Sodium in canned beans and legumes

I finally found what I'm looking for, from the University of Michigan - some actual data on the subject!

They say that rinsing canned beans can reduce the amount of sodium by half, and also reduces the amount of complex sugars which humans can't digest (but the bacteria in our intestines can, with uncomfortable results!)

It appears that draining the fluid is likely to improve the flavor and texture of the resulting food by concentrating the flavor of the beans -- unless you're following a soup recipe that specifically suggests retaining the liquid to thicken the soup.

I still haven't found any information about what healthy nutrients might be lost by rinsing the beans, but the general consensus seems to be that it rinsing will do more good than harm in almost all cases.

Even though this question seems a little trivial, I have had the same problem.

Usually the beans will come out with just gentle shaking. They won't budge at first but after the suction is broken they will descend and can be shaken out.

Occasionally I have had to use a spoon. You are right that if you just scoop them out you will mash many of them. If you just work the utensil along the side of the jar you can break the suction and they should shake free.

If you do mash them you can always finish the job and make refried beans out of them.