Nutrition in a Can

For years  people have viewed canned produce as an inferior step-child to fresh or frozen produce, but you shouldn’t overlook these budget superstars.  Here’s why:

Nutritional Value: 

Certain foods actually increase in healthy nutrients and antioxidants when canned due to the heat processing.  Tomatoes and corn are just to examples of canned produce providing more available nutrition than their fresh counterparts.  While the total amount of vitamin C is reduced in the canning process, other antioxidants are increased. 

Individuals who incorporate canned produce into their diets have a higher intake of fruits and veggies than those who eat solely fresh and frozen.  When it comes to maximizing your nutrition, more fruits and veggies are the best way to improve your overall diet. 

When selecting canned produce:

Fruits – added sugars in the form of syrups.  Packed in water or juice is the best option.

Veggies – low or no sodium.  Draining and rinsing can reduce sodium by almost 40%.

Some concern has surrounded canned foods due to amounts of BPA which is found in the resin linings. Even though the amount is regulated by the FDA, I reached out to some companies of brands you may see on the shelves and here’s what I learned: Western Family and Conagra brands including Hunt’s and Rotel do not use BPA. These are just a few brands who have chosen to eliminate BPA.  More and more, canned food producers are getting rid of BPA.

Obvious benefits: 
They save time and money.  We all appreciate the convenience of opening a can of kidney beans vs. soaking and cooking, and it’s always nice to have some year-round produce available at a fraction of the cost of fresh produce. 

So whether you’re making minestrone or tamale pie for dinner or even some cowboy-caviar dip for a game night at home, enjoy the many benefits of nutrition in a can.