Experts say wash tinned beans to cut side effects and boost health

Experts recommend washing tinned beans to reduce the nasty side effects while still getting all the healthy nutritional benefits. Beans are high in essential nutrients like fibre, protein, folate, iron, magnesium, potassium, and zinc.

Eating them has been shown to reduce high blood pressure, high cholesterol, and obesity, which are all key risk factors for heart disease. Some varieties even offer a decent dose of calcium, making them an unexpected ally for bone health.

But tinned beans also cause your body to produce a lot of gas, sometimes causing bloating and wind. According to The Mirror, experts recommend rinsing tinned beans before use, as this can significantly cut down on the beans' gas-producing sugar content. A 200-gram portion of baked beans in tomato sauce might have up to 9.6 grams of sugar which can linger in your digestive system and ferment, which leads to a build-up of gas.

According to Kelsey Kunik, a registered dietitian nutritionist cited by Eating Well, certain legumes are more likely to stir up intestinal turmoil. "Soybeans, pinto beans, black beans, and lentils are most likely to cause gas because of the amount of fermentable sugars and fiber," she notes. But it’s not just extra sugar that a rinse can shift, the high sodium content in canned beans is another health snag, worrying many dietitians. Some believe that giving them a good rinse can slash the salt content by up to 40%.

While your body requires a certain amount of sodium to maintain fluid balance and ensure your muscles and nerves are working properly, some foods - like canned beans - contain more sodium than you might think. For instance, a 200-gram can of baked beans in tomato sauce contains a whopping 1.3 grams (1,300 milligrams) of sodium, according to BBC Good Food.

To put that into context, the Mayo Clinic recommends an adult's daily intake of sodium should be between 2,000-2,300 milligrams. It's easy to see how quickly your daily salt intake can skyrocket if just one serving of canned baked beans contains 1,300 milligrams.

Excessive sodium can have detrimental effects on your health, leading to high blood pressure, heart disease, and stroke. Symptoms of consuming too much salt include feeling bloated; swelling in your face, hands, ankles, and feet; extreme thirst; disturbed sleep; and frequent urination.