Daijiworld Media Network –Mumbai

Mumbai, Jul 31: Canned beans have long been considered a kitchen essential—affordable, easy to use, and packed with nutrients. But while they offer plenty of health benefits, experts warn that their high sodium content may pose risks, especially for those with blood pressure concerns.

Canned beans are rich in soluble fibre, which helps lower bad cholesterol and keeps one feeling full for longer. They are a strong source of plant-based protein and contain important minerals such as potassium, magnesium, iron, and folate. Their low glycemic index makes them suitable for people managing diabetes or blood sugar issues. Overall, they are a valuable addition to a healthy diet.

However, the high sodium content in most canned beans raises concern. A single cup may contain up to 500 milligrams of sodium, which is nearly a quarter of the daily recommended limit. This can contribute to water retention, elevated blood pressure, and increased strain on the heart—particularly for people already dealing with hypertension.

Health experts suggest that rinsing canned beans under cold water can reduce sodium by up to 40 percent. Choosing low-sodium or no-salt-added versions also helps. For those willing to invest more time, cooking dried beans from scratch allows full control over salt levels.

Some canned foods may contain BPA in their linings, a chemical linked to hormonal imbalance. Though many brands have moved away from BPA, checking labels remains important. Gas and bloating are common side effects due to certain carbohydrates in beans, but rinsing and soaking can ease these symptoms. Rare cases of botulism have been linked to spoiled cans, making it important to discard any damaged, leaking, or swollen tins.

Canned beans remain a healthy choice when consumed wisely. With a simple rinse and careful label reading, they can be a nutritious and safe part of everyday meals without putting heart health at risk.