Should I Drain Canned Beans? Unveiling the Truth
In most cases, draining canned beans is highly recommended to reduce sodium and improve the flavor profile; however, the bean liquid, also known as aquafaba, has surprising culinary applications that shouldn’t be discarded without consideration.
The Humble Canned Bean: A Culinary Staple
Canned beans are a pantry superhero – affordable, shelf-stable, and packed with nutrients. They’re a convenient source of protein, fiber, and essential minerals, making them a versatile ingredient for soups, salads, dips, and countless other dishes. But the question lingers: Should I drain canned beans?
The Case for Draining Canned Beans
The liquid surrounding canned beans, often referred to as the brine or bean juice, can impact the flavor and nutritional value of your meals.
- Sodium Reduction: One of the primary reasons to drain canned beans is to reduce sodium intake. The canning process often involves adding salt as a preservative, and this salt leaches into the bean liquid.
- Improved Flavor: Draining and rinsing canned beans can remove excess starch and any metallic or slightly tinny flavor that may have transferred from the can. This results in a cleaner, more natural bean flavor.
- Digestibility: The bean liquid contains oligosaccharides, complex sugars that can cause gas and bloating in some individuals. Draining and rinsing can help reduce these compounds, potentially improving digestibility.
The Process of Draining and Rinsing
The process is simple and quick:
- Open the can of beans.
- Pour the contents into a colander or fine-mesh sieve.
- Rinse the beans thoroughly under cold running water for about 30 seconds, ensuring all the liquid is washed away.
- Shake off any excess water before using the beans in your recipe.
Aquafaba: The Bean Liquid’s Secret Identity
Don’t dismiss the bean liquid entirely! This viscous liquid, known as aquafaba (Latin for “bean water”), has emerged as a surprising and versatile culinary ingredient, particularly popular in vegan cooking.
- Egg Replacement: Aquafaba’s unique protein and starch composition allows it to mimic the properties of egg whites. It can be whipped into foams, meringues, and mousses, providing a valuable plant-based alternative.
- Thickening Agent: Aquafaba can also be used as a thickening agent in soups, sauces, and stews.
- Binding Agent: It can bind ingredients together in recipes like cookies and cakes.
Considerations Before Draining or Using Aquafaba
Before you automatically drain your canned beans, consider these factors:
- Sodium Content: Check the nutrition label to determine the sodium content of the canned beans. Low-sodium varieties may not require draining.
- Recipe Requirements: Some recipes may benefit from the added starchiness of the bean liquid, such as thick stews or refried beans.
- Personal Preference: Ultimately, the decision to drain or not drain canned beans often comes down to personal taste. Experiment to see what works best for you.
When Not to Drain: Recipes That Benefit From Bean Liquid
While draining is often recommended, there are instances where retaining the bean liquid can enhance a recipe:
- Refried Beans: The bean liquid adds moisture and creaminess to refried beans.
- Thick Soups and Stews: Bean liquid acts as a natural thickening agent, adding body and richness.
- Vegan Baking: As mentioned earlier, aquafaba is a valuable ingredient in vegan baking, replacing eggs and creating light and airy textures.
Sodium Content Comparison
| Bean Type | Sodium Per Serving (with Liquid) | Sodium Per Serving (Drained & Rinsed) | % Reduction |
|---|---|---|---|
| ————- | :————-: | :————-: | —–: |
| Black Beans | 480mg | 180mg | 62.5% |
| Chickpeas | 360mg | 140mg | 61.1% |
| Kidney Beans | 420mg | 160mg | 61.9% |
Note: Sodium content can vary depending on the brand and specific product. Always check the nutrition label.
The Environmental Impact
Rinsing canned beans requires water. Consider the environmental impact, especially in water-scarce regions. If you’re using aquafaba, you’re already minimizing waste. If you’re draining and not using the liquid, consider alternative uses for the rinse water, such as watering plants.
Making the Informed Choice: Should I Drain Canned Beans?
The answer to “Should I drain canned beans?” is nuanced and depends on your individual needs and preferences. By understanding the benefits of both draining and utilizing the bean liquid, you can make informed choices that optimize the flavor, nutritional value, and sustainability of your cooking.
Frequently Asked Questions (FAQs)
Is it safe to drink the liquid from canned beans?
While generally safe for most people, drinking large quantities of bean liquid directly from the can isn’t recommended. It can be high in sodium and may cause digestive discomfort for some individuals. If using aquafaba in recipes, it’s generally cooked or processed, making it safer to consume.
Does draining and rinsing canned beans remove nutrients?
Yes, draining and rinsing canned beans can remove some water-soluble nutrients, such as vitamins and minerals. However, the majority of the protein and fiber remains in the beans themselves. The reduction in sodium and potentially improved digestibility often outweigh the slight loss of nutrients.
What is the shelf life of aquafaba?
Once opened, aquafaba should be stored in an airtight container in the refrigerator and used within 3-4 days. It can also be frozen for longer storage.
Can I use aquafaba from any type of canned bean?
While aquafaba can be derived from most types of canned beans, chickpea aquafaba is the most commonly used and generally produces the best results due to its consistency and flavor profile.
How much does rinsing canned beans really reduce sodium content?
Rinsing canned beans can reduce sodium content by up to 30-40%. As shown in the table above, draining the beans is a more effective method.
What is the best way to store unused canned beans?
Once opened, unused canned beans should be stored in an airtight container in the refrigerator and used within 3-4 days. Do not store them in the open can, as this can lead to metallic contamination.
Can I use dried beans instead of canned beans?
Yes, dried beans are an excellent alternative to canned beans. They are generally lower in sodium and offer a more natural flavor. However, they require a longer cooking time, typically involving soaking overnight.
Are organic canned beans better than conventional canned beans?
Organic canned beans are grown without synthetic pesticides and fertilizers, which may appeal to those seeking to minimize their exposure to chemicals. However, both organic and conventional canned beans offer similar nutritional value.
Does the type of can lining affect the safety of canned beans?
Some older can linings contained BPA (bisphenol A), a chemical that has raised health concerns. Many manufacturers now use BPA-free linings. Check the can label to see if it indicates a BPA-free lining.
How do I make aquafaba from scratch?
You can make aquafaba from scratch by cooking dried chickpeas in water. The resulting liquid, once cooled, is aquafaba. The consistency may vary depending on the chickpea variety and cooking time.
I have trouble digesting beans. Will draining them help?
Yes, draining and rinsing canned beans can help reduce oligosaccharides, complex sugars that can contribute to gas and bloating. So, should I drain canned beans if I have digestive issues? Generally, yes.
Are canned beans as nutritious as fresh or frozen beans?
While some nutrient loss can occur during the canning process, canned beans are still a highly nutritious option. They retain a significant amount of protein, fiber, and essential minerals, making them a convenient and affordable source of these nutrients.