This majorly reduces the time it takes to prepare them. Cost and convenienceĬompared with their dried alternatives, canned beans are easy to prepare, have a long shelf life, and are relatively inexpensive ( 14).įor example, a 1-pound (454-gram) bag of dried black beans from Good & Gather costs $0.99, while the brand’s comparable 15.5-ounce (439-gram) can of black beans costs $0.59.Ĭanned beans are also precooked, and you don’t need to soak them overnight like dried beans. Research suggests they may also protect against the development of neurodegenerative diseases ( 13). They play a role in your overall health, including weight management. Your gut microbiome is the community of bacteria that live in your intestines. They also support a diverse and healthy gut microbiome ( 13). Gut healthīeans are also a prebiotic food - a source of nutrition for the beneficial bacteria that live in your gut ( 2, 13).īeans contain compounds with anti-inflammatory and lipid-lowering properties, meaning they help reduce inflammation and levels of fats in the blood, respectively. One cup (171 grams) of cooked pinto beans provides 15 grams of fiber, more than half the recommended Daily Value (DV) for fiber of 28 grams ( 7).
#Black or pinto beans healthier full
Research has shown it can help you feel full longer, which may support weight loss and lower blood cholesterol levels ( 12). Dietary fiberĭietary fiber is a type of carbohydrate your body can’t digest. Protein is also an important nutrient for weight loss and weight management ( 11). For example, 1 cup (171 grams) of canned pinto beans provides 15.4 grams of protein ( 7).įurthermore, plant-based diets have been shown to reduce the risk of heart disease, type 2 diabetes, and metabolic syndrome and may also improve brain function ( 8, 9, 10). Those over age 65: About 0.45 grams of protein per pound of body weight (1.0 grams per kilogram) - that’s 72 grams of protein for a person who weighs 160 pounds (72 kg).Ĭanned beans can help you meet your protein needs.Those under age 65: About 0.36 grams of protein per pound of body weight (0.8 grams per kilogram) - that’s about 58 grams of protein for a person who weighs 160 pounds (72 kg).Here are estimated amounts of protein adults should consume per day ( 6): Plant-based proteinīeans are an important source of plant-based protein and are a suitable replacement for meat in the diet. Here are some of the benefits of canned beans. However, these versatile, nutrient-dense foods may reduce the risk of chronic disease and offer other health benefits too ( 3).
People don’t often recognize dried or canned beans for their potential role in preventing and managing chronic disease ( 2, 3). Then they can the beans and put them under high pressure and heat. Manufacturers of canned beans cook the beans partially and then add food additives and use treatments to reduce microorganisms. Polyphenols are beneficial plant compounds that are naturally found in beans and can have protective effects in your body ( 4).Ĭanning also changes the weight and color of some beans and may slightly reduce their protein content ( 4, 5). Studies have shown that canning reduces the polyphenol content of the beans. The video shows a production process for canned baked beans, but plain canned beans go through a similar cooking and preservation process. They are then treated with any food additives, including salt, and canned under high pressure and heat, as detailed in this video. This process simultaneously kills any microorganisms on the surface of the beans. In industrial bean canning, the dried beans are first rehydrated with hot water at 167–185☏ (75–85☌). Beans are partially cooked and canned under high heat and pressure.
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