Healthy Reasons You Should Always Keep a Can of Beans in Your Pantry

Canned beans–such as black, kidney, pinto and garbanzo varieties–are an excellent source of protein, fiber and essential nutrients such as iron, zinc, folate and magnesium. Beans also offer disease-fighting compounds (1, 2).

Dietitians and nutrition experts alike appreciate how affordable (so long as dents and rust are avoided) and versatile they are, making them essential items in their pantry. Here are five reasons to stock up.

Plant-Based Protein

Beans are underrated superstars when it comes to healthy protein sources. Not only are these versatile legumes (which include lentils and peas) naturally gluten-free and protein-rich, they’re also packed full of heart-healthy fiber and other health promoting compounds – making them a go-to food among dietitians and nutrition experts.

Canned beans are an excellent source of plant-based protein and often come fortified with essential nutrients like iron, folate and vitamin B6. Beans make an ideal option for those trying to decrease their meat consumption; this eating pattern doesn’t necessitate giving up meat entirely but instead requires increasing their plant consumption to meet both personal nutritional goals as well as lifestyle objectives.

Chickpeas (garbanzo beans) are often used in homemade hummus recipes, but their versatility means they can also be used in many other dishes. Garbanzos are an excellent source of protein and dietary fiber, helping people manage their weight more effectively by keeping hunger levels in check for longer. A recent scoping review also demonstrated the positive outcomes associated with plant-based diets such as beans and pulses; specifically these were associated with better cardiovascular disease risk factors, type 2 diabetes management and control, inflammation biomarkers profiles as well as hormonal profiles – making these ideal foods to consume for weight management and hunger control!

Fiber

Beans offer nutritious convenience foods that can help with managing health conditions or meeting budget constraints, all at an economical price point. Canned beans contain abundant sources of heart-healthy proteins – they’re low in calories and fat yet packed with essential fiber, protein, folate, vitamin B12, iron as well as potassium magnesium phosphorous minerals that support optimal heart health.

Canned beans are an excellent source of soluble fiber, which can help lower cholesterol by binding with bile acids and supporting healthy intestinal bacteria growth. Furthermore, canned beans contain large quantities of resistant starch which breaks down in your colon and provides sustenance for beneficial bacteria that aid in digesting food.

To maximize the nutritional benefits of canned beans, opt for low-sodium or no salt added options. When rinsing them before using, be sure to do it thoroughly as this step can dramatically decrease sodium intake while adding flavorful options to your favorite recipes.

Essential Vitamins & Minerals

Canned beans offer more than convenience: they’re packed with essential nutrients. Kidney beans contain folate (a water-soluble vitamin) and fiber to help lower the spike in blood sugar after meals; plus they’re an excellent source of potassium and magnesium that promote heart health.

Pinto beans are another nutritious canned option that offer many essential vitamins and minerals in just one cup – protein, folate and magnesium, zinc iron potassium.

Chickpeas (or garbanzo beans) are an integral ingredient in many dishes such as hummus, falafel and veggie curry. Chickpeas provide protein, magnesium and potassium while iron and folate levels remain elevated as well as being an excellent source of fiber.

Beans are an indispensable addition to a plant-based lifestyle diet, providing fiber, protein and vital vitamins and minerals at an economical cost while lowering risk factors for disease such as heart disease, diabetes and obesity. Beans also boast complete proteins which can repair tissue while stimulating new cell formation as well as balance hormone levels – an added bonus!

Heart & Digestive Health

Beans contain high fiber content that’s beneficial not only to digestion but also for heart health. Dietary fiber helps lower cholesterol and blood pressure while creating a sense of fullness, plus they contain no saturated fat and low total fat levels.

Canned beans provide a wealth of potassium, iron and magnesium essential for cardiovascular health. Beans also make an excellent plant-based source of protein; whether combined into chili or used as part of soup toppings. Canned beans offer energy boost and nourish your body to stay fit and healthy!

Maintaining an assortment of canned beans in your pantry makes adding different tastes and textures to meals easy without needing to make your own beans from scratch. Experiment with black kidney, kidney beans, adzuki beans, cannellini beans and pinto beans to craft varied meals such as roasted chickpeas on toast, minestrone soup or bowl of rice and beans.

Are You Busy Juggling Many Responsibilities or Looking for Simple Healthy Food Options? Canned beans could be an ideal addition to your diet – stock up on quality cans and learn their uses so you always have an affordable and versatile meal option at your fingertips.

Long Shelf Life

Beans are an invaluable pantry staple, thanks to their shelf-stability. While dried varieties should be consumed within one year for optimal quality and flavor, canned varieties have an indefinite shelf life; just check the date printed on each can for safety precautions.

Taylor points out that dates listed on canned food don’t indicate when it will go bad; rather they indicate when its peak quality in terms of taste and texture will have been reached. If a can of beans has large dents or rust on its lid, leakage or discoloration inside, or is showing other classic signs indicating possible danger, it should be disposed of immediately as these could indicate it could be unsafe to eat.

Cans of beans are an easy and economical way to create hearty and nutritious meals, whether for chilis or salads. Not only are these legumes the ultimate budget-friendly source of plant-powered protein and other vital nutrients — yet are often overlooked in grocery store aisles — they’re also easy to add into soups and stews — their pop-top lids making them essential pantry essentials in power outage situations or camping excursions!

Budget-Friendly Value

Beans are not only versatile pantry staples; they’re also budget-friendly. A can of beans costs much less than meat and has an extended shelf life for less food waste. Beans make an affordable protein source when combined with other protein sources like eggs or lean meats.

One cup of beans offers an abundance of iron, folate, potassium and magnesium – nutrients often lacking from American diets. So whether you prefer pinto, navy black or garbanzo (chickpea) beans – always have some canned versions on hand so you’re getting your money’s worth!

Beans are an exceptional source of nutrition that can help you feel full, fight inflammation, improve digestion and decrease blood pressure. Registered dietitians frequently recommend including beans in meal planning as an affordable and versatile ingredient that makes for easier cooking – they make an ideal hero ingredient to have on hand for busy kitchens! Keep some beans handy always in your pantry to save your sanity!

Quick Meal Potential

Beans are an indispensable pantry staple that offer quick meal solutions at all meals and snacks. From canned or dried varieties, beans can easily add color and flavor to any dish, as well as providing affordable sources of protein as well as key nutrients like iron and folate.

Bean-based meals such as black bean burgers, hummus dip, or chili are straightforward and cost-effective to make when starting with canned beans as the foundation. Beans also make an excellent replacement for meat in recipes and are an attractive choice for those following a plant-forward diet, while also helping add more whole grains into their daily meal plan.

When cooking with beans, opt for lower sodium options that have been rinsed to reduce salt intake. Add fresh herbs and spices or a dash of citrus juice for extra flavor – or heat them up in the microwave before seasoning as desired! For quick meals when time is of the essence.