Dried beans are nutrient-dense and easier to digest
According to Dr. Lauri Wright, Director of Nutrition and Associate Professor at the University of South Florida School of Public Health (USF, USA), both dried and canned beans are great sources of plant protein, fiber, potassium, magnesium, iron and folate. However, dried beans are slightly higher in fiber, potassium, and magnesium than canned beans, she said.
The biggest difference between the two comes from the sodium content. Most canned beans are seasoned with salt for storage, while dried beans are completely sodium-free. Wright recommends: If you want canned beans, drain and rinse them before eating, this can reduce the sodium content by one-third.
Not only are they nutritious, dried beans are also easier to digest, especially for people who often suffer from flatulence. Nutrition expert Amanda Sauceda, lecturer at California State University, Long Beach, said: "When soaking dried beans, gas-causing carbohydrates will mix into the soaking water. If you throw away this water and use new water to cook, the beans will be lighter on the stomach and easier to digest."
Both are good for the intestines, heart and weight control
Despite their small differences, both types of beans support gut and heart health. Wright said: Tofu contains soluble fiber, which helps reduce bad cholesterol (LDL), stabilizes blood sugar, creates satiety and supports weight control. In addition, the potassium and magnesium in beans help improve blood pressure and enhance cardiovascular function.
If you prioritize convenience, canned beans are a quick choice, just heat up to eat immediately. In contrast, dried beans take longer to cook, usually 60 - 120 minutes, or 30 - 45 minutes if using a pressure cooker.
Sauceda commented: "The advantage of canned beans is that they save time in preparation, especially useful for people who are busy but still want to add fiber every day".
Depending on the purpose, the benefits are still the same
Experts say that choosing dried or canned beans depends on personal needs. If you need to control sodium, choose dried beans or unsalted canned beans. If you prioritize quickly, canned beans are still a healthy choice.
Regardless of their appearance, beans are still a nutritious, cheap and easy-to-process superfood, helping to improve digestion, protect the heart and support long-term health.
(The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.)
