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A Simple, Easy Way to Reduce Sodium - Drain & Rinse Canned Beans!

Sunday, December 05, 2010

I have always drained canned beans and rinsed them before adding them to chili and soups. I just never realized how much sodium I was getting rid of when I did this.

Today I was reading the December issue of Cooking Light magazine. There is a column titled" Nutrition Made Easy - Ask Our RD.

One question this month was:
"Just how much sodium is reduced by rinsing and draining a can of chili beans?"

Answer:
A 15 ounce can of chili beans contains 1,570 mg of sodium.
Draining the beans can reduce the sodium count by 36 percent - according to a study conducted in 2009 by University of Tennessee researchers.
They also found that the combination of rinsing and draining reduced the sodium by another 5 percent.
That shaves off about 644 mg of sodium - almost 30 percent of your daily allowance.

A can of UNDRAINED Chili Beans has 1,570 mg sodium.

A can of DRAINED & RINSED Chili Beans has 926 mg sodium.

I have always rinsed all my canned beans: navy, kidney, pinto, great northern & black beans.

I just wasn't aware of how much salt I was eliminating from my diet in the process.

It was interesting to see how much sodium just draining and rinsing does get rid of.

It's worth the little extra time to do that!

How do you reduce sodium in your diet?

Remove the salt shaker from the table?
Buy reduced sodium products?

What helps YOU, personally reduce the amount of sodium you consume in your daily diet?
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Member Comments About This Blog Post
  • v REEDSKI
    I rarely use a salt shaker but I still figure I get too much salt in especially if I eat processed food. Like frozen pizza or something but I do rinse my beans.

    I wonder if it's just as good to rinse as to buy low or no salt added beans. Unless they are on sale the low or no salt cost more than the beans with salt. Would it be just as effective and cheaper to rinse salty beans?
    2026 days ago
  • v WOMANCHEF
    Great info - this is something I really struggle with. emoticon
    2027 days ago
  • v BIGMAMAT
    Wow! This is great information! Thanks sweetie!! emoticon
    2027 days ago
  • v TAMTAMM
    Thanks for the idea...it makes sense!! I do drain and rinse my tuna but never even thought about other foods.
    I dont put salt on our table either or add it to my food!! emoticon
    2028 days ago
  • v VIXEN2188
    I do not add regular salt to any of my food but I do add small amounts of Himalayan or sea salt for the minerals. I was actually wondering this question to myself last night. I was preparing and artichoke and zucchini salad and the artichokes were canned. I didn't rinse them but I did drain them. Seems I may have saved myself a little sodium there. Thanks for the great info!
    2028 days ago
  • v CHALLENGER15
    I was never aware of this, so thanks for the tip! I love using canned beans, so this will be very helpful.
    2028 days ago
  • v ROSEWCI
    Hubby is hypertensive so we eliminate sodium whenever we can! I use the salt shaker sparingly & in recipes, I always use less than it calls for. I try to use herbs & spices to add flavor. We don't miss the salt!


    2028 days ago
  • v SHELLEY147
    I rinse and drain ALL canned veggies....then add 'No-Salt' salt substitute or other seasonings for flavor :)
    2028 days ago
  • v NPDSLEUTH
    Works for tuna too! xx
    2028 days ago
  • v MRSJERRYBUSH
    I do not add salt at the table. But the information you provide on rinsing and draining beans is truly astounding and is a new habit I shall make! Thank you! emoticon
    2028 days ago
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