Reed previously spoke with TODAY.com about the healthiest canned foods<\/a> to keep in your pantry \u2014\u00a0and there’s one in particular that she always has stocked.<\/p>\n Dietitian Tip of The Day: Always Keep Canned Beans in Your Pantry<\/p>\n “I\u2019m a big fan of canned beans,” says Reed. She keeps a variety of nutritious beans stocked in her pantry including black beans, kidney beans, garbanzo beans and white beans. <\/p>\n The great news is that most beans are a nutritious choice<\/a> and delicious, so you can’t go wrong. “I believe all beans are pretty much equal,” says Reed.<\/p>\n Beans are an excellent source of plant-based protein, plus, they’re high in gut-healthy fiber and complex carbohydrates. Many beans are rich in vitamins and minerals such as potassium<\/a>, iron, zinc, magnesium<\/a> and B vitamins<\/a> including folate<\/a> and thiamin, TODAY.com reported previously.<\/p>\n The Start TODAY app<\/a> features many recipes with beans, like this delicious BBQ Chicken Quinoa Salad with black beans. <\/p>\n Many canned foods are healthy, says Reed, but beans stand out for their impressive nutrient content and versatility.<\/p>\n Beans are a very accessible source of protein, says Reed. Protein is essential for muscle growth and repair, and helps with weight management. Most beans offer around eight grams of protein per half-cup serving. <\/p>\n (That’s why the U.S. Department of Agriculture<\/a> lists beans in both the \u201cvegetable<\/a>\u201d food group and the \u201cprotein foods\u201d group.)<\/p>\n Beans are also loaded with fiber, packing anywhere from 5 to more than 15 grams per cup. They’re considered prebiotics,<\/a> which feed the good bacteria in our gut and support a healthy microbiome.<\/p>\n The protein and fiber in beans help keep you feeling full and the complex carbohydrates provide lasting energy, while helping regulate blood sugar, Reed notes.<\/p>\n Beans are naturally low in fat and have zero cholesterol, making them a heart-healthy food. They’re a staple in the Mediterranean diet<\/a>, which is linked to longevity.<\/p>\n Canned beans are a practical and easy way to eat healthy. Research shows<\/a> that people who more frequently eat canned foods have a higher intake of essential nutrients compared to those who don’t eat canned foods.<\/p>\n How to Get Started<\/p>\n Aim to eat about one to three servings of beans per week as part of a balanced, healthy diet.<\/p>\n When buying canned beans, Reed recommends looking for varieties with reduced or no salt added. Draining and rinsing beans can also slash the sodium content.<\/p>\n Canned beans are pre-cooked, so they\u2019re ready to eat or add to any dish. \u201cThey\u2019re just a great thing to have on hand, because they can be a start of any meal,\u201d says Reed. <\/p>\n Here are a few ideas to get started:<\/p>\n Make a soup with beans and canned tomatoes,\u00a0which get an honorable mention for their vitamin content, says Reed.Top salads with canned chickpeas.Blend white beans into a creamy dip.Top a baked potato with kidney bean chili.Add black beans to ground beef for a heartier taco filling.<\/a><\/p>\n You’ll find plenty of easy and healthy variations of all these recipes in the Start TODAY app<\/a>. <\/p>\n![\"BBQ](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/10\/BBQ-Chicken-Quinoa-Salad-1285cf.jpg\")
BBQ Chicken Quinoa Salad from Start TODAY appMaarouf GalleryWhy It Matters<\/p>\n