Many people think that canned foods are not healthy because they are not fresh, however, canned foods are just as healthy as fresh foods. As well they last a long time, don’t cost a lot, and are convenient. Today I am going to share with you six canned foods that are nutritious, have quality ingredients, and have lower sodium content, and added sugar.

Canned beans include black, kidney, pinto, navy, cannellini, lima, black-eyed peas, red beans, and chickpeas. Beans are a great source of plant-based protein, iron, magnesium, zinc, and folate. Other benefits include maintaining healthy cholesterol and blood sugar levels and helping with weight management. Beans are high in carbohydrates and fiber but low in fat. True, canned beans contain more sodium, but draining and rinsing them lowers 30 to 40 percent of the sodium. You can also find low-sodium and no salt varieties.

Lentils are lower in fat and are a good source of protein and fiber. They also contain iron, zinc, and folate. Lentils help improve blood sugar and cholesterol levels because of their high fiber content. Fiber attaches to cholesterol and reduces its absorption, which helps blood sugars rise gradually after eating. When you eat lentils with whole grains, your body gets all the amino acids it needs. Drain and rinse lentils to reduce sodium. Add cooked lentils to salads, soups, and stews.

One of my faves is canned sardines; I enjoy them with mustard. A can contains 23 grams of protein and provides 88% recommended daily amount of selenium, 27% calcium, 22% vitamin D, and 15 % iron. Sardines are also rich in Omega-3 fatty acids, which our bodies need for healthy cells, hormone production, a strong immune system, brain health, heart, and eye health. Sardines also have low mercury levels. If you want to reduce calories, eat sardines packed in water. Try other canned fish, salmon, tuna, mackerel, and trout. Use them in salads, sandwiches, pasta, or bowls.

Pumpkin season is here. Canned pumpkin contains 7 grams of fiber and is low in calories. It is also packed with iron, magnesium, potassium, and vitamins A and E. Canned pumpkin provides 212% of the recommended daily value for Vitamin A. It also supports skin, eye, and heart health and the immune system. Use canned pumpkin in baked goods, soups, smoothies, or curry. Choose varieties with no added sugar or sodium.

Another one of my favorites on the list is canned pineapple. One cup of pineapple provides 19% of daily recommended amount of vitamin C. Our bodies need vitamin C to protect against cell damage, support iron absorption, brain health, bone health, and to heal wounds. Pineapple raises blood sugar rapidly, so pair it with high protein milk, or yogurt to control blood sugar levels. Look for varieties packed in their own juice. Varieties packed in syrup contain added sweeteners or syrups. Look for labels with 100% natural juice or100% juice.

Canned artichoke hearts are available throughout the year. Artichokes are full of fiber, vitamin A, potassium, magnesium, and folate. They also have a high content of polyphenols, which help fight inflammation, protect cells from damage, and support the immune system. A fiber called Inulin is found in artichokes is a prebiotic. Prebiotics feed good gut bacteria and support their growth. artichokes also improve the absorption of nutrients, strengthens the gut barrier, and supports the gut immune system. Add artichokes to salads, bowls and pasta, make hummus or dips or roast them as a side dish.

When buying canned goods look for low sodium options, labels that say low sodium or no sodium. Especially consider this for canned meats that cannot be rinsed. Check for BPA free packaging. BPA is a chemical used to make packaging stronger. Avoid canned foods with added sugar and syrups. Check the ingredient list, choose those with minimal or recognizable ingredients, if you can’t pronounce it leave it on the shelf.

Read nutrition fact labels for key ingredients. This is a must for choosing canned or ready to eat meals. Look for options high in fiber, protein and vitamins and low in sodium saturated fat and added sugars. Don’t buy dented cans or those that are leaking, and bulging. They may contain toxins produced by Clostridium botulinum and a risk for food poisoning. When you store canned goods store them in a pantry away from heat and sunlight.

Be safe, carefully read labels, and store your can goods properly.

Until next time,

Peace, Love, and Blessings ❤️