It's hard not to love canned beans. They're convenient and delicious. The varieties are endless. And they're chock full of health benefits. But are they always the right choice? That depends.
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00:00It's hard not to love canned beans. They're convenient and delicious,
00:04the varieties are endless, and they're chock-full of health benefits.
00:08But are they always the right choice? That depends.
00:11Obviously, canned beans are way easier to use than those bags of dried beans you
00:15buy with good intentions then leave in your pantry until you move.
00:18Ten years later, before you can even think about cooking with them,
00:21you have to soak your dried beans, sometimes overnight, then boil them for hours.
00:25And only then can you start your recipe.
00:28You don't even have to cook your canned beans. A few seconds with the can opener,
00:31and you can have at them with a spoon, if that's your thing.
00:34Or you can dump the can straight into your slow cooker with a bunch of other ingredients,
00:37go about your day, and come home to something delicious.
00:47So if you enjoy the musical fruit, but don't have a day and a half to render it edible,
00:51hit the canned aisle and have at it.
00:54What's that nasty bean juice? You all know what we're talking about.
00:58As Sunita Yusuf of The Wannabe Cook tells us, canned beans come in a thick,
01:02cloudy liquid that contains preservatives and high sodium levels.
01:06So, please, rinse the beans before using them,
01:08especially if your recipe requires additional salt.
01:11But even after rinsing them, you've probably only removed about 40 percent of the excess sodium.
01:16So if you're watching your salt intake, you might want to go with dry beans,
01:19or at least go for the low-sodium varieties. Safety first, after all.
01:23And as long as we're discussing safety,
01:25we'd be remiss not to suggest you put on your glasses and check out your can's ingredient label.
01:30From caramel coloring to monosodium glutamate and other unpronounceable additives,
01:35those beans are loaded, which might not bother everyone.
01:38While there's no lack of controversy surrounding the use of additives and the research is ongoing,
01:43some can trigger symptoms in sensitive individuals,
01:45so certain people will want to avoid additives for health reasons.
01:48Either way, it's always good to be aware of what you're eating.
01:51Canned beans come with more stealth ingredients than beans made from scratch.
01:55It's up to you what you want to do with that information.
01:58How about some more beans, Mr. Taggart?
02:00I'd say you've had enough.
02:02And then there's the most important thing — taste.
02:04Canned beans can taste a little off when eating plain.
02:06The best way to describe it is, they taste like a can.
02:10A quick rinse is often all you need to get rid of the unpleasant metallic tang.
02:14But if that's not enough, reach for your seasonings.
02:16A couple dashes of your favorite spices, and that icky can aftertaste disappears.
02:22Okay, bear with us for a second.
02:24We just told you it's a good idea to rinse your beans to get rid of the excess salt added in the
02:28canning process.
02:29Now it's time to embrace the other side of bean juice.
02:32Canned beans come packed in nutrient-dense water.
02:35According to Diane McKay, PhD, an assistant professor at Tufts University's Friedman
02:40School of Nutrition Science and Policy, sodium isn't the only thing that lurks in murky bean water.
02:46Here's the blood of a bat.
02:49Put in that.
02:50Put in that.
02:51While rinsing beans reduces excess sodium, it also washes the water-soluble nutrients
02:56that have leached from the beans into the water right down the drain.
02:59These nutrients include B vitamins and folate.
03:02Although Dr. McKay insists there are still plenty of minerals left in the rinsed beans,
03:06along with a good amount of digestion-friendly fiber.
03:09So, to rinse or not to rinse?
03:11That's up to you.
03:12If salt's not an issue and you want the full benefit of all the vitamins canned beans offer,
03:17absolutely eat the bean juice.
03:18But if you're worried about preservatives and that old devil excess sodium, and you
03:23decide to rinse your beans, go for it.
03:25You're still getting a good nutritional hit.
03:27Once again, canned beans are already cooked.
03:29Done.
03:30Ready to go, so avoid overkill.
03:32And don't even think about cooking them the way you do dry beans.
03:35Your dish will be a mushy, disgusting mess.
03:38We repeat, resist the urge to overcook those canned beans.
03:42Okay, a little time in the slow cooker is an exception.
03:44But the rule of thumb is 20 to 30 minutes at the most, or until they're heated through.
03:48Then, take them off the heat.
03:50And about that heat, make it a gentle simmer on the medium-low setting or risk scorching
03:54your beans.
03:55And while they're simmering, add your seasonings and maybe a bit of broth for flavor.
03:59Technically, canned beans are perfectly fine eaten straight out of the can, but a little
04:03seasoning never hurt anyone.
04:05Canned beans often sound super boring.
04:07And some varieties really are.
04:09Your basic, no-frills option is plain beans swimming in salty, metallic-tasting water.
04:14And, to be real, that doesn't sound super appetizing.
04:17But these are a perfect starting point for certain recipes.
04:20On the flip side, there are times when you want a dinner or side dish that's quick, easy,
04:24and comes already seasoned.
04:26In that case, a can of sweet baked beans, seasoned spicy black beans, or another of
04:31the many available options comes in handy.
04:33Cool beans.
04:41Canned beans offer a ton of easy versatility, and grocery store shelves are loaded with
04:45choices.
04:45Seasoned varieties are ideal for when you don't want to experiment with flavors but
04:50want something quick and tasty.
04:51Plain varieties, on the other hand, are a blank canvas that allows you to conjure up
04:54your own medley of flavors.
04:56Take your time when cruising the bean aisle, and you're bound to find something to inspire
05:00your inner culinary creative.
05:03Different beans offer different benefits to the body, not to mention different flavors
05:07and textures.
05:07But if you're gonna go the old-school dried bean route, you'd have to soak them all
05:11separately, cook them up, and keep an eye on them all to make sure they're cooked properly.
05:16Some beans take much longer to cook than others.
05:18The process is labor-intensive.
05:20If you opt for canned beans, they come already cooked.
05:22If you want to combine a bunch of different bean types in a single recipe, you don't need
05:26multiple pots, pans, and soaking bowls to get the job done.
05:29Just whip out the can opener.
05:31You can even buy a can with three different beans already mixed together, or grab a bunch
05:35of cans and mix and match.
05:36Pro tip?
05:37Black beans combined with pinto beans pair well with Mexican or Southwestern dishes,
05:41while red kidney beans and black beans work great in chili.
05:44Go ahead, get creative.
05:46Sugar
05:47That's right, it isn't always the case, and in fact, canned beans are usually relatively
05:51low in sugar, if they contain any at all.
05:53But it happens.
05:54Typically, canned beans that contain the most sugar are types like baked beans or pork and
05:58beans, where ingredients like added sugar and even high fructose corn syrup are often
06:03used to create that addictive, sweet, satisfying taste that always hits the spot.
06:08And when we talk about sweet, sugary baked beans, we usually aren't talking about a little
06:11sugar added here and there.
06:13Instead, you can expect a single serving size to contain an excessively high amount, sometimes
06:18even as much as a single Chips Ahoy cookie.
06:20Take a can of Bush's Original Baked Beans, for example.
06:23You'll find up to 11 grams of added sugar per half cup of baked beans.
06:28According to the American Heart Association, only 25 to 36 grams of added sugar should
06:33be consumed by the average individual per day.
06:36Oh, that's not good.
06:38As much as we love the convenience of canned beans, we'd be remiss if we didn't at least
06:42warn you about the sugar trap.
06:43And if a low-sugar diet is of importance to you, be doubtfully sure to check the label.
06:48In a nutshell, you can pretty much expect dry beans to be cheaper than canned beans.
06:52Even so, the price difference isn't always super obvious.
06:55For example, when comparing a can of Pinto Beans at the store with dried Pinto Beans
06:59at seemingly the same volume, you might at first think the canned beans are cheaper.
07:03In reality, however, once the dried beans are cooked, they end up yielding a much greater
07:07quantity than the canned beans at the same volume.
07:10Simply put, a pound of dried beans will yield more than a pound of pre-cooked canned beans,
07:14making the dried beans the better value.
07:16Still, if you only need a can or two, it may just be faster and easier to cook with the
07:20canned variety.
07:21But if you're planning to make a huge batch of beans or want to eat them daily, it might
07:25be easier on your wallet to simply purchase dried beans.
07:28You'll get far more for your money in the end.
07:31While it's true that dried beans can last quite a while in the pantry, there does come
07:35a point when dried beans go bad.
07:37While you may still technically be able to eat them, expired beans can be difficult to
07:41rehydrate and may not be as appetizing to the palate.
07:44But canned beans work a little differently.
07:47According to the USDA, canned food can last for years, especially if the can itself is
07:51free from dents and other imperfections and the beans aren't swimming in acidic ingredients.
07:56In this way, canned beans, though more expensive, can be a convenient and cost-effective way
08:00to keep this fiber-rich food on hand for longer.
08:03However, it's still important to keep an eye on the expiration date when it comes to canned
08:07beans, despite the fact that they may still be edible past the date printed on the can.
08:12Take a beat before tossing them in a pan.
08:15Yep!
08:15Oh, it's good to me!
08:16No, no, no, no, no!
08:18Inspect with your mouth!
08:24Do they look okay?
08:25Do they smell off?
08:26Do they taste funky?
08:27Trust your senses.
08:28And when in doubt, throw it out.
08:30It can't be said enough.
08:31Safety first.