I try to buy no-salt-added canned beans as much as possible, but sometimes they are hard to find.
In your recipes you always recommend that canned beans be rinsed off [to lower their sodium content].
How long do I need to rinse them for? How much sodium does that help get rid of?
– Leonard (Last name withheld)
Rinsing beans is definitely effective.
A 30 to 45-second rinse under cold, running tap water gets rid of anywhere from 35 to 40 percent of total sodium.
The sodium that is removed, by the way, is from the canning liquid.
Unless labeled as “no salt added”, all canned beans absorb some sodium from that liquid, which can not be removed no matter how long they are rinsed for.
Another advantage to rinsing canned beans? It’s a great way to significantly lower their raffinose content.
Raffinose is the complex sugar responsible for the gassiness many people get after consuming beans.