Spilling the beans: Canned or Dry?

Spilling the beans: Canned or Dry?

No doubt beans are the superhero of foods. They are the perfect balance of healthy carbohydrates, protein, and dietary fiber along with many other health-promoting nutrients and compounds. However, what makes it healthy is how you prepare and consume it. We will compare canned versus dry beans in this article. We looked at canned kidney beans from Goya and 9 beans dry mix (Nav Dhan) from Swad

Both beans championed in all healthy qualities but canned bean was rated as Red Dot watch out food in our food rating system (Food Coach). Here is why?

Dry mixed beans were rated as Yellow Dot, healthy balance in our food rating system due to the following healthy qualities.

  • Moderate in calories per serving
  • Healthy balance of total carbohydrates, protein, fat and dietary fiber
  • Great source of Iron and Potassium
  • No added sugars or sodium
  • No added food additives or preservatives
  • Contain zero trans-fat.

Canned kidney beans also had all of the above healthy qualities but rated as red dot food, watch out food due to the following unhealthy qualities

  • High in sodium: High sodium diet is believed to increase blood pressure which is a known risk factor for heart disease and stroke.
  • Contains food additives/preservatives: Artificial flavors and colors are usually added to food to enhance its appearance and taste. In the United States, these additives must pass a range of safety tests before it could be legally added to any edible food product/s. However, these substances remain the ongoing topic of discussion in the health and wellness industry due to their possible negative health effects.

Dietitian Nutritionist Recommendations:

Traditionally, dried beans have always been the default option for cooking beans and can be the healthiest food on earth if prepared with a healthy amount of added fat, sugar, and or sodium. Canned beans can also be very convenient and a part of healthy eating if paired with other low salt foods. Dietary Guidelines for Americans recommends less than 2300 mg sodium per day for healthy adults. It is even less for children and adults with heart disease. The Food Coach recommends no more than 115 mg sodium per 100-125 calories on a generally healthy diet.

Try our black-eyed peas recipe which is rated as Green Yellow dot, health-promoting food. If you have a recipe and you would like us to rate for its healthy and unhealthy qualities along with the suggestions for the modifications then please let us know here.

Also if you would like to rate any food that has the nutrition label. please check out our Health Coach!

Disclaimer: Please note that this article is not medical advice. This information can be only used as general guidance to a healthy and balanced diet for your health and wellness. Please consult your health care provider prior to following any diet plan to ensure your personal medical nutritional needs. Also, check out our Medical Nutrition Therapy services for the diet plan that is right for you. Thank you!



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