Fiber: Supports digestive health, helps reduce cholesterol levels, and may lower your risk of heart disease.
Protein: Makes and repairs body cells.
Iron: Helps with production of healthy red blood cells.
Folate: May help prevent heart disease, anemia, and cancer. Prevents some birth defects, such as spina bifida.
Potassium: May help maintain a healthy blood pressure.
Low in sodium: May help reduce high blood pressure.
Selection
To limit sodium, select canned beans that list “no salt added” or “reduced sodium.”
Avoid bulging or dented cans of beans.
There are a variety of beans, including black beans, navy beans, pinto beans, chickpeas, and great northern beans. For the most part, any bean variety can be substituted for another. This does not include green beans.
Beans belong to the family of plants called legumes, along with peas and lentils, which produce seeds in a pod. Beans are usually oval or kidney shaped, peas are round, and lentils are flat disks.
Storing
Canned beans can be stored for up to 2 years unopened.
Dry beans in a bag are good for 1 year or to the expiration date on the package. After this time, the beans are not bad to eat but they lose their oil and become too dry so they will not rehydrate correctly when cooked.
Store any leftover beans from the can or any cooked beans in a covered container in the refrigerator and use within 3–4 days. Or freeze and use within 3 months for best quality.
Cleaning
Drain and rinse canned beans under cold running water in a colander or strainer.
Spread dried beans on a baking sheet. Remove any small stones, dirt pieces, or withered beans. Rinse in a colander.
Preparing
Canned beans are ready to eat after rinsing. Eat them on their own or use them in a recipe.
