Buying Healthier Beans
Beans are a powerhouse of nutrition, offering a versatile, affordable, and sustainable source of plant-based protein. Whether you’re a long-time bean lover or just starting to incorporate them into your diet, knowing how to buy healthier beans can make a big difference in your overall nutrition. With the many options available in supermarkets—canned, dried, organic, non-organic, and even sprouted—it’s important to make informed choices that support both your health and lifestyle.
1. Understand the Types of Beans
First, it’s important to know that “beans” is a broad category. This includes kidney beans, black beans, chickpeas (garbanzo beans), lentils, pinto beans, navy beans, and more. All of these are part of the legume family and offer unique benefits. Generally, beans are rich in fiber, protein, iron, magnesium, and antioxidants. When buying beans, consider mixing up the types you eat to get a wider range of nutrients.
2. Dried vs. Canned Beans
One of the first decisions you’ll make when buying beans is choosing between dried and canned. Dried beans are usually the healthier option because they contain no added sodium or preservatives. They also tend to be more cost-effective per serving. However, they require soaking and longer cooking times, which may not suit everyone’s schedule.
Canned beans, on the other hand, are convenient and shelf-stable. To choose the healthiest canned beans, look for labels that say “low sodium” or “no salt added.” Also, check the ingredient list—beans, water, and perhaps a bit of salt should be all that’s listed. Avoid varieties with added sugars, artificial flavorings, or excessive sodium.
3. Look for Organic and Non-GMO Labels
Buying organic beans can reduce your exposure to pesticide residues, especially if beans are a staple in your diet. Certified organic beans are grown without synthetic fertilizers or genetically modified organisms (GMOs). Similarly, some shoppers prefer non-GMO verified products, particularly in regions where GMOs are widely used in agriculture. While non-GMO beans are not necessarily organic, both labels indicate a higher standard of production.
4. Consider BPA-Free Packaging
If you’re buying canned beans, consider choosing brands that use BPA-free cans. BPA (bisphenol A) is a chemical used in the lining of some food cans, and research has suggested it may have negative health effects, including hormone disruption. Many brands now clearly label their products as “BPA-free,” providing a safer choice for long-term health.
5. Sprouted and Specialty Beans
Health-conscious consumers might also explore sprouted beans or heirloom varieties. Sprouted beans are easier to digest and often contain more bioavailable nutrients. While these may be a bit more expensive or harder to find, they can offer added health benefits and unique flavors.
6. Read the Labels Carefully
Regardless of whether you choose dried or canned, always read the labels. For canned beans, check the sodium content—some regular varieties contain up to 400 mg of sodium per serving. For dried beans, ensure there are no added preservatives or artificial colors, which can sometimes be found in pre-mixed bean blends.
7. Buy in Bulk for Cost and Freshness
Buying beans in bulk—especially dried ones—can save you money and allow you to control portion sizes. Look for bulk bins in natural food stores or co-ops, and store your beans in airtight containers in a cool, dark place to preserve freshness.
Conclusion
Buying healthier beans doesn’t have to be complicated. By understanding the different types available, reading labels, and considering organic or low-sodium options, you can make choices that support a nutritious, balanced diet. Beans are not only good for your body but also for your wallet and the planet—making them a smart staple in any kitchen.
