Plant-forward • High-fibre • Cozy & budget friendly

National Bean Day seemed like the perfect day to share this.

When you’re working toward better health, weight loss, or simply eating more whole foods, you’ve probably found yourself scanning ingredient labels a little more closely. And if you’ve ever looked at a can of beans and wondered:

“What is calcium chloride? Is this okay to eat?”

You’re not alone — I wondered the same thing.

Good news: canned beans are still incredibly healthy and one of the easiest ways to add plant-based protein, fibre, and minerals into your meals. Let’s break down the common additives, why they’re used, and how to choose the best options for your pantry.

🥫 So… Are Canned Beans Healthy?

YES.
Canned beans remain one of the most nutritious, affordable, and accessible foods you can include in a healthy diet. They’re naturally rich in:

• Protein
• Fibre (amazing for blood sugar, digestion, and fullness)
• Iron + magnesium
• Antioxidants

From a weight-loss perspective, beans are one of the highest satiety foods. They keep you full, stabilize blood sugar, and support a calorie deficit without feeling deprived — which is exactly why I use them so often in my recipes.

 What About the Additives?

Here are the ones you see most often and what they actually do:

Calcium Chloride

This sounds more intimidating than it is.
It’s simply a mineral salt used as a firming agent so beans don’t turn mushy inside the can.

• Considered safe by Health Canada and the FDA
• Found in tiny amounts
• Rinsing beans removes most of it

Calcium Disodium EDTA

Used less often, but you may see it in certain canned mixes.

• Purpose: prevents discoloration
• Again, very small amounts
• Safe but not necessary

Most canned beans don’t contain this — and if you rinse them, even better.

Salt

Not technically an additive, but important to address.

• Some cans contain a lot
• Rinsing reduces sodium by 30–40%
• Look for no salt added or low sodium if that’s a concern

Should You Avoid Canned Beans?

Not at all.

Even with the additives, canned beans are minimally processed, nutrient-dense, full of fibre, and incredibly versatile. Compared to ultra-processed convenience foods, they are a massive upgrade.

✔ They fit beautifully into a plant-forward diet

✔ They support weight loss because they’re filling

✔ They make weeknight cooking fast and easy

✔ They store well and are budget-friendly

If you want to reduce additives, simply choose:

• Organic
• No-salt-added
• Brands that list only beans, water, salt

And of course — you can always rotate in your batch-cooked frozen beans (one of my favourite meal prep hacks!).

High-Protein Slow Cooker Bean Pot

This is my plant-forward spin on the nostalgic Best of Bridge Calico Bean Pot — without the bacon, with extra protein, and packed with fibre. It’s cozy, hearty, and perfect for meal prep.

Serves 10–12

Slow Cooker: 6–7 hours on LOW or 3–4 hours on HIGH

Ingredients

Beans (all drained unless noted)

• 1 can green beans
• 1 can lima beans
• 1 can kidney beans
• 1 can white/navy beans
• 1 can lentils (or 1½ cups cooked)
• 1 can pork & beans (optional — substitute an extra can beans if preferred)

Protein & Fibre Boosters

• ½–1 cup dry quinoa (will cook in the slow cooker)
• ½–1 cup cooked freekeh
• 1 cup chopped mushrooms (optional)
• 1 shredded carrot (optional)

Aromatics

• 1 medium onion, chopped
• 2 cloves garlic, minced (or ½–1 tsp garlic powder)

Sauce

• ¾ cup tomato sauce or crushed tomatoes
• 1–2 tbsp brown sugar
• 1 – 2 tbsp maple syrup
• 1 tbsp yellow mustard
• 2–3 tbsp apple cider vinegar
• ½ tsp smoked paprika
• ½ tsp garlic powder (if needed)
• Salt & pepper to taste

Instructions

Add everything to the slow cooker

No sautéing needed. Just dump and stir:

• All beans
• Lentils
• Dry quinoa
• Cooked freekeh
• Onion + garlic
• Mushrooms + carrot (optional)
• All sauce ingredients

Stir well.

Cook

• LOW: 6–7 hours
• HIGH: 3–4 hours

Quinoa will fully cook and thicken the mixture.
Freekeh will hold its texture and add a delicious nuttiness.

Taste + Adjust

At the end:

• Add more vinegar for tang
• Add another teaspoon of maple for balance
• Add smoked paprika for deeper flavour
• Thin with a splash of water or broth if needed

Why I Love This Recipe

It’s the perfect example of how you can take a nostalgic comfort dish and turn it into something:

• High-protein
• High-fibre
• Lower in sugar
• Plant-forward
• Budget-friendly
• Perfect for weight loss or maintenance

It also freezes beautifully and gets even better the next day.