Ever wondered if you should really buy canned food? What are the benefits? What are the pitfalls? And ultimately, what should you be looking for when you are shopping the canned food aisle?
Benefits of canned food:
Canned foods are typically less expensive than the fresh ones.
Less Food Waste: Canning allows for foods to be preserved before they spoil. Time-Saving: Canned beans can be prepared much faster than the dried version and can be used as a protein source in a main dish, or to make a quick hummus spread.
Does Nutrition Remain Intact During the Canning Process?
Food goes through a process of preparation, high heat and rapid cooling to get into the can safely, all of which changes it from it’s fresh counterparts.
A review in the Journal of the Science of Food and Agriculture looked at a collection of research comparing the nutrient content of fresh, frozen, and canned fruits and vegetables and here are the biggest findings:
Vitamin C: Vitamin C is heat-sensitive so the cooking involved in the canning process can decrease this nutrient. When tomatoes, broccoli, green beans, asparagus, corn, and mushrooms were studied, all found a decrease in vitamin C during this process.
Vitamin B: Riboflavin is sensitive to processing. Research has shown that sweet potatoes, asparagus, and peaches retain 95% after processing, while lentils and mushroom to retain 68%.
Vitamin E): Canned tomatoes have more vitamin E than the fresh varieties; however canned asparagus had lower amounts than the fresh and frozen varieties.
Vitamin A:One study showed increases in carrots, collard greens, spinach, and sweet potatoes, but decreases in vitamin A were found in peaches and tomatoes after canning, while another study showed increases in peaches but decreases in green beans and sweet potatoes.
What to Look for on the Label?
Low sodium or no salt added:
If possible, select a low sodium variety. Tip: draining and rinsing canned foods can decrease the sodium content.
Packed in juice or no-sugar-added: Canned fruits are sometimes packed in syrup which means a lot of added sugars.
BPA-free: BPA is a chemical used to make certain plastics and is an endocrine (hormonal) disruptor. Research shows that BPA in can liners can leach into food. The FDA claims that it is safe because it occurs in low levels in foods, however some studies suggest otherwise.
While the heat necessary for the canning process can decrease some nutrients, canned foods can still be included in a healthy diet. Aim for a wide variety of fresh, frozen, and canned fruits and vegetables. Mix in canned foods when you need to save time, money, or need to preserve your own. Just be sure to look for items that stay true to the original ingredients (no added salt, sugar or BPA). Oh, and be sure to recycle those cans!
Check out Bonduelle
range of healthy canned food.