Canned beans are a nutritional, affordable pantry staple, but experts say it's important to take this step being eating canned beans for additional health benefits.
Christina is a freelance writer, registered dietitian, and sustainable food systems professional. She feels most passionately about improving the health of the planet and its people through sharing evidence-based information.Nick Blackmer is a librarian, fact-checker, and researcher with more than 20 years of experience in consumer-facing health and wellness content.Rinsing canned beans lowers their sodium content and may even help alleviate bloating and gassiness associated with beans.
“Soaking dried beans overnight can reduce the levels of oligosaccharides and reduce gassiness, but, unfortunately, rinsing canned beans will not help,” she toldMore research is needed, but given the fact that oligosaccharides leach from beans when they’re soaked in water, the same can be assumed of canned bean liquid. In turn, rinsing this away may help get rid of some of those gas-causing carbohydrates.
As for other ways to avoid gassiness from beans, Malone suggested “cooking them in a pressure cooker” to improve digestibility, while Davis said adding ingredients such asYou might want to hold onto canned bean liquid if you have a specific culinary purpose for it. For example, aquafaba—the liquid from canned—is often used as a vegan egg white substitute. Similarly, some people like to utilize canned bean liquid for thickening sauces, soups, and stews, or even as a source of sodium in a dish.
The protein and fiber found in canned beans slow digestion, which can help regulate the body’s blood sugar response and make you feel more full.are found in meaningful amounts in canned beans,” said Davis. These nutrients—in combination with the array of plant compounds in beans—support metabolic, immune, and heart health.
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