7 Highly Recommended Canned Foods, As Per Nutritionists
Canned foods are rarely given preference over fresh foods. However, the following canned foods are considered to be every nutritionist’s favorite because of their nutrition value, availability and convenience to use.
Think about it: what makes beans the most tempting source of legumes? Beans are rich in plant protein, fibers, minerals and vitamins and are the best source of complex carbohydrates. Beans do not only make you feel full without consuming a lot of calories but also release energy slowly throughout the day.
Canned beans are super easy to use. These are inexpensive and very convenient to use in gravies, salads, curries, soups, burritos, stews or casseroles. You can also use beans in making smoothies or in energy bars. It is better to buy canned beans which are soaked in low sodium water and wash them off thoroughly with cold water before using them.
Dried Tomato Pastes And Purees
Canned tomatoes are richer in antioxidants as compared to fresh ones. This is because most of canned tomatoes are dried first before they are converted into a paste. These dried tomatoes are rich in vitamins C and K and rich in the antioxidant called lycopene.
This antioxidant is extremely vital in reducing the risks associated with cardiovascular diseases, muscle degeneration and few types of cancers. Tomato pastes and purees available in canned form also make for a very handy and convenient ingredient as they can be easily used in many different types of pastas and curries without much effort.
This is another great vegetable to use in canned form, however one needs to be cautious while choosing canned pumpkins. Go for the options which contain 100% pumpkin ingredient without any added sugar, preservatives, flavoring or additives.
Also, there are canned pumpkin mixes available for pies which contain a high amount of added sugar in them. This might not be the healthiest of canned foods, however when in need rest assure these 100% pure pumpkin cans end up saving plenty of time in making soups, pies or pumpkin pancakes. Canned pumpkin is also as healthy as the fresh one, so from a nutritional perspective you are all set.
Canned Mixed Veggies
Canned veggies are perfect source of providing quick veggie ingredients for Asian or Mexican inspired cuisines. Stir fried vegetables are best prepared with canned veggies because they have already been soaked in sodium water which gives these vegetables that perfect crunch after fry. Bamboo shoots and corn can also be easily incorporated within your favorite pasta recipe or soups.
All these veggies are low in calories and by washing them thoroughly before cooking, you can reduce the sodium content of brine as well, making them as healthy as any other vegetable available in the market.
Coconut Cream And Milk
Coconut milk add wonders to Thai cuisines. You barely find any Thai food in which coconut milk is not added. Canned coconut milk is a convenient way to add this delicious ingredient in your everyday meals, however, it should only be used in small amounts because the calorie content in coconut milk is mainly derived from saturated fats.
Canned Tuna And Sardines
If you are diabetic person, then canned tuna and sardines are the most ideal foods for you. These small sized fish helps in the management of blood sugar level and these are rich in vitamin D, Omega 3 fatty acids and vitamin B-12 as well. Rarely do you find any food source that contains Vitamin B-12 and Vitamin D in a natural, edible form.
Both of these vitamins are beneficial for brain health and help in the reduction of risks associated with Alzheimer’s disease and cardiovascular diseases. The protein, calcium, phosphorus, and selenium content in sardines is also very high. Your 50% of daily protein requirement is met by consuming a sardines can that weighs only 92 grams. Canned tuna and sardines can be directly consumed either as a delicious snack or paired with other meals to accentuate that fish flavor.
Sliced Pineapples Dipped In Juice
The wide variety of pineapple cans available in the market contain pineapple slices dipped in heavy sugar syrup. Just be sure that the next time you pick up pineapple slices dipped in pineapple juice instead of sugar syrup. The sugar syrup will only add extra calories in your diet without any healthy nutritional addition.
Pineapples are also a very rich source of vitamin C. About 100 grams of pineapple slices fulfill about 80% of your daily requirement of vitamin C. Pineapples are best served in salads, sides of steaks, smoothies, and also as part of tropical drinks.
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