Is Canned Bean Soup Good For You? A Nutritious and Affordable Meal Option

Some cultures eat them every day, and they’re a good source of plant-based protein and other important nutrients, like iron and folate.

People in the United States commonly consume black beans, pinto beans, and navy beans, among other types. You can buy them either dried or canned.

This article only talks about cooked beans in a can that don’t have any flavoring added to them. It doesn’t talk about baked beans or other ready-to-eat beans in a can.

People don’t typically recognize canned beans for their health benefits. Some might think they’re nutritionally inferior or harmful compared with dried beans. You may wonder if they’re unhealthy for you, particularly if you have high blood pressure (2, 3).

In industrial bean canning, the dried beans are first rehydrated with hot water at 167–185°F (75–85°C). This process simultaneously kills any microorganisms on the surface of the beans.

Then, any food additives, like salt, are added, and they are canned under high pressure and heat, as this video shows. It shows how baked beans are made in a can, but canned beans in general go through the same cooking and storing steps.

Studies have shown that canning reduces the polyphenol content of the beans. Polyphenols are good plant chemicals that are naturally found in beans and can help keep your body healthy (4).

Some beans lose some of their protein content and change color and weight when they are canned (4, 5).

Folks don’t often think of dried or canned beans as having the potential to help prevent and treat chronic diseases (2, 3).

That being said, these healthy, versatile foods may lower the risk of chronic diseases and have other health benefits as well (3).

Beans are an important source of plant-based protein and are a suitable replacement for meat in the diet.

Here are estimated amounts of protein adults should consume per day (6):

Canned beans can help you meet your protein needs. For example, 1 cup (171 grams) of canned pinto beans provides 15. 4 grams of protein (7).

Studies have also shown that plant-based diets lower the risk of heart disease, type 2 diabetes, and metabolic syndrome. They may also help the brain work better (8, 9, 10).

Protein is also an important nutrient for weight loss and weight management (11).

It has been shown to make you feel full longer, which may help you lose weight and lower your cholesterol (12).

More than half of the Daily Value (DV) for fiber, which is 28 grams, can be found in one cup (171 grams) of cooked pinto beans.

More than that, beans are a prebiotic food, which means they feed the good bacteria that live in your gut.

Beans have chemicals in them that help lower inflammation and the amount of fat in the blood. They also support a diverse and healthy gut microbiome (13).

Your gut microbiome is the community of bacteria that live in your intestines. They play a role in your overall health, including weight management. Research suggests they may also protect against the development of neurodegenerative diseases (13).

When compared to dried beans, canned beans are cheaper, easier to prepare, and last longer.

For 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.

Canned beans are also precooked, and you don’t need to soak them overnight like dried beans. This majorly reduces the time it takes to prepare them.

One 2020 study in Nigeria found that some canned foods contained environmental contaminants. However, this study mostly looked at canned fish and meat and barely mentioned canned beans (14)

It’s important to note that these results were from only one study and more research is needed.

Canned bean soup can be a very healthy and nutritious meal option. Beans are packed with protein, fiber vitamins and minerals while being low in fat. Canned bean soups provide an affordable, convenient way to get more beans into your diet. However, not all canned bean soups are created equal. To reap the most nutritional benefits, pay attention to sodium content and ingredients. Ultimately, canned bean soup can be a delicious and nutritious addition to a balanced diet.

The Many Health Benefits of Beans

Beans are one of the healthiest foods you can eat. They are loaded with fiber, protein, vitamins and minerals while being low in fat. Here are some of the top benefits of beans:

High in Protein – Beans provide a plant-based source of protein. One cup of canned beans contains 7-10 grams of protein. The protein in beans is high quality and contains all the essential amino acids.
Excellent Source of Fiber – Beans are one of the best sources of fiber. Just one cup contains up to 18 grams of fiber. This aids digestion, promotes heart health, and helps maintain stable blood sugar levels.
Packed with Vitamins and Minerals – Beans contain a variety of vitamins and minerals like iron, magnesium, potassium, folate, phosphorus, copper and zinc. These provide antioxidant protection and are essential for energy production, bone health, blood cell formation and more.
May Help Lower Cholesterol – The fiber and unique nutrients in beans may help lower LDL (bad) cholesterol levels. Studies show eating beans regularly results in modest reductions in total and LDL cholesterol.
Helps Control Blood Sugar – The fiber and protein in beans helps slow the absorption of sugar in the bloodstream and prevent spikes and crashes in blood sugar levels. Beans have a low glycemic index, making them a smart choice for diabetics.
Promotes Heart Health – Several studies indicate eating beans regularly reduces the risk for heart disease. Beans contain potassium, magnesium, fiber and antioxidants that support cardiovascular function.
Aids Weight Loss – Beans are low in calories and high in protein and fiber This nutrient combo makes you feel fuller longer so you eat less Multiple studies show an inverse association between bean consumption and body weight.

As you can see, beans deliver major health dividends and are worth including in your diet on a regular basis Canned bean soups make this easy and convenient to do

The Convenience Factor of Canned Bean Soups

Canned bean soups provide an easy, inexpensive way to enjoy beans anytime. Here are some of the advantages of canned bean soups:

Affordable – Canned soups are budget-friendly, especially when bought in bulk. Stock up when they are on sale.
Convenient – No soaking or pre-cooking required. Just open the can and heat. Canned soup saves you time and effort in the kitchen.
Shelf-stable – Properly canned foods are commercially sterilized and can be stored for 1-2 years. No refrigeration needed until after opening.
Portable – Single-serve cans are lightweight and packable making them ideal for lunches, travel, and emergencies when fresh food is not available.
Easy use – Add canned soup to casseroles, pasta, rice or use as a base for quick soups and stews. Mix in fresh or frozen veggies for an easy side dish.
Nutritious – Carefully chosen canned bean soups provide protein, fiber, vitamins, minerals, and antioxidants. Look for low-sodium organic options for maximum quality.

For people with busy lifestyles, canned soups create fast, fuss-free meals using healthy ingredients like fiber-rich beans. Canned soup eliminates much of the prep work needed for dried beans. Just be sure to balance it with other less processed foods.

Things to Look for When Selecting Canned Bean Soups

Not all canned soups are created equal when it comes to nutrition. When shopping for canned bean soup, keep these things in mind:

Look for “low sodium” or “no salt added” – Many canned soups are high in sodium. Choose lower sodium options with less than 140mg per serving.
Check the ingredient list – Opt for soups where beans are listed as the first ingredient. Avoid soups with excessive additives.
Select soups free of thickeners – Ingredients like flour, cornstarch and wheat paste add calories without nutrition.
Choose organic when possible – Organic beans minimize exposure to pesticides.
Favor broth-based over cream-based – Broth has fewer calories and less saturated fat than cream-based soups.
Seek out BPA-free cans – Some manufacturers use BPA-free cans to minimize chemical exposure.
Add your own extras – Boost nutrition by adding frozen veggies, greens, or quinoa to canned soup.

Following these guidelines will help you identify the healthiest canned bean soup options. Carefully chosen, canned bean soup can be nutritionally sound.

Health Risks of Some Canned Bean Soups

While canned bean soups can be healthy, some types pose certain risks. Here are some things to watch out for:

Excess Sodium – High sodium intake is linked to high blood pressure, stroke, and heart disease. Many canned soups contain a full day’s worth of sodium per serving.
Saturated Fat – Full-fat coconut milk and heavy cream used in some canned soups boost saturated fat intake, which raises LDL cholesterol levels.
Preservatives – Some canned soups contain preservatives like BHA, BHT, calcium disodium EDTA and sodium nitrite to prolong shelf-life. Large doses may have negative health effects.
Acrylamide – This chemical forms in some starchy foods during high-heat processing. Animal studies link acrylamide to cancer risk but human data is lacking. Acrylamide levels increase in canned soup after heating.
BPA – Trace amounts of BPA from can linings may leach into food. Some evidence associates BPA with hormonal issues, infertility, and metabolic disorders. More research is needed.
Added Sugars – Many canned soups add sugar, corn syrup or dextrose which boost calories without providing nutrition. They can promote weight gain and metabolic disorders.

The bottom line is moderation. Occasional intake of mass-produced canned soups is probably fine but they shouldn’t be a daily dietary staple. Focus on lower sodium, organic options made with simple, recognizable ingredients.

Tips for Incorporating Canned Bean Soup Into a Healthy Diet

Here are some suggestions for getting the benefits of canned bean soup while minimizing potential downsides:

Compare nutrition labels and choose low-sodium varieties whenever possible. This avoids excess sodium intake.
Select reduced-sodium broth-based bean soups and avoid cream-based options high in saturated fat.
Opt for soups where beans are the first ingredient. Avoid soups with thickeners, tons of additives or added sugars.
Rinse canned beans before use to remove up to 40% of sodium. Or opt for low-sodium or no salt added bean soup.
Balance intake by eating canned soups alongside fresh foods like salads, whole grains and produce. Don’t make canned soup a dietary staple.
Enhance nutrition by adding veggies like spinach, kale or broccoli to canned soup.
Limit intake of acrylamide by not overheating canned soup. Simmer gently on the stovetop instead of microwaving.
Look for BPA-free cans or Tetra Pak cartons if concerned about BPA exposure from cans.
Buy organic to avoid GMOs, pesticides and additives. But be aware organic canned soup can still be high in sodium.
Read labels and avoid soups with excessive additives like preservatives, stabilizers and thickeners.

With a little diligence, canned bean soup can be a healthy and wholesome addition to your diet. Focus on lower sodium organic varieties and avoid making overly processed canned soups an everyday habit.

Healthy Homemade Bean Soup Alternatives

Making your own bean soup from scratch is the healthiest option. This allows you to control sodium content and ingredients. Here are some tips:

Soak beans overnight before cooking to reduce phytic acid and improve digestibility. Discard soaking water which contains gas-producing oligosaccharides.
Sauté aromatics like onion, garlic, and celery. Add spices for extra flavor.
Simmer beans gently in broth until tender. Adding a strip of kombu seaweed helps soften beans during cooking.
Mash a portion of the beans to thicken the broth naturally.
Boost nutrition by adding lots of veggies like carrots, kale, tomatoes, zucchini or squash.
Skip added salt and use herbs, garlic and spices for flavor instead.
Garnish bowls of soup with fresh herbs, a drizzle of olive oil, or a dollop of plain yogurt.
Store home-cooked bean soup in the fridge for up to 5 days or freeze for later use.

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Canned beans may contain nitrates and nitrites

Nitrates and nitrites are preservatives used in canned foods and as food additives in cured processed meats. They help prevent the growth of mold and bacteria (14, 15).

They are also used as a fertilizer and are naturally found in fruits and vegetables (14, 15).

High levels in canned beans may indicate contamination during farming and canning. Excessive consumption of nitrates and nitrites may disrupt blood and oxygen flow in the body (14, 15).

However, these compounds are safe in small doses. In fact, studies have shown that they are very important for making nitric oxide in the body, which lowers blood pressure, stops blood clotting, and lowers the risk of heart disease (15, 16).

13 Canned Foods That Are Actually Healthy And 5 That Are Not

FAQ

Is it healthy to eat canned beans?

Canned beans that are simply beans (no sodium, sugar, or other harmful ingredients added) are a superbly healthy food choice. And do keep eating your beans, also called legumes, such as garbanzos (chickpeas), pintos, black beans, red beans, lentils, soybeans, and split peas.

Is the liquid in canned beans good for you?

Not because there’s anything wrong with the liquid. As a matter of fact, the liquid is that secret gift. The liquid in good canned beans is just the water and salt the beans were cooked in… filled with delicious bean flavor.

Are canned beans considered a processed food?

Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that’s detrimental to health.

Is it healthy to eat bean soup everyday?

Benefits of eating beans everyday. Beans are the original plant-based protein and there’s nothing impossible about them! They are rich in fiber, potassium, iron, and vitamins all which make them very healthy to consume.