The #1 Mistake You’re Making With Canned Vegetables, According to a Dietitian

Canned vegetables are inexpensive, convenient, and always ready if the fridge is bare. I keep a couple of varieties in my pantry for nights when dinner needs another vegetable and I don’t have fresh produce on hand. Because they’re already cooked, getting them onto the table can be as simple as opening and draining a can.

Depending on what the vegetables are packed in, it’s worth taking one additional step before adding them to your meal. Rinsing takes just a few seconds, and according to registered dietitian Kat Garcia-Benson of JTA Wellness, it can remove some of the sodium from the packing liquid. As a bonus, she says rinsing “may improve the flavor of some canned vegetables” by mellowing that distinct “canned” taste.

Why Rinsing Canned Veggies Is Worth It

The main reason to rinse canned vegetables, Garcia-Benson says, “is to remove sodium from the sodium-containing liquid.” Draining removes most of the liquid in the can, but some inevitably stays on the veggies. That’s where rinsing can make a measurable difference.

According to USDA research, draining and rinsing canned vegetables can lower sodium by roughly 9% to 23%, depending on the vegetable, with corn having a bigger reduction than peas or green beans. Draining alone also helps, but it doesn’t reduce sodium as much as draining and rinsing.

​Which Canned Vegetables To Rinse (And Which To Leave Alone)

The veggies that benefit most are those packed in salty liquid, including corn, peas, green beans, carrots, potatoes, mushrooms, and mixed vegetables. A good rinse can also help wash away some of that distinctive canned taste. The trade-off is that it might make mildly seasoned vegetables taste bland, says Garcia-Benson. But you can always season them to suit the meal.

Keep in mind that canned vegetables are already fully cooked and tender, so rinse and toss them gently to keep more delicate vegetables from breaking apart.

For reduced-salt vegetables, you can still lower sodium by rinsing, but the benefit may be smaller. If reducing sodium is your goal, Garcia-Benson says choosing a no-salt-added option is a more reliable way to start with less sodium than simply rinsing a regular can. The FDA also recommends low-sodium or no-salt-added canned vegetables as lower-sodium choices.

Of course, not every canned vegetable needs a rinse. You’ll want to keep the liquid when it’s an intended part of the food or recipe, like canned tomatoes and creamed corn, or when it’s meant to be part of the flavor, like with pickled vegetables. Simply put, if it’s packed in salty liquid and you don’t need or want that liquid, drain and rinse the vegetables.

At the end of the day, taste preferences are personal, and sodium needs depend on your individual circumstances and overall diet. For example, people with certain health conditions may be advised to limit sodium, while individual needs can vary based on factors such as activity and sweat losses, explains Garcia-Benson. Rinsing is a low-effort option for when you want a fresher taste and a little less sodium on your plate.

Read the original article on Simply Recipes