The simple answer is that canned beans and dry beans are both excellent choices for making meals healthier!

Under some circumstances, one is better than the other. Let’s explore when you may want to cook dry beans or use canned beans.

First, however, there are two essential things to keep in mind when using canned beans or home cooked dry beans:

Always rinse your beans!

Regardless of the type of beans you choose, rinse them! If you are using canned beans, rinse them after you open the can. Doing so will remove some of the sodium used in canning them. It also helps to reduce some of the compounds that can cause gas when some people experience when they eat beans.

If you are cooking dried beans at home, read  “How to cook dry beans” for information about when you should rinse your beans.

Beware of how long they sit in the fridge!

Do not keep any cooked beans in the refrigerator longer than 3 or 4 days, despite what you may read on the internet! If you have more than you will use within that time, freeze them. They’ll be fine for soups, chili, dips, spreads, and casseroles.

This is a recommendation from food safety specialists and me. The worst food poisoning I ever had was from beans that had been kept too long. (Not sure how long it is safe to keep foods? Click here to see safe food handling recommendations.)

The convenience of canned beans

I recommend always keeping several different types of canned beans in your pantry. Canned beans are a quick and easy way to add fiber and plant-based protein to nearly any meal. Open, rinse the beans, and you’re ready to go.

Canned bean texture versus home cooking dry beans

One of the great things about using canned beans is that they always have the same texture. Yes, the texture varies by the bean type and brand, but if you choose the same one each time, your texture will always be the same.

The advantage of cooking your own beans is you are more in control of the texture. For instance, when I’m going to be making a bean spread or hummus, I cook my beans longer than if I will be using them in a salad or stir fry. This makes it easier to get the smooth texture I want.

One disadvantage of cooking dry beans at home is that how old your old the beans are and the qualities of your water (hard or soft) can affect your cooking time and texture. Once you’ve experienced cooking dry beans, you tend to become familiar with the adjustments you need to make.

If you are inexperienced with cooking dry beans, I recommend starting with chickpeas (garbanzo beans), as they are the easiest to cook.

If you eat beans infrequently or have gut health issues such as IBS

In this case, I recommend using canned beans at least for the first several weeks you are introducing beans to your meals. Why? The cooking and canning process can help moderate how your gut microbiome reacts to the beans. It reduces the FODMAP load. (Wondering what this is? Read “What is the FODMAP diet?” by clicking here.

Do you have diabetes, “fatty liver” issues, IBS, or food sensitivities?

Any bean, canned or dry beans cooked at home, can be a great addition to your plate and provide a high-quality carbohydrate,  fiber, and protein.

If you use canned beans, read the ingredients!

Some companies add corn syrup or high fructose syrup to cans, and I highly recommend you avoid those.   It seems to happen most often with kidney beans but read the label on any beans before you buy them.

If your can of beans has added sugar, it’s another good reason to rinse your beans before using them.  Rinsing will get rid of at least some of the added sugar.

Do you have high blood pressure or want to limit your sodium intake?

This is where home-cooked dry beans are the best option for you. The good news is you can cook the beans ahead of time and freeze them in smaller portions. They will be softer when you defrost them, but they work well if you’re using them in soup, chili, dip, or similar dishes.

Canned beans are available in low sodium versions, but check to see if they use potassium chloride instead of sodium chloride. If you have kidney issues, take diuretics, or have problems with your potassium levels,  you should speak with your healthcare provider before using salt substitutes.

Is cost or your grocery budget a consideration?

If you want to save money on your groceries and have the time to cook dry beans at home, this is the best way to save money. When I wrote this post,  the cost of one serving (a half cup) of cooked beans cooked at home using a store brand was about 15 cents, excluding the energy cost.

A half cup of store brand cooked beans of the same type cost about 57 cents.   Yes, that’s more than the dry beans cooked at home, but the convenience factor still makes them a good choice for many people.

Looking for other simple changes that can help you eat healthier, lose weight or have a healthier gut?

Start by adding canned beans or home cooked dry beans to your meals at least a couple of times a week. It’s easy and can save you money on groceries as well.

If you’re looking for more ideas, click here and instantly download your free guide, “5 Secrets to Successfully Changing How You Eat”

Then get more personalized help related to your eating habits or health by booking your free discovery call. We can talk about what you want to accomplish and see if working with me would be helpful to you.