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When it comes to stocking your pantry, it’s extremely important to pay attention to the nutritional information of each item. Some canned foods are packed with vitamins, minerals, and more, while others can be seriously harmful to your body. If you’re still wondering which canned foods you and your family should be eating, here’s a helpful guide.
Best: Tomatoes
Some people choose to avoid canned tomatoes for fear of botulism or BPA. However, this phenomenon usually occurs in low-acid foods.
Additionally, cans containing BPA are no longer used in tomato packing plants in the United States. Tomatoes have several health benefits, including reducing the risk of heart disease and cancer.
Worst: Pears
According to Today’s Medical NewsThere are more than three thousand varieties of pears. However, when they are canned, the liquid used is very harmful to health.
It usually contains water, fiber, and fructose, the latter of which is extremely high in sugar. Canned pears packed in their own juice or light syrup usually contain more sugar per serving than those packed in heavy syrup.
Best: Pumpkin
One of the healthiest canned foods you can buy is pumpkin. Gabrielle McGrath, a registered dietitian, says pumpkin has many health benefits.
Those who buy canned pumpkin puree without additives should know that it is packed with nutrients and antioxidants. These can strengthen the immune system, protect eyesight and reduce the risk of chronic diseases.
Worst: Baked Beans
While many types of beans, such as kidney or pinto beans, have many health benefits, this is not true for baked beans.
Registered nutritionist Gabrielle McGrath advises consumers to avoid canned baked beans, as they are often loaded with saturated fat, sugar and unnecessary additives.
Best: Stone Fruits
For those who may not know, stone fruits are any fruit that contains a large pit, including peaches, plums, apricots, and nectarines.
These fruits have a relatively short storage season, so they become perishable much more quickly. The price of canned stone fruits has increased, so it is wise to keep some in the pantry.
Worst: Maraschino cherries
Maraschino cherries have become one of the most iconic dessert toppings, whether placed on ice cream sundaes, Shirley Temple drinks, or pies.
When those cherries arrive in the jar or box, they are no longer real cherries. Their flavor, color, and sweet syrup are made up of a bunch of additives and chemicals.
Best: Chicken
Although many canned meats are typically high in sodium, some of them are actually quite healthy.
Canned chicken is high in protein, as long as it is of high quality. It is important to choose brands of canned chicken that are known to be organic, pasture-raised, and water-packed.
The worst: the sauces
Canned or jarred sauces with flavors like tomato and Alfredo can really wreak havoc.
Although these sauces are rich in flavor, they are usually high in salt, added sugar, and saturated fat. If consumed regularly, they can eventually lead to chronic diseases, including obesity or heart disease.
Best: Coconut Milk
One reason people should consider buying their coconut milk in a can instead of a carton is that cartons contain more additives and sweeteners. They also have a thinner, liquid texture.
Coconut milk is not only tasty, but it is loaded with antioxidants and antimicrobials, which prevent your body from contracting various diseases.
Worst: Apples
Health Line Apples can improve bone health, protect against asthma, and prevent cancer. Canned apples aren’t so healthy.
A serving of canned apple slices contains over 30 grams of refined sugar. Apples are a year-round food, so it’s not a good idea to buy them canned.
Best: Lentils
Bri Bell, a registered dietitian, recommends that everyone keep canned beans and lentils in their pantry. Legumes are one of the healthiest sources of protein, fiber, and carbohydrates.
Additionally, they make great additions to many recipes such as soups, salads, chilis, and grain bowls. The most important thing to look out for in canned legumes is their salt content.
Worst: Pasta
Canned pasta is a food that many people have been eating since they were little because it is quick and easy to prepare. Unfortunately, these delicious dishes are quite unhealthy.
Registered dietitian Sofia Norton says canned pasta is arguably one of the worst canned products of all time. It contains high levels of preservatives, additives, salt and sugar.
Best: Pineapple
Pineapple is one of the sweetest and juiciest fruits available and is usually picked at the peak of the season. However, it can be subject to negative external impacts that lead to price fluctuations.
That’s why it’s a good idea to keep canned pineapples at home. Having some on hand will save you from having to deal with inflated prices or rotten fruit.
Worst: Berries
Berries tend to be high in antioxidants, which are great for fighting chronic diseases like heart disease or breast cancer.
Canned berries, on the other hand, are a different story. They contain tons of sugar that most consumers should avoid. For example, the U.S. Highbush Blueberry Council found that a half-cup of canned blueberries contains 22 grams of sugar.
Best: Green beans
Canned foods may have a reputation for being processed foods with no nutritional benefits, but there are many that are healthy.
Canned green beans are a perfect example. They tend to be low in salt and yet contain most of the same nutrients as fresh beans. Green beans are also high in vitamin K and calcium.
The worst: the fruit cocktail
One of the most iconic snacks in American culture is the fruit cocktail. Whether it’s in the school cafeteria or at the dessert table, most people have probably had one at some point.
These cocktails are becoming less popular for good reason: They’re extremely high in sugar, with one cup containing the equivalent of 44.4 grams of sugar.
Best: Tuna
Tuna may not be the most flavorful food, but it is certainly healthy. Canned tuna is relatively inexpensive at the grocery store and has many nutritional benefits.
It contains high levels of omega-3 fatty acids which are excellent for lowering cholesterol levels and keeping arteries clear.
Worst: Sloppy Joe
During the 20th century, the Sloppy Joe sandwich was one of the most popular meals. This sandwich could be prepared in less than 15 minutes and was simply delicious.
Canned Sloppy Joe sauce is made with tomato puree, high fructose corn syrup, and other harmful additives. High fructose consumption is linked to high blood pressure, heart disease, insulin resistance, and more.
Best: Sardines
Sardines may look a little intimidating once you open the can, but they are actually one of the most nutritious canned foods available.
Omega-3 fatty acids found in these fish can protect the cardiovascular system by preventing artery blockage. Salmon and mackerel are other fatty fish that offer similar health benefits.
The worst: the soup
Soup can be comforting. It can help you feel better when you’re sick or keep you warm on a cold day.
Unfortunately, canned soups are high in sodium. Most cans contain more than the recommended daily serving of sodium. Instead, try making soup from scratch, controlling all the ingredients.
