Canned beans are a convenient source of fiber, protein, and antioxidants. They’re cooked and ready to eat, so they require less prep work than fresh beans. For example, canned green beans make a great Thanksgiving casserole or an easy side dish to accompany a roast chicken dinner. Convenient canned green beans aren’t as nutritious as you might think. Although green beans have many health benefits, canned versions often contain excess sodium.
Sodium is primarily used in the commercial canning process of kidney beans to maintain freshness and extend shelf life. Added sodium can also enhance the flavor of beans. However, a half-cup serving of canned kidney beans can contain up to 380 milligrams of sodium, which is about 16 percent of your recommended daily intake. That’s a lot for a small serving of a vegetable. While 16 percent may not seem like much, sodium is often hidden in many of the foods we eat every day, and it can add up quickly. Centers for Disease Control and Prevention Americans alone are estimated to consume more than 3,300 milligrams of sodium per day — 1,000 milligrams above the recommended intake — which means those salty canned kidney beans are more dangerous than they look.
Long-term excess sodium intake increases the risk of a variety of cardiovascular diseases, which are the leading cause of death in the U.S. So the next time you crave kidney beans, it’s worth reconsidering cooking canned kidney beans.
Solutions and Alternatives to High-Sodium Canned Kidney Beans
The sodium issue can be pretty daunting, since canned green beans can simplify cooking a lot. But don’t worry, all is not lost. There are some solutions and alternatives to sodium-rich canned green beans.
Luckily, many canned food brands produce sodium-free kidney beans. By choosing packages that don’t contain excess sodium, you can enjoy the nutritious benefits of kidney beans without worrying about your cardiovascular health. As long as they’re not too salty, canned kidney beans are just as nutritious as fresh kidney beans.
If you cook salted tinned beans, draining and rinsing them thoroughly can reduce the salt content by up to 9 percent, a study conducted by the UK Food and Drug Administration found. Nutrition Data Laboratory, Beltsville Human Nutrition Research CenterAlthough small cuts, small habits can add up to big improvements in your health.
If you have the equipment to practice safe home canning, packaging and preserving your own low-sodium kidney beans is an easy way to have a shelf-stable vegetable without any health concerns. Of course, you can also just cook raw kidney beans, which gives you more control over the texture and flavor of the final dish.
