To Drain or Not to Drain: Making the Right Choice
When you pop open a can of beets, the liquid inside presents a choice. Some people instinctively pour it down the drain, while others know it holds untapped potential. The 'right' action hinges entirely on your health priorities and what you plan to do with the beets. The liquid is often brine, containing added salt for preservation and flavor, but also carries water-soluble vitamins that have leached from the beets during the canning process.
Why You Should Drain Canned Beets
The primary reason to drain and even rinse canned beets is to control and reduce their sodium content. For many people, especially those managing cardiovascular conditions like high blood pressure, minimizing sodium intake is a crucial dietary goal. Draining and rinsing can wash away a significant portion of this added salt. Studies have shown that rinsing canned vegetables can reduce their sodium by 9–23%. If the can's label lists added salt or sugar, draining is the simplest way to avoid these additives.
To drain and rinse properly:
- Open the can and pour the contents into a colander or fine-mesh sieve.
- Rinse the beets under cool, running water for about a minute.
- Shake the colander or toss the beets gently to remove excess water before use.
Why You Should Keep the Liquid
The vibrant liquid in a can of beets is more than just water. It's often watered-down beet juice that, if unsalted or low-sodium, can be a flavorful and nutrient-rich ingredient. This liquid, which contains beneficial compounds and color pigments, is edible and can be repurposed in numerous ways. However, it's essential to check the label for added sugar or excessive salt before deciding to keep it.
Uses for canned beet liquid:
- Smoothies: Adds natural sweetness, earthy flavor, and a beautiful red-pink color.
- Soups and Sauces: Can be used as a liquid base to deepen the flavor profile of borscht or stews.
- Natural Food Dye: The intense color makes it a perfect natural coloring agent for frosting, red velvet cake, or even homemade pasta.
- Brine for Pickling: The liquid from pickled beets can be reused to pickle hard-boiled eggs, onions, or other vegetables.
- Salad Dressings: Combines well with oil and vinegar for a colorful and tangy dressing.
Canned vs. Fresh Beets: A Nutritional Breakdown
Canned beets are a convenient and affordable alternative to fresh beets, offering similar nutritional benefits with much less preparation time. The canning process involves cooking the beets, which makes them ready to eat right out of the can. While some water-soluble vitamins may be reduced during canning, the heat can actually increase the availability of certain antioxidants.
Canned beets provide a good source of fiber, iron, and folate. They also contain nitrates, which can help support healthy blood pressure, and betalains, which have antioxidant and anti-inflammatory properties.
Comparing Canned and Fresh Beets
| Feature | Fresh Beets | Canned Beets (Drained) |
|---|---|---|
| Convenience | Requires washing, peeling, and cooking, which can take up to an hour. | Fully cooked and ready to eat, a significant time-saver. |
| Flavor & Texture | Naturally sweet, earthy, and firm. Flavor can be concentrated through roasting or baking. | Softer, and can sometimes have a slightly metallic taste if left in an open can. |
| Nutrient Content | Higher levels of certain nutrients like folate, potassium, and phosphorus. | Maintains fiber, iron, and antioxidant content; some water-soluble vitamins may be reduced. |
| Sodium Level | Virtually no sodium unless added during cooking. | Often contains added sodium for preservation, requiring draining or rinsing. |
| Cost | Can be more expensive, especially when not in season. | Generally more affordable and cost-effective. |
How to Maximize the Nutrition from Canned Beets
To get the most out of your canned beets, follow a few simple steps. First, opt for “low-sodium” or “no salt added” varieties whenever possible to minimize the need for rinsing and preserve nutrients. If you can't find these, a thorough drain and rinse will still greatly improve the nutritional profile by reducing sodium.
Cooking with canned beets:
- For warm dishes, gently heat the drained beets in a saucepan with a knob of butter or a splash of vinegar for extra flavor.
- In salads, they can be used straight from the can after rinsing. A light dressing of olive oil and lemon juice enhances their natural sweetness.
- For purees or hummus, simply drain and blend with chickpeas, garlic, and tahini.
- Consider using the beet juice for a colorful and nutrient-boosting ingredient in your next smoothie or baked good. For more recipe ideas, check out sources like Medical News Today on the various uses of beet juice.
Conclusion
Ultimately, the choice to drain canned beets depends on your specific culinary and nutritional goals. If you are watching your sodium intake, draining and rinsing is the recommended course of action. If you're using a low-sodium product or have a creative use for the liquid, keeping it can be a great way to reduce food waste and add flavor and color to other dishes. Canned beets offer a convenient, nutritious, and cost-effective way to enjoy this superfood, whether you drain them or use them in their entirety.
