If you are seeking high fibre foods, then consider canned beans. In Nature, beans of all types are high in fibre. Most varieties of beans will supply 25% to 50% of your daily fibre requirements in every serving. Unfortunately, fresh beans take an hour or two to prepare. Using canned beans makes it easy to increase your fibre intake.
Why Canned Goods are Unhealthy…
One word: SODIUM. Canned goods use salt to increase their shelf life. Using canned goods in your meals will increase your sodium intake. High levels of sodium in your diet leads to heart problems and high blood pressure.
The processing of fresh produce into canned goods often strips the vegetable of it’s natural vitamins and nutrients. What is the point after that? The whole purpose of eating more vegetables is the necessary vitamins and nutrients found in the vegetable.
Finally, canned good producers will add artifical flavorings and coloring. These chemicals are designed to make the food “LOOK” more appealing and have very little to do with a healthy diet. We suggest you spend some time reading the nutritional labels of canned goods.
High Fibre Foods: Canned Beans are the Exception to the Rule
Like many other canned goods, canned beans are high in sodium. However, several producers sell No Salt Added varieties of beans. See Kuner’s Beans Also, “washing your canned beans” will reduce the amount of sodium.
Canned beans do lose some of their vitamin content. Fortunately, Fibre levels are not sacrificed. Comparing “canned” to “fresh” reveals only a 2% to 4% decrease in Fibre.
High Fibre Foods: Canned Beans are Quick and Easy
Spend a few minutes reading cookbooks or visiting websites. You will discover using fresh beans takes time. Most articles suggest one hour of cooking time. Unless you are chewing the lid off the can, opening a can of beans takes less than one minute. Washing the beans (suggested above) takes less than one minute. Heating the beans takes about 5 minutes. Healthy quick meals can be created in less than 15 minutes.
High Fibre Foods: Canned Beans are Versatile
Healthy quick meals are easy to make but often lack variety. Canned beans, on the other hand, can be used in many different recipes. Here are a few examples:
- Salad with Beans – Add a can of beans to your favorite salad recipe. Use a dark colored bean to add a visual contrast in your salad.
- Beans in Soup – Add beans to your favorite soup recipe. Soups should use similar colored beans. Chicken stock should use light colored beans. Beef stock should use dark colored beans. Again, all beans are high in fibre.
- Beans and Rice – Beans and rice are a great compliment to almost any entrée.
- Refried Beans and Tacos – Use refried beans when making tacos.