Beans, even in their most rudimentary form, are inherently nutritious. These miraculous small components are rich in protein, fibre, and essential minerals and vitamins, including as folate and iron. However, many people turn to canned beans as a quick fix for their legume cravings, which is when problems arise.
Some of the most common canned beans really have additives that you probably shouldn’t be eating, and they can be quite unhealthy. Among the most prominent offenders here is salt: While it’s flavourful and functions as a preservative, it can make your sodium intake skyrocket to unhealthy levels while also keeping your beans palatable and shelf-stable.
Regular canned beans aren’t the only ones that have this issue. Canning beans, even the more flavourful varieties like baked beans, refried beans and three-bean salad, can contain chemicals like sugar, salt and high fructose corn syrup, along with certain strange preservatives that may have harmful effects on human health.
However, the salt is what we are truly worried about. To find out if different kinds of canned beans are unhealthy, we’re going to examine their sodium concentration in more detail in this article. Fat, sugar, and other components are also considered nutritious aspects.
French Toast
Even while baked beans are a simple and delicious snack, lunch, or supper option, the source of its flavour isn’t exactly mouth-watering. The sodium content of baked beans is usually somewhat high; in fact, a half-cup portion of some brands has more than 25% of the daily intake.
There can be a lot of added sugar in baked bean flavours that lean towards sweetness and smoke. For example, Great Value Brown Sugar Hickory Baked Beans include 14 grammes of added sugar and 590 milligrammes of salt per serving.
With just 130 grammes in a serving, it’s not exactly a healthy option, especially considering the powerful effects these substances may have on your body. No matter how old you are, you should try to minimise your intake of salt and free sugars because of the negative effects they can have on your health, both now and in the future.
The World Health Organisation reports that excessive salt consumption can affect blood pressure, while excessive sugar consumption might harm tooth health, perhaps lead to obesity, and other chronic diseases. It is not a good idea to cut back on meals that are rich in both, such as baked beans.
Mexican Beans
Everybody loves a good can of refried beans, but we have a feeling you won’t be thrilled with the nutritional facts. The high salt content in refried beans is one of the ingredients that gives them their delicious flavour. There are 580 milligrammes of sodium in one serving of Rosarita Traditional Refried Beans, which is equal to 25% of the recommended value.
There is about 1 gramme of saturated fat in one serving of refried beans, which is more than in most other canned beans. Because lard is a common source of saturated fat in beans, they are not acceptable for vegans or vegetarians.
Sodium levels like these are unfortunately present in many canned bean varieties, making it difficult to choose a healthy brand. But you can find them if you search diligently enough. Sodium should make up no more than 15% of your daily intake, so look for options with reduced sodium levels per serving.
You should also try to find refried beans without a lot of fat, especially saturated fat. Always prepare your own refried beans if you’re not sure what to buy. By doing so, you can manage the quantities of salt and fat, and they will also taste fresher.
Vegetables that are green
Considering how nutritious green beans often are, their inclusion on this list may come as a surprise. There is no fat in green beans, yet they are rich in antioxidants, fibre, and vitamins. But their nutritional worth might quickly decrease when canned.
Sodium is an issue when eating canned green beans; one brand has 380 mg of sodium per serving, which is around 17% of the recommended daily allowance. Adding them to your plate can significantly increase your sodium levels, since they are typically served alongside a saltier main dish.
Canned goods, including vegetables, unfortunately often contain significant amounts of salt. Canned veggies benefit from salt’s preservation properties and flavour enhancers, but there are some serious side effects of eating too much sodium.
Blood hypertension, diabetes, and cancer are just a few of the many health problems linked to excessive salt consumption. You should use caution while selecting canned green beans because not all of them are extremely salty. You can enjoy canned green beans without worrying about the sodium content if you choose low-sodium or salt-free varieties.
Beans with Chilli Spicy Sauce
One of those miraculous foods, chilli beans may enhance the flavour of your meals and even stand on their own. Their nutritional profile should make you cautious regardless of how you eat them. In general, chilli beans have a lot of salt. The beans are soaked in a sauce that has a lot of salt in it. One serving has about 530 milligrammes of sodium, which is about 25% of the recommended daily dose.
It’s too bad because these beans seem delicious except from the sodium: They’re packed with protein and fibre and have minimal fat and added sugar. However, they are definitely unhealthy due to the salt. Added salt accounts for most of the salt people consume, and its use has skyrocketed in recent decades in both developed and developing nations.
Regrettably, this has also increased the occurrence of chronic disorders linked to salt intake. According to a study published in Paediatric Nephrology, no matter how you slice it, eating too much might affect your health.
Black-Eyed Peas with Seasoning
Even though they’re often served as a side dish, black-eyed peas can be somewhat bland when left unseasoned. To solve this difficulty, several food manufacturers have introduced pre-seasoned black-eyed peas in a can that can be heated and served with minimal effort.
Nevertheless, it is common practice for these food producers to add unnecessary ingredients, such as disodium EDTA, and an excessive amount of salt to all of their products.
Among these items is Margaret Holmes’s Canned Seasoned Blackeye Peas. With 570 mg of sodium per serving, half a cup provides 25% of the recommended daily allowance for sodium. Although the purpose of the disodium EDTA is “to promote colour retention,” the fact that it is there should be cause for concern.
This ubiquitous preservative is present in many items used in industry, personal care, and the food industry. One study indicated that disodium EDTA can worsen inflammation and colitis, and it has been observed that it affects gut function (Scientific Reports).
Although this study was done on mice in 2021, it should be mentioned that it is pretty difficult for people to consume big enough quantities of disodium EDTA to get the same effect. However, it is important to note that many canned beans do not include this ingredient, therefore its presence is puzzling.
Peas with a Ranch Twist
Few foods evoke a sense of home quite like ranch-style beans. The spicy, rich flavour of these soft beans makes them irresistible in this Texan classic. However, if you’re ready to endure the nutritional content, homemade ranch-style beans are worth the few hours of effort. Otherwise, it’s far easier to just open a can.
Similar to other varieties of canned beans, ranch-style beans are heavy in salt. Typical sodium content in one serving of ranch-style beans is about 450 mg, which is about 25% of the 2,300 mg recommended by the Food and Drug Administration for a daily diet. Despite their modest amounts—4 grammes of fat and 1 gramme of added sugar—these beans do contain some fat, so it’s important to note that. However, the most significant problem is the salt.
The cardiovascular system is one of the most vulnerable to the negative effects of salt on the body. Numerous studies published in The BMJ have shown a correlation between high sodium intake and an increased risk of cardiovascular disease and stroke. The ability to control the amount of salt in handmade ranch-style beans makes the extra time spent on the recipe worthwhile.
Salad with Three Beans
We may be considered somewhat traditional, but we maintain the belief that salads need to be nutritious, if not positively beneficial. Because beans are a great source of protein, fibre, and a range of vitamins and minerals, three bean salad is typically considered a healthy option.
But that’s not the case with canned three-bean salad. Food manufacturers feel the need to add a plethora of additional ingredients in an effort to enhance flavour.
Consider Read’s Traditional Three Bean Salad. It doesn’t seem bad that half a cup of this canned salad has 300 milligrammes of salt. However, there are an alarming 9 grammes of added sugar every half cup. Obviously, the flavour and preservation properties of each of these substances are the driving forces behind their addition.
But it’s a common canned food myth that they require certain components, especially sodium. Since the canning process eliminates any potentially dangerous bacteria, added salt or sugar is unnecessary when storing food in a can to extend its shelf life.
That’s why it’s a good idea to stock up on low-sodium beans and make your own three-bean salad. Not only will it be faster, but it will probably taste better as well.
Canned Beans with Added Salt
We hate to be the bearers of bad news, but simple, naked beans are among the most unhealthy varieties of canned beans. A common misconception regarding canned beans is that they are always healthful when eaten plain. In reality, practically all canned beans, including chickpeas, black beans, red kidney beans, and many more, are high in sodium.
Sodium levels like these can occasionally be comparable to flavoured bean types. For instance, there are 480 milligrammes in half a cup of Bush’s Canned Garbanzo Beans, which is slightly lower than the same serving size of chilli beans but higher than canned ranch-style beans.
There are plenty of salt-free and low-sodium alternatives available, so you may satisfy your bean cravings without adding extra salt to your diet. When shopping, keep an eye out for those and choose them over types with added salt. You can always rinse the beans under the water if you accidentally grab a can that is too salty.
You may greatly reduce the quantity of salt that ends up in your food by rinsing the beans to eliminate any excess salt. However, there is still another realistic justification for rinsing canned beans. Doing so removes the sticky starch that forms on beans after they soak in the can, making them taste better and adding more substance to your dish.