Are canned beans healthy?
- 1 Minute Read
Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)
Canned beans are at the top of the healthy list of canned foods available in the grocery. Find out why canned beans are so nutritious and check out some delicious bean recipes.
Canned beans are so healthy!
Canned beans are versatile, convenient, and fit into all healthy diets. They are gluten-free, heart-healthy, vegetarian, low-glycemic, and gut-friendly. Beans include so many nutrients that they actually fit into both the vegetable and protein food groups! They are some of the highest-fiber foods out there and an excellent source of protein, iron, folic acid, and many other nutrients. The high-fiber content is an advantage for blood sugar control and helps keep you satisfied longer.
Canned beans conveniently replace dry bagged beans, but what about all the sodium? Easy solution-simply rinse and drain canned beans to reduce sodium by 40%!
You can create endless simple recipes by adding flavorful extras to them. Such acids as flavored vinegars and citrus juices and aromatic vegetables like garlic and ginger add flavor and tang. Herbs and spices can also enhance canned beans without reducing the healthy factors. For example, make it Mexican by adding chili powder, cumin, and cilantro. Or twist into an Indian dish by using curry powder and ginger.
Build a bean salad
To make a simple canned bean salad that keeps watch on the calories, follow this template for a variety of dishes using different beans. Beans + acid + herbs + oils, salt, and pepper
White beans + white balsamic vinegar + basil
Kidney beans + red wine vinegar + parsley
Black beans + lime juice + cilantro
MyNetDiary Premium recipes that highlight canned beans
Black Beans and Veggies
Roasted Red Pepper Dip
Indian Chicken Stew
By keeping canned beans among your pantry staples, you can be ready for quick, healthy meals in a moment's notice.
Related content
Two dietitian-approved easy bean recipes to support your weight loss and blood sugar goals
Try this southwest chili for some amazing health benefits
Why you should eat chickpeas for weight loss, plus 6 amazing ways for you to start enjoying them today!
Still new to MyNetDiary? Learn more today by downloading the app for FREE.
Foods & Recipes->"Beans, Peas, & Soy"
Feb 4, 2022
