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?"
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?