Unexpected Sodium in Canned Beans

We've been told since we were kids to "Eat your beans.  They are good for you!"   Our parents were right!  Beans are good for you.

Beans are loaded with fiber, folate, potassium and protein.  They can lower "bad" cholesterol levels, protect your bones, promote healthier blood pressure and assist with weight loss.  Beans are also a good source of prebiotics.  MedicalNewsToday,  PhLabs

The American Heart Association recommends that you eat 3 cups of beans per week. GoodHousekeeping

Nutritionally, canned and dry beans are the same.  However, manufacturers add sodium to canned beans to preserve and increase shelf life.  They also add sodium to enhance their flavor.  Canned beans have a lot of sodium!  For example, 1/2 cup of Bush's Black Beans have 490 mg sodium which is 20% of your recommended daily sodium intake.

Bush's Black Bean Fiesta beans have 580 mg in 1/2 cup serving which is 25% of your recommended daily sodium intake.

The American Heart Association recommends no more than 2,300 mg sodium per day.

There are three ways to reduce the sodium:

1. Use dried beans instead of canned beans
2. Purchase low sodium beans 
3. Rinse canned beans 

Dried Beans
Dried beans have less than 10 mg of sodium.  They are easy to prepare as long as you plan ahead. Rinse the beans and soak in a bowl of water overnight.  In the morning, drain the beans and boil for 40 - 60 minutes until tender.

The nutritional value of Pinto, Black and Kidney beans is pretty similar.  Black beans have a little more sodium, iron and magnesium as compared to the other beans.  The table below is based on 1 cup serving.

	Pinto	Black	Kidney
Calories	245	240	225
Sodium (mg)	1.7	6	2
Total Fat (g)	1	0.6	0.9
Dietary Fiber (g)	15	15	11
Protein (g)	15	15	15
Iron*	6%	29%	21%
Magnesium*	7%	22%	18%
B6*	9%	5%	10%

*Percent Daily Values are based on a 2,000 calorie diet. 

Purchase Low Sodium Beans
Bush's Reduced Sodium Dark Red Kidney Beans and Simple Truth Organic Black Beans both have 130 mg sodium in 1/2 cup serving.  However, some reduced sodium beans still have a lot of sodium.    For example, Bush's Reduced Sodium Black Beans have 240mg sodium.  Make sure to read the labels.

Rinse Canned Beans 
If you do not want to use dried beans and can't find low sodium beans in your grocery store you can rinse canned beans to reduce sodium.  Rinsing canned beans after they have been drained reduces the sodium content by 41%. HealthyEating

Rice and Bean Bowls are a nutritious way to add beans to your diet.  Bowls are easy and quick meals to have for dinner.  The trick is to prepare the rice, beans, vegetables and meat ahead of time.  Then when it is time for dinner just mix the ingredients and heat.  You can vary the meals by adding different ingredients and flavors (cheese, soy sauce, salsa, marinara , etc.).  Given below are some other ideas.

1.  Bean Burrito Bowl  ReadySetEat
2.  Red beans and rice Graceful
3.  Spicy Shrimp Burrito Bowls TwoSisters
4.  Instant Pot Chicken Burrito Bowl EasyDinner