The Naturally Gluten-Free Bean: Understanding the Basics
At their core, all beans are legumes and are inherently free of gluten. This includes a wide variety of commonly canned beans, such as:
- Black beans
- Pinto beans
- Kidney beans
- Garbanzo beans (chickpeas)
- Navy beans
- White beans (e.g., cannellini)
- Lima beans
Problems arise not from the bean itself, but from what is added to it during the canning process, including sauces, flavorings, and thickening agents. Additionally, beans can be at risk for cross-contact if they are processed on shared equipment with wheat, barley, or rye. This risk is particularly high with more complex products like baked beans, refried beans, and chili mixes that use various additives. To ensure safety, a thorough understanding of product labels is key.
Trusted Gluten-Free Canned Bean Brands
For those on a strict gluten-free diet, relying on brands with a proven track record for gluten-free safety is the best strategy. Many companies explicitly label their products, while others maintain facility-wide gluten-free policies for specific product lines.
Major Brands with Gluten-Free Labeled Options
- Bush's Best: A widely available and reliable brand. All of Bush's canned bean products are gluten-free, including their plain beans, baked beans, and refried beans. It is always wise to look for the 'Gluten-Free' label on the specific can you are buying, as a quick double-check, and avoid their 'Chili Magic' line, which some users on Celiac.com have noted may not be GF.
- Amy's Kitchen: Known for their organic and dietary-friendly products, Amy's baked beans and refried beans are consistently gluten-free and labeled as such. They also have robust procedures to meet legal gluten-free standards.
- Eden Foods: This organic brand frequently labels its products as gluten-free. Their canned options, such as pinto beans and black beans, are explicitly marked and often have no added salt.
- B&M: For baked beans, B&M confirms that all its varieties are gluten-free, meeting the less than 20 ppm standard.
- Heinz: While all varieties are not guaranteed gluten-free, some baked bean products, like Original, Hickory Smoke, and Molasses & Pork, are labeled as such. Always verify the specific can.
- Great Value (Walmart Brand): This store brand is often lauded for clearly marking its gluten-free canned beans, providing an affordable option for many staples.
- Ortega and Rosarita: Both brands have gluten-free labeled refried bean options, though label-checking is always recommended.
- Siete Family Foods: This brand offers vegan, gluten-free, and grain-free options, including their vegan charro beans and refried beans.
Smaller and Specialty Brands
For specialized or higher-end options, brands like Westbrae Natural and Edison Grainery are often mentioned in the gluten-free community for their careful practices. Westbrae Natural products are even certified gluten-free.
Comparison of Popular Gluten-Free Canned Bean Brands
| Brand | Gluten-Free Status | Common Bean Types | Key Features | Where to Find |
|---|---|---|---|---|
| Bush's Best | Entire canned bean line is GF (check for label) | Baked, plain (black, kidney, pinto), refried, chili | Widely available, affordable, uses corn-based thickeners | Major grocery stores, Walmart, Target |
| Amy's Kitchen | Specifically labeled GF products | Baked, refried (black, traditional) | Organic, vegan, dairy-free options; strict standards | Whole Foods, Target, natural food stores |
| Eden Foods | Explicitly labeled GF and organic | Plain (pinto, black), baked | No salt added options, BPA-free can lining | Health food stores, Amazon, some grocery chains |
| Great Value | Products are often labeled GF | Plain (black, pinto, navy), green beans | Budget-friendly store brand, widely accessible | Walmart |
| B&M | All varieties of baked beans are GF | Baked beans (Original, Vegetarian, etc.) | Available in mainstream groceries, trusted for baked beans | Major grocery stores |
| Siete Family Foods | Labeled GF, Vegan, Grain-Free | Refried (pinto, charro) | Plant-based, often includes additional seasonings | Whole Foods, Sprouts, natural food stores |
How to Read Labels Like a Pro
Even with a trusted list of brands, reading every label is a vital habit for anyone managing a gluten-free diet. Manufacturers can change formulations, and not all product varieties within a brand are automatically safe.
- Look for Certified Seals: The easiest way to confirm a product's gluten-free status is by checking for a recognized certification seal, such as the GFCO (Gluten-Free Certification Organization) logo or the Crossed Grain symbol. These seals indicate the product has been verified to contain less than 20 parts per million of gluten, the legal standard.
- Check the Ingredients List: For uncertified products, carefully scan the ingredients for common gluten sources like wheat, barley, and rye. Also, be aware of tricky ingredients that can contain hidden gluten, such as:
- Modified Food Starch (unless specified as corn or potato)
- Natural and Artificial Flavorings (especially liquid smoke flavorings and certain vinegars)
- Dextrin and Maltodextrin
- Hydrolyzed Vegetable or Plant Protein
- Read 'May Contain' Warnings: If a product is labeled 'gluten-free' but also has a 'may contain wheat' warning, it is important to understand the nuance. According to the Celiac Disease Foundation, a product can be labeled 'gluten-free' and still state it's made in a facility that processes wheat, as long as it meets FDA standards for cross-contact prevention. However, if you are highly sensitive or prefer to avoid shared facilities, it is best to choose a product without this warning.
- Plain is Usually Safest: As a general rule, plain canned beans with minimal ingredients (e.g., just beans, water, and salt) are the safest bet. Flavored or sauced beans require extra scrutiny of the ingredients list.
Where to Go for More Information
For the most up-to-date information on gluten-free brands and products, consult reliable sources like the Celiac Disease Foundation or Gluten-Free Watchdog. They regularly test products and provide consumer alerts.
Conclusion
Finding safe canned beans on a gluten-free diet is manageable, but it requires diligent label reading and an understanding of potential risks. By sticking to brands with clear 'Gluten-Free' labeling, such as Bush's Best and Amy's Kitchen, and exercising caution with flavored varieties and ingredients lists, you can confidently include this nutritious staple in your diet. Remember, plain canned beans are generally the safest option, and certified products offer the highest level of assurance against cross-contact. Always verify the status of a product before purchase, as brand practices can change over time.
Visit the Celiac Disease Foundation for more information on managing a gluten-free diet
