A Healthy and Economical Option

Canned Foods!

Article by Luis Alcala / FreePick Pictures

Contrary to popular belief, many canned foods are nutritious and can be part of a balanced diet. Scientific studies support their inclusion in monthly shopping, offering nutritional benefits and savings.

Canned Fish: Canned tuna, sardines, and salmon are excellent sources of protein and omega-3 fatty acids. A study published in the Journal of the Academy of Nutrition and Dietetics found that regular consumption of canned fish is associated with a higher intake of essential nutrients.

Legumes: Canned beans, chickpeas, and lentils are rich in fiber and plant-based proteins. According to the American Heart Association, legumes can help reduce cholesterol and the risk of heart disease.

Vegetables: Canned tomatoes contain more bioavailable lycopene than fresh ones, an antioxidant associated with reducing the risk of cancer and heart disease. Other vegetables like corn, peas, and carrots retain much of their nutrients.

Fruits: Canned fruits in their own juice are a good option. A study from Oregon State University showed that canned pears contain four times more antioxidants than fresh ones.

Economic Aspects

Canned foods are often more economical than fresh ones, especially out of season. Additionally, their long shelf life reduces food waste.

Considerations: Opt for low-sodium products without added sugars. Rinsing canned legumes and vegetables can reduce sodium content by up to 40%.

In conclusion, canned foods can be part of a healthy and economical diet when chosen properly. Their convenience, nutritional value, and cost-effectiveness make them a practical option for many consumers.

Details on mentioned scientific studies

The study published in the Journal of the Academy of Nutrition and Dietetics in 2016 analyzed data from over 17,000 U.S. adults. It found that canned fish consumers had significantly higher intakes of protein, vitamin A, vitamin B12, selenium, and omega-3, compared to non-consumers.

The American Heart Association has published multiple studies on legumes. A 2019 meta-analysis in Advances in Nutrition showed that regular legume consumption is associated with a 7% reduction in cardiovascular disease risk.The Oregon State University study on canned pears, published in the Journal of the Science of Food and Agriculture in 2013, used liquid chromatography techniques to measure antioxidant levels.

Canned foods offer several economic advantages

Lower cost per serving: A 2012 study in the Journal of Nutrition and Food Sciences found that, on average, canned vegetables cost 20% less than fresh ones per edible portion.

Waste reduction

The USDA estimates that 30-40% of fresh foods are wasted, while canned foods have a waste rate of less than 2%.

Time savings

Canned foods require less preparation, which can result in energy and cooking time savings.

Year-round availability: They allow access to nutritious foods all year without the high costs of out-of-season fresh products.

Nutrient preservation in canned foods

Contrary to popular belief, the canning process can preserve and even increase certain nutrients:A 2015 study in the Journal of the Science of Food and Agriculture found that canned beans retained 85% of their original folate content, compared to only 45% in home-cooked beans.

The University of California Davis conducted a study in 2007 that showed the canning process increases the bioavailability of lycopene in tomatoes by up to 40%. Vitamin C, although heat-sensitive, is well preserved in many canned foods due to the absence of oxygen in the canning process.

Minerals such as calcium, magnesium, and zinc are not significantly affected by the canning process.It's important to note that while some nutrients may slightly decrease during the canning process, others become more bioavailable, and overall, canned foods retain a large part of their original nutritional value.

In conclusion, canned foods offer a unique combination of nutritional, economic, and practical benefits. Scientific evidence supports their nutritional value, debunking the myth that they are less healthy than fresh alternatives. Their long shelf life, versatility, and cost-effectiveness make them a smart choice for many households.

By carefully choosing low-sodium products without unnecessary additives, canned foods can be a valuable part of a balanced diet and a well-managed budget. In a world where time and resources are increasingly precious, canned foods present themselves as a modern solution to age-old concerns about nutrition and household economics.