I'm a Dietitian & These Are 12 Budget-Friendly Recipes I Make with a Can of Beans (2024)

FAQs

What are the healthiest canned beans to eat? ›

Beans' magical duo of protein and fiber has multiple benefits, including weight control. "Getting more of these nutrients in your diet promotes satiety and helps keep you fuller for longer periods," says Yanni Papanikolaou, M.P.H., a nutrition researcher and president of Nutritional Strategies, Inc.

One can of canned beans can contain up to 25% of the recommended daily intake of salt (570 mg). Canned beans are safe to eat and provide many health benefits. Nevertheless, there is a low risk that canned foods may be a source of excess salt, nitrates, nitrites, and heavy metals that may pose human health risks.

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. Beans are one of the most nutritious foods you can eat.

In a U.S. Department of Agriculture study, researchers measured the antioxidant capacities of more than 100 common foods. Three types of beans made the top four: small red beans, red kidney beans, and pinto beans. And three others -- black beans, navy beans, and black-eyed peas -- achieved top-40 status.

Do You Need To Rinse Canned Beans? According to The Bean Institute, you can reduce up to 41 percent of the sodium in canned beans by rinsing them. "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," the website states.

Beans for weight loss

If you're looking for ways to switch up your weight loss routine, adding more beans to your diet could be the way to go. Research from the Department of Agriculture shows that people who eat beans regularly are 22% less likely to become obese compared to people who don't eat them often.

Many do not consider beans healthy when following a low carb diet as it is high in carbohydrates. However, along with carbs, beans also contain fiber (mostly soluble), which can help lower cholesterol level. Black beans, kidney beans, navy beans are the ones considered best for weight loss plan.

The Bottom Line. Baked beans are high in protein, fiber, other nutrients, and beneficial plant compounds. They may improve gut health and cholesterol levels.

Are canned beans bad for blood pressure? ›

All beans and peas can help lower blood pressure due to their high content of fiber, potassium, and magnesium. Canned versions provide the same benefit as fresh, as long as they do not contain added sugar, fat or salt.

Legumes and Beans

A daily cup of peas, lentils, garbanzo beans, or beans can keep your blood pressure in check and even lower it. Legumes and beans are big on fiber and can help ward off coronary heart disease, too. Recommended daily serving: 1 cup (cooked beans and peas).

The best part…the beans do not get “mushy” unless you over cook them prior to filling your jars. Only pre-boil your beans long enough to heat through – don't over boil because your pressure canner will handle the cooking/softening for you.

As for herbs, woody types like thyme, sage, and rosemary, are also great — add those in with the beans and water. I always add bay leaves at this stage, too, since they bring that herbaceous can't-put-your-finger-on-it flavor.

I like to sprinkle in some taco seasoning, but you could add whatever spices you like — garlic powder, cumin, and chili powder are all good calls.

"Sprague Foods Baked Beans are one of the healthiest canned beans on the market. They use high-quality, whole-food ingredients you'd find in your kitchen.

According to The Bean Institute, you can reduce up to 41 percent of the sodium in canned beans by rinsing them. "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," the website states.

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.