Amid rising costs of living, several nutrition professionals have highlighted canned and frozen foods as cost-effective options that can retain significant nutritional value. Recommendations focus on selecting products with minimal added salt or sugar and utilizing specific items for their health benefits.
Nutritional and Cost Benefits
Canned and frozen fruits and vegetables are generally cheaper than fresh produce and have a longer shelf life. Research indicates that freezing can preserve vitamin content; for example, frozen apricots have been found to contain higher levels of vitamin C than fresh apricots. While the canning process can cause some nutrient loss due to heat, technological advances are reported to be reducing this effect. Sources state that frozen and canned options count toward daily fruit and vegetable intake recommendations.
Recommended Canned Foods
Dietitian Susie Burrell has listed seven specific canned foods that offer nutritional value and are affordable.
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Beetroot: Contains antioxidants and nitrates, which research suggests may support blood flow and lower blood pressure. Diced varieties can be added to smoothies, baking, and desserts.
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Tomatoes: The canning process increases the content of lycopene, a beneficial antioxidant. Experts advise choosing varieties with at least 65% tomatoes to avoid excess water.
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Legumes (e.g., chickpeas): High in fiber and protein, offering a satiating and cost-effective plant-based protein source. They can be used in curries, burgers, salads, and soups. Canned legumes typically contain about 60% beans per can.
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Salmon: Rich in omega-3 fats and reported to contain fewer additives than canned tuna. Consuming the bones adds calcium. Canned salmon typically contains over 90% fish.
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Corn: A high-fiber, low-glycemic index carbohydrate versatile for salads, fritters, and Mexican dishes.
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Soup: Experts recommend choosing chunky vegetable or higher-protein varieties with less than 600mg of sodium per serve. Soup can be used as a base for casseroles and can cost as little as $2 per serve; stirring in protein or grains can enhance nutrition.
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Baked beans: A convenient source of protein and fiber. While some added sugar is present, the product is considered overall beneficial.
Practical Tips for Consumers
Selection: Consumers are advised to choose products with no added salt or sugar. For example, canned fruit should be packed in juice rather than syrup.
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Preparation: Rinsing canned vegetables can lower their sodium content.
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Digestibility: Cooking legumes can improve digestibility for individuals sensitive to fiber.