Draining alone will “reduce the sodium by a third,” says Reinagel. Bottom line: If you're watching your sodium intake for your health, it won't hurt to drain and rinse your can of beans before using them. Or better yet, buy low-sodium or no-salt-added varieties.
"The liquid is viscous, and tastes pretty good," says LaMarita. "It is also perfectly healthful to consume, so from a flavor perspective there is nothing wrong with not rinsing." Indeed, unrinsed canned beans can be great from a culinary standpoint in dishes, where the liquid adds a starchy richness.
Nutrition's Lindsay Malone explains that rinsing canned beans reduces sodium content by up to 40% and may lower gas-causing carbohydrates.
It's generally a good idea to rinse canned beans before using them. The liquid in the can, often called aquafaba, can be slimy and may contain added sodium, preservatives, or other substances. Rinsing the beans helps remove excess salt and improves their texture and flavor in recipes.
Much like the delicious pot likker from a pot of simmered dry beans, the liquid in canned beans is full of flavor that shouldn't go to waste. It's useful. All that starchy liquid will act as a natural thickener for soups, stews, and saucy dishes, making them instantly creamier.
Rinsing Beans Could Reduce Sodium, Alleviate Gassiness
Another potential benefit from rinsing canned beans is they could help minimize any gas or other gastrointestinal issues often associated with plant-based proteins.
Aquafaba (/ˌɑːkwəˈfɑːbə/) is the viscous water in which legume seeds such as chickpeas have been cooked. Its use in cuisine was the discovery of the French musician Joël Roessel. Aquafaba from a tin of white beans.
🙌🏾 Rinsing beans cuts back on the sodium (which many get excess of and is extra important for those with high blood pressure) while allowing you to flavor and salt your bean dishes to preference 😋!
However, since canned beans typically come in a super-salty liquid, you'll likely want to drain and rinse your beans before eating them, which will eliminate an average of 41% of the can's sodium content. The reason that beans are safe to eat straight from the can is pretty simple: They're already cooked.
According to The Bean Institute, you can reduce up to 41 percent of the sodium in canned beans by rinsing them. "It's fine to add the bean liquid to many recipes, but if you want to reduce the amount of sodium, it's best to drain and rinse canned beans," the website states.
Epazote has been used for generations in traditional cooking
For centuries, cooks have turned to epazote for its unique taste and ability to reduce the gassiness often associated with beans.
Because Beano contains a specific enzyme to break down in specific foods, it will not be useful if the gas you are experiencing is not due to vegetables, proteins, or whole grains.
Much like the delicious pot likker from a pot of simmered dry beans, the liquid in canned beans is full of flavor that shouldn't go to waste. It's useful. All that starchy liquid will act as a natural thickener for soups, stews, and saucy dishes, making them instantly creamier.
Place the beans in a colander or strainer, and rinse them under cold running water.
During the canning process, legumes from beans to chickpeas leach out some of their starch and proteins into the liquid, which is sometimes called aquafaba. If you do any vegan cooking, you'll know that aquafaba can be a replacement for egg whites, since it can be whipped into a stable foam for meringues and the like.
“Soybeans provide the most protein, calcium, and magnesium compared to other types of beans,” Parlitsis says. “At almost 30 grams of protein per cup, soybeans are your best choice when it comes to using beans as a main protein source.” Soybeans also provide the most magnesium at 37% of your daily need per cup.
Overall, the draining treatment alone reduced sodium by 36% while the draining-rinsing treatment reduced sodium by 41%. Rinsing beans after they are drained ensures that all residual sodium adhering to the bean's surface is removed and results in the highest reduction.
Baked beans are usually made with white beans such as haricot or cannellini, and served in a tomato sauce along with spices and seasoning such as paprika, onion powder, salt and sugar. Get inspiration with our delicious baked bean recipes from our home-made healthy baked beans to our spicy beans on toast.
Rinsing Canned Beans, From a Nutrition Perspective
My reasoning was (and mostly still is) that canned beans (not low-sodium or salt-free), can be high in sodium. If you're a relatively healthy person though, enjoying canned beans without draining or rinsing them first is fine.
Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish.
When I use canned beans and canned tomatoes, I always drain them (and save the liquid). Not because there's anything wrong with the liquid. As a matter of fact, the liquid is that secret gift. The liquid in good canned beans is just the water and salt the beans were cooked in…
The honest answer—there's no difference between chickpeas and garbanzo beans. They're just two (of many) different names for the same type of pulse. (Pulses are basically seeds of legume plants.) The word chickpea doesn't come from chickens at all—it's an evolution of the plant's Latin name, cicer arietinum.
Hummus is a smooth and creamy puree of cooked chickpeas (garbanzo beans), tahini and an acid, typically lemon juice. While hummus usually has garlic now, centuries ago it did not. Olive oil isn't a requirement either, but most modern recipes list it as an ingredient.
Fun Fact: Discarding the soaking water and rinsing beans can help make cooked beans more digestible. Some people choose to save the soaking liquid because some nutrients are leeched from the beans into the liquid during soaking. We prefer to drain our soaking liquid but you can decide what works best for you.