What's in Canned Bean Liquid?
The liquid that canned beans are packed in, sometimes called 'aquafaba' when it comes from chickpeas, is fundamentally a simple mixture. It is primarily composed of the water used to cook the beans, salt added as a preservative and for flavor, and starches that leach out from the beans during the canning process. This creates the viscous, sometimes goopy, texture that many people find unappealing. While not a toxic substance, it's the high sodium content and starchy consistency that often leads people to question its safety or desirability.
The Sodium Problem
One of the most significant drawbacks of canned bean liquid for many people is its high sodium level. A single cup of canned beans can contain hundreds of milligrams of sodium, sometimes exceeding 40% of the recommended daily value, according to the USDA. For those with high blood pressure or other heart conditions, this can be a serious health concern. Rinsing the beans thoroughly is the most effective way to combat this. By draining and rinsing the beans under cool running water for about a minute, you can wash away a significant portion of this added salt.
Culinary Considerations: When to Keep and When to Ditch
Your cooking plans should dictate whether you keep or discard the liquid. In some cases, the liquid is a culinary secret weapon. For soups, stews, and chilis, the starchy liquid can act as a natural, flavorful thickener, adding body and richness. For recipes that require a creamy texture, like hummus made from chickpeas, the reserved aquafaba can be a vital ingredient. However, if you are making a fresh salad, a salsa, or any dish where the beans should be firm and the flavors distinct, the extra salt and starchy liquid would be detrimental to the final outcome.
The Gas Factor
Many people experience intestinal discomfort, such as gas and bloating, after eating beans. This is often caused by oligosaccharides, a type of carbohydrate that our bodies can't easily digest. During the long process of canning, some of these oligosaccharides leach out of the beans and into the liquid. By draining and rinsing the beans, you are effectively washing away a portion of these gas-causing compounds. While it may not eliminate the issue entirely, it can help those with sensitive digestive systems. For this reason, even if you are using low-sodium canned beans, rinsing can still be a good idea.
Comparison: Canned vs. Dried Beans
| Feature | Canned Beans | Dried Beans |
|---|---|---|
| Convenience | High. Pre-cooked and ready to use in minutes. | Low. Requires soaking and hours of cooking. |
| Sodium Control | Poor, unless low-sodium varieties are purchased or beans are rinsed. | Full control. You add only the salt you desire. |
| Cost | Generally more expensive per serving. | Very inexpensive, cost-effective for bulk cooking. |
| Digestibility | Rinsing can help reduce gas-causing oligosaccharides. | Soaking and cooking can reduce oligosaccharides for improved digestion. |
| Taste | Can have a metallic flavor from the can or be overly salty. | Cleaner, fresher flavor with full control over seasoning. |
| Liquid Usage | Useful as a thickener (aquafaba). High in sodium. | Cooking liquid (pot likker) is flavorful and low in sodium. |
Making the Right Choice for Your Recipe and Health
Ultimately, the decision of whether to keep or discard the liquid is a balancing act between convenience, health, and flavor. For a quick weeknight chili where convenience is king, keeping the liquid can save time and add richness, as long as you're mindful of the high sodium. For a delicate bean salad or if you're managing sodium intake, a thorough rinse is the way to go. If you are seeking maximum control over ingredients, lower costs, and have the time to spare, dried beans are the superior choice. The key is understanding what the liquid adds to your dish—or detracts from it—and making an informed decision based on the specific recipe and dietary needs.
How to Use Canned Bean Liquid (Aquafaba)
For those instances where you do decide to keep the liquid, especially from chickpeas, there are many creative uses. Known as aquafaba, this versatile liquid can act as a vegan egg white substitute.
- Vegan Meringue: Whip it with sugar to create a stiff, glossy meringue for pies or cookies.
- Thickening Agent: Add it to soups, stews, or gravies for a richer, thicker consistency without adding extra fat.
- Emulsifier: Use it in place of egg whites to emulsify vinaigrettes or mayonnaise.
- Frothy Drinks: Add a tablespoon to cocktails or other beverages to create a beautiful, stable foam.
For most everyday savory dishes, however, draining and rinsing is the safest and most reliable method for achieving clean flavors and controlling sodium levels. This practice ensures that the natural, earthy taste of the beans is the star of your dish, not the salty, starchy liquid they were packaged in.
Conclusion
Is the liquid in canned beans bad for you? Not in the sense that it's unsafe or toxic. It is, however, excessively high in sodium and can cause digestive issues for some people due to the presence of oligosaccharides. The decision to drain and rinse is a personal one that should be guided by your specific health needs and the culinary outcome you desire. For most applications, especially if you are concerned about sodium intake or potential gas, rinsing is the recommended course of action. Yet, for certain recipes that can benefit from its starchy, flavorful nature, the liquid can be a useful ingredient. By understanding its components and effects, you can make an informed choice that optimizes both the health and taste of your meals.
Optional Outbound Link
To learn more about the nutritional benefits of beans in general, see this resource from the U.S. Department of Agriculture(https://www.fda.gov/media/84261/download).
