7 Healthy Canned Foods

When I do our grocery shopping, I try to make sure I get lots of healthy foods and skip over most of the unhealthy ones. I get fresh produce, lean meats, healthy grains, etc., but I avoid most processed foods that come packaged in things like cans and bottles.

This is a useful approach in general, but it means I may skip over a number of really nutritious options that come in cans. Believe it or not, there are numerous canned foods that are full of nutrients! Because canned foods also tend to be relatively inexpensive, I’m trying to include more of these healthy canned foods on our grocery lists.

Nutritious canned foods

• Tomatoes. Canned tomatoes are a staple for many folks because they are used in so many dishes. Thankfully, they are a healthy option! Even canned tomatoes contain lots of vitamin C, fiber, iron, and potassium. Moreover, tomatoes are one of the foods that actually become more nutritious when they go through the canning process. When heated, tomatoes release lycopene (a carotenoid that may help prevent prostate and breast cancer) from their cellular matrices, increasing this antioxidant’s bioavailability (i.e., the body is able to access and use more of it).
• Pumpkin. Pumpkin isn’t just for pumpkin spice season (also known as fall or autumn). It’s wonderful to use all year in baked goods, soups, pasta sauces, smoothies, and oatmeal. Like tomatoes, pumpkin is a source of carotenoids. The canning process increases the bioavailability of these. Pumpkin is also a great source of fiber, calcium, iron, magnesium, and vitamin K.
• Beans. Beans are an affordable, nutritious, and diverse food. However, many people avoid making dry beans because it takes time to soak and cook them. If this describes you, then don’t hesitate to use canned beans. Though beans do lose folate during the canning process, they remain good sources of iron, fiber, calcium, and protein.
• Coconut milk. Coconut milk is wonderful to use in a variety of curries, soups, baked goods, smoothies, veggie dishes, casseroles, etc. It is a flavorful source of medium-chain triglycerides, so it may have a healthier profile than many other foods that are high in saturated fat.
• Wild-caught fish. Many types of fish are rich in omega-3 fatty acids. These are beneficial for heart and brain health. Canned fish provides a convenient and affordable way to use fish in recipes. Use it in sandwiches or salads, add it to casseroles, make fish cakes, etc.
• Corn. As happens with tomatoes and pumpkin, the canning process boosts the antioxidant activity of corn. Adding canned corn to a dish is a super affordable way to increase its antioxidant and fiber content, as well as give it additional color and texture.
• Chili peppers. Chili peppers can add flavor and spice to soups, sauces, casseroles, and various Mexican dishes. They contain capsaicin, which may relieve pain and promote weight loss. They also contain a number of antioxidants and lutein (a substance that may improve eye health).

In addition to my concerns about nutrition, for years I shied away from cans because their linings included BPA. Today, most cans are made with BPA-free liners. Though I hope this means they are safer, I don’t know the composition and safety profile of the new liners. Therefore, when possible, I purchase these “canned goods” in aseptic containers (such as Tetra Pak cartons), pouches, or in glass jars. If you are concerned about BPA, then you may want to do this as well.

Of course, these foods have been processed in some way during the canning process, so it is important to peek at their ingredient labels so we can avoid those with lots of added sugar and/or salt. Likewise, we should try to avoid those with artificial preservatives and ingredients.

For additional information, check out my sources:

• Is Canned Food Healthy?
• 7 Cleanest Canned Foods To Stock In Your Pantry
• Chili Peppers 101: Nutrition Facts and Health Effects

What healthy canned goods am I missing? What nutritious ones do you like to use in your cooking?

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Encouraging Hearts and Home, Over the Moon, Tuesdays with a Twist, and Thursday Favorite Things.