What about Canned Foods?

Canned foods often receive mixed reviews regarding nutrition value when compared to fresh or frozen. Some people do not liking the taste and many perceive them as less nutritious. However, canned fruits and vegetables are not always less healthy. In fact, canning preserves most of a food’s nutrients. Here are a few things you should know about consuming canned foods: 

• Proteins, carbs, and fats remain unchanged during the canning process.  
• Most minerals and fat-soluble vitamins, like A, D, E, and K, are also retained. 
• Studies show that foods high in certain nutrients keep those nutrients even after being canned. However, canning usually involves high heat, which can damage water-soluble vitamins, like C and B. These vitamins are sensitive to heat and air, so they can also be lost during regular cooking and storage at home. 
• The canning process can actually increase the levels of some healthy compounds. For instance, tomatoes and corn release more antioxidants when heated, making canned versions even better sources of antioxidants. 

Overall, canned foods remain good sources of important vitamins and minerals. One study found that people who ate six or more canned items per week had higher intakes of 17 essential nutrients compared to those who ate two or fewer canned items per week. 

Here are some tips for choosing healthy canned foods: 

• Read the nutrition label. Look for canned foods with low or no added sugar and sodium.
• Choose Bisphenol-A (BPA)-free cans. Some canned foods may contain BPA and other additives that may pose a slight health risk for pregnant women, infants, and young children.
• Look for canned fruits packed in their own juice. This can help minimize added sugar.