The most effective ways to reduce sodium in canned beans are by draining or draining and rinsing them before use.
Simple Steps to Lower Sodium in Canned Beans
Canned beans are a convenient and nutritious food source, but they can sometimes contain high levels of sodium, primarily from the canning liquid. Fortunately, reducing this sodium is a simple process.
Based on research, all brands and all classes of beans tested demonstrated significant reductions in sodium by either draining or draining and rinsing. This means you can easily cut down on salt content with minimal effort.
Here's how you can do it:
Method 1: Draining
This is the quickest method. Simply open the can and pour the beans into a colander placed over a sink or bowl. Allow the liquid to drain away completely. While effective, rinsing offers an even greater reduction.
Method 2: Draining and Rinsing
This method provides the most significant sodium reduction.
- Drain: Open the can and pour the beans into a colander to drain the original liquid.
- Rinse: Run fresh, cool water over the beans in the colander. Gently toss or stir the beans with your hand or a spoon to ensure all surfaces are rinsed. Continue rinsing for about 10-20 seconds.
- Drain Again: Let the water drain away thoroughly before using the beans.
Using this method can remove a large percentage of the added sodium, making canned beans a healthier option for those monitoring their salt intake.
Why Reduce Sodium?
Reducing sodium intake is important for overall health, particularly for managing blood pressure. By draining and rinsing canned beans, you take control of the sodium content in your meals, allowing you to add flavor through other seasonings like herbs, spices, garlic, and onions.
Practical Tips
- Always keep a colander handy when working with canned beans.
- Rinsing may slightly change the texture of some beans, but this is usually negligible in cooked dishes like chili, soups, or salads.
- Opt for "no salt added" or "low sodium" canned beans when available for the lowest starting sodium content, and then drain and rinse for even further reduction.
By incorporating these simple steps, you can enjoy the benefits of canned beans while significantly lowering their sodium content.
