culinary school, I gained appreciation for the nuances of when and how to add it, but this can be hard to do if you’re starting with a can of heavily salted beans. That's why I advise my clients to drain and rinse to begin, leaving room forseasoning and tasting as they go.
But it's not just the salt that's of concern, it's also the liquid. Canned beans are packed in a solution of water, salt, and starch. That solution can leave a glossy film on the beans, interfering with not only mouthfeel (slimy beans are a little off-putting), but also the ability of the beans to cling to other ingredients in the dish and absorb those flavors.
What Other Experts Say About Rinsing Canned Beans
While opinions varied among my colleagues, chef and registered dietitian Abbie Gellman is all or none, saying that she typically rinses and drains canned beans whenever she uses them. Not draining and rinsing them can add viscosity, liquid, and/or flavor to a dish, she says, which isn't always something she wants for a recipe.
But Gellman is a bit of an outlier. Most pros answer with, “It depends.” Dana Angelo White, MS, RDN says it has everything to do with what she’s making. "For salads, burritos, and pasta dishes, I always rinse,” she says. “Rinsed and drained beans mix easily with other ingredients, plus the sodium is reduced. On the other hand, hummus, soup, and chili may benefit from a splash or two of that starchy and flavorful liquid." Registered dietitian Frances Largeman-Roth agrees. " “If you don't rinse them,” she says, “just keep in mind that they've already been salted."
The Canned Beans Bottom Line
The choice is ultimately yours. If you're trying to limit your salt intake, draining and rinsing your canned beans before using them is never a bad idea. If you're a purist like me–who wants to be in control of the amount of added salt (while skipping the glossy film) in your dish–then yes, drain and rinse those beans first. But know that it's not wrong to use them straight out of the can. Because why waste water and dirty a strainer if you don't necessarily have to?
Draining alone will “reduce the sodium by a third,” says Reinagel. Bottom line: If you're watching your sodium intake for your health, it won't hurt to drain and rinse your can of beans before using them.
"If you rinse your beans thoroughly, you will have a consistently flavored product, but if you do not rinse them, different amounts of salt will remain in the dish each time you cook it, and it will be hard to cook consistently," he says.
The liquid in good canned beans is just the water and salt the beans were cooked in… filled with delicious bean flavor. And this liquid is a great thickener for not only the specific dish you're making at the moment, but for any dish that could use some thickening, some salt, and some bean flavor.
Draining and rinsing canned beans can reduce their sodium content by more than 40%. But taking just a few extra minutes is key to getting the most benefit. First, drain beans in a colander for two minutes. Then rinse the beans under cool running water for 10 seconds.
One popular theory as to why beans cause gas is the soapy liquid you find in canned beans. "When legumes, for example red lentils, are boiled in water, the liquid they are cooking in becomes higher in oligosaccharides.
If you're a relatively healthy person though, enjoying canned beans without draining or rinsing them first is fine. That's because our bodies require sodium to function. It's only when we go above and beyond what we need that it becomes a problem.
Many people wonder if they need to drain and rinse canned beans, and the answer is, “it depends.” It's fine to add the bean liquid to many recipes, but if you want to reduce the amount of sodium, it's best to drain and rinse canned beans.
How do you stop beans from giving you gas? Soak dried beans for at least eight hours or overnight before cooking to reduce the number of indigestible sugars which cause gas. Rinse canned beans thoroughly and consider adding foods naturally high in digestive enzymes in your cooking to aid digestion.
Canned beans are minimally processed and can contain sodium, potentially up to about 500 milligrams, Rissetto said. “Those conscious of their sodium intake should be mindful of this.” High salt intake is linked to increased blood pressure and risk of stroke, kidney disease and heart conditions, Basbaum noted.
Officially called aquafaba, the liquid included in cans of beans is typically starchy and salty, though those qualities differ based on the brand of beans. Feel free to dip a spoon or finger in to taste it before using. “It has a viscous body from the fibers of the beans.
Nutrition experts talk about the benefits of this oft-overlooked pantry staple. Eating a few servings of beans a day can help you reach your recommended daily fiber intake of 21 to 25 grams for women and 30 to 38 grams for men.
However, since canned beans typically come in a super-salty liquid, you'll likely want to drain and rinse your beans before eating them, which will eliminate an average of 41% of the can's sodium content. The reason that beans are safe to eat straight from the can is pretty simple: They're already cooked.
The easiest beans to digest (therefore less likely to cause gas), according to Country Life Foods, are lentils, black eyed beans, adzuki beans and mung beans. (Click through to learn more about the amazing health benefits of mung beans.) The harder ones to digest are red kidney, soy, black and lima beans.
Beans are just one example of many high-fiber foods. When you eat a ton of fiber, you increase your chances of bloating, stomach pain and gas. “Beans, legumes and soy each have 6 to 8 grams of fiber per half-cup,” says Dr. Todorov.
Soak dried beans for at least eight hours or overnight before cooking to reduce the number of indigestible sugars which cause gas. Rinse canned beans thoroughly and consider adding foods naturally high in digestive enzymes in your cooking to aid digestion.
Officially called aquafaba, the liquid included in cans of beans is typically starchy and salty, though those qualities differ based on the brand of beans. Feel free to dip a spoon or finger in to taste it before using. “It has a viscous body from the fibers of the beans.
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