FEAR OF USING CANNED FOODS IS UNNECESSARY AND SNOBBERY AGAINST THEM IS LUDICROUS
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Canned foods, whether home-canned or commercially canned and from the grocery store, often have a terrible reputation for being unhealthy or tasting bland. This is completely ridiculous. No need to fear using canned foods for safety reasons or diminished nutritional value. Canned fruit and vegetables are simply another way to get nutrients the body needs. Plus, they help save money with a longer shelf life compared to fresh,
NUTRITION
Canned fruits and vegetables have the same nutrients as fresh or frozen
Studies conducted by researchers at Michigan State University, University of California at Davis and Oregon State University all concluded that canned foods have similar (or better) nutritional profiles as their fresh or frozen counterparts. For example, canned tomatoes have more lycopene, which is associated with reducing cancer risk and has more B vitamins than fresh tomatoes. Canning also helps make fiber in certain vegetables, like beans, more soluble and therefore more useful to the human body.
The Top 7 Healthiest Canned Seafoods
It is a common myth that canned fish and other seafood aren’t as nutritious as the fresh variety. Depending on what it is preserved in, canned seafood is equally as rich in nutrients as its fresh counterparts. It’s also cheaper and lasts longer. Expand your palate and give one of these canned seafood products a try, your body may thank you later.
Food in cans with small dents is safe to eat, as long as the dent is in the side of the can and not in the seam. Dents along the seams of a can may damage the seal and allow bacteria to enter, so should be discarded. But food in cans with small dents and without sharp points is perfectly safe to eat.
Concerns about Bisphenol A (BPA)
BPA is used to create linings for cans that maintain the integrity of the can, prevent contamination and maintain the safety of the food. More specifically, can linings play an important functional role, safeguarding foods from microbial contamination. And, can coatings prevent perforation defects in the can that would allow bacteria and microorganisms to enter, thereby maintaining the integrity of the can and protecting against food poisoning and foodborne illness.
Some people are very concerned about BPA leaching into food from the protective internal epoxy resin coatings of canned foods since it is a known environmental estrogen and long-term exposure to BPA may be connected with a risk of developing various diseases and endocrine disorders. However, the leading U.S. and international food safety agencies have evaluated the extensive body of science and continue to affirm its safety in food packaging. More specifically, the U.S. Food and Drug Administration; World Health Organization; European Food Safety Authority; Health Canada; and other global agencies responsible for food products confirmed that BPA in the marketplace today poses no risk to consumers. BPA lined cans have been effectively safeguarding the global food supply since they were first introduced in the 1960s, without a single incident of foodborne illness associated with canned foods since inception.
Leading food safety agencies around the world – including in the United States, Canada and Europe – have reaffirmed the safety of BPA in food packaging, but baby bottle manufacturers voluntarily announced the removal of BPA as part of their marketing and advertising efforts, and the U.S. Food and Drug Administration (FDA) supports the industry’s decision. It did not, however, ban the use of BPA in baby bottles and sippy cups – this is a common misperception that was propagated by many major news outlets. Furthermore, according to the FDA’s National Center for Toxicological Research (NCTR), which has been conducting in-depth studies on BPA since 2008, exposure to BPA in human infants is from 84 to 92 percent less than previously estimated.
According to a study published in Environmental Science & Technology in 2010,20 the acidity of foods did not appear to affect detectable BPA levels. So, acidic foods are not more likely to absorb BPA from the lining of the can.
SUSTAINABILITY
Metal cans are endlessly recyclable making canned foods an environmentally friendly choice. In fact, steel food cans are the most recycled package in America today, with a recycling rate that is more than 2.5 times higher than that of most other packaging options. Cans can be recycled again and again, forever, without loss of strength or quality.
Americans throw away approximately 15 to 20 percent of the fresh fruits and vegetables they purchase every year. Canned food portion sizes are just right for both individuals and families, and most recipes are designed around these sizes. Plus, consumers can cut costs two ways: eliminating the waste of unconsumed fresh produce or spoiled protein, and paying less for canned products at the grocery store. Additionally, metal cans are endlessly recyclable. Remember, a byproduct of frugality is often sustainability.
COOKING & TASTE
Canned foods provide a unique solution for healthier eating in today’s fast-paced world. They mean less prep and year-round availability, making healthy, homemade meals a reality, more often.
Canned fruits and vegetables, including beans, are a nutritious alternative to fresh because canning technology keeps food fresh and flavorful. Consumers can rely on cans for consistency and taste because the food that comes out is just as good as the day it went in. Check out the “Lifecycle of a Pea” infographic for a great tool on helping consumers understand this canning process.
Culinary pros know that a wide array of canned foods can offer cuisine-worthy qualities similar to their fresh or frozen counterpart. In some cases, they’ll save time and money while being more versatile and desirable, depending on the preparation method. For instance, popular picks like canned tomato products are preferred to fresh tomatoes in a stew or chili, partly due to their rich and consistent flavors. Unique choices like canned green jackfruit make it simple for chefs and foodies to create on-trend recipes, especially when fresh versions aren’t readily available. Seasonally-specific foods like canned pumpkin are time-saving while making it easy for food professionals to create autumn-inspired dishes any time of year. And vegan favorites like canned coconut milk or coconut cream are beloved when developing dairy-free creations.
Preparing meals with canned foods is not a copout or a sacrifice of taste; it’s a shortcut that can save you time and money. Moreover, It can potentially add more flavor, nutrition, and intrigue to your meals. It is an environmentally sound choice, too.
CONCLUDING REMARKS
Time to put your snobbery attitude towards canned foods to bed and start using them regularly without any fear of safety. Canned foods will help to improve your health, cut back on cooking time, save you loads of money, while making you more eco-friendly, without comprising any taste quality and sensory pleasure.
Canned foods, whether home-canned or commercially canned and from the grocery store, often have a terrible reputation for being unhealthy or tasting bland. This is completely ridiculous. No need to fear using canned foods for safety reasons or diminished nutritional value. Canned fruit and vegetables are simply another way to get nutrients the body needs. Plus, they help save money with a longer shelf life compared to fresh,
NUTRITION
Canned fruits and vegetables have the same nutrients as fresh or frozen
Studies conducted by researchers at Michigan State University, University of California at Davis and Oregon State University all concluded that canned foods have similar (or better) nutritional profiles as their fresh or frozen counterparts. For example, canned tomatoes have more lycopene, which is associated with reducing cancer risk and has more B vitamins than fresh tomatoes. Canning also helps make fiber in certain vegetables, like beans, more soluble and therefore more useful to the human body.
The Top 7 Healthiest Canned Seafoods
It is a common myth that canned fish and other seafood aren’t as nutritious as the fresh variety. Depending on what it is preserved in, canned seafood is equally as rich in nutrients as its fresh counterparts. It’s also cheaper and lasts longer. Expand your palate and give one of these canned seafood products a try, your body may thank you later.
- Mackerel
- Sardines in Olive Oil
- Sardines in Soya Oil
- Sardines in Vegetable Oil
- Sardines in Water
- Light Tuna in Soya Oil
- Light Tuna in Water
Canned foods do not lose their nutritional value during storage
When foods go through the canning process, nutrients are locked in so the amount of vitamins and nutrients in the food is the same on the day it was canned as it is a year from the canning date. Fresh produce loses nutritional value day by day, and even frozen fruits and vegetables experience nutrient loss through oxidation.
Never overlook canned foods
At a time when only 24 percent of adults are meeting their dietary requirements for fruits and only 13 percent are meeting recommendations for vegetables, increasing intake in any form is strongly encouraged. Experts agree that eating more fruits and vegetables – whether canned, frozen, fresh or 100% juice – is an essential part of a healthy diet. Canned options should not be overlooked, given that canned foods are comparable to and in some cases better options nutritionally and economically. Furthermore, they are an excellent option for the 23.5 million Americans who live in food deserts.
The government and public health experts encourage canned food consumption
Canned fruits, vegetables and proteins are recommended in a variety of food and nutrition policies and initiatives including the 2015-2020 Dietary Guidelines for Americans, Let’s Move!, the U.S. Thrifty Food Plan, American Heart Association, Academy of Nutrition and Dietetics, and the National Heart, Lung and Blood Institute’s DASH diet.
Fear of canned foods being high in sodium and added sugar
That’s definitely a myth! Current recommendations from the Dietary Guidelines for Americans advise people to consume less than 10% of total calories per day from added sugar and less than 2,300 milligrams (mg) of sodium per day. You’ll be pleased to know that only 2% of added sugars in the American diet is from veggies and fruits, including canned varieties. And less than 1% of the sodium in the American diet is from veggies of any form.
And you have choices. You can select low sugar and no-added-sugar canned food options, including canned fruits in 100% fruit juice, light syrup, or extra light syrup. You can buy reduced sodium, low sodium, and no-salt-added canned foods, too. Plus, you can drain and rinse the contents of regular canned veggies or beans to reduce sodium. Research suggests the sodium content may be reduced by about 36% by draining and about 41% by both draining and rinsing canned beans.
Canned fruits and vegetables boost nutrients, not sodium and sugar. An analysis, published in Nutrients, shows that adults and children who ate 6+ canned food items over two weeks were more likely to meet or exceed their recommended daily allowance for 17 essential nutrients than those who ate 1-2 canned food items over the same two-week period. An additional study found that children and adults who consume canned fruits and vegetables have overall better diet quality and greater fruit and vegetable intake. Plus, the 2015-2020 Dietary Guidelines for Americans also reported that only 2 percent of added sugar in the diet comes from fruits and vegetables, including canned options. And only 11 percent of sodium comes from vegetables.
According to the 2015-2020 Dietary Guidelines for Americans, a variety of canned foods are a great source of potassium, dietary fiber, calcium and vitamin D – all nutrients of concern.
AFFORDABILITY
Many factors play a role in the cost of fresh vegetables, including seasonality, transport and something called edible weight. For example, all the corn in a can is edible, however the cob of a fresh ear of corn is not consumable, yet you still pay for it. The Michigan State University analysis found that in general canned vegetables can be as low as 50 percent of the costs of frozen alternatives and as low as 20 percent of the cost of fresh with virtually no sacrifices in nutritional quality.
The cost between fresh, frozen and canned fruits and vegetables varies depending on the type of fruit or vegetable, but overall canned fruits and vegetables offer a decided economic advantage. For example, the Michigan State University analysis found that fresh green beans are about 500 percent more expensive than canned. In addition, Americans waste approximately 15 to 20 percent of fresh fruits and vegetables every year.
SAFETY AND STORAGE
The high heat canning process is one of the safest when it comes to preserving food because it prevents the growth of microorganisms that cause foodborne illnesses.
The sell-by or use-by date on the can does not mean after that date the food is not safe to eat. The dates on canned foods can be confusing and may lead to throwing out food that is still safe to eat. It’s important to remember that “best by” or “use by” dates have nothing to do with food safety, but rather food quality and when a product may pass its peak of taste.
When foods go through the canning process, nutrients are locked in so the amount of vitamins and nutrients in the food is the same on the day it was canned as it is a year from the canning date. Fresh produce loses nutritional value day by day, and even frozen fruits and vegetables experience nutrient loss through oxidation.
Never overlook canned foods
At a time when only 24 percent of adults are meeting their dietary requirements for fruits and only 13 percent are meeting recommendations for vegetables, increasing intake in any form is strongly encouraged. Experts agree that eating more fruits and vegetables – whether canned, frozen, fresh or 100% juice – is an essential part of a healthy diet. Canned options should not be overlooked, given that canned foods are comparable to and in some cases better options nutritionally and economically. Furthermore, they are an excellent option for the 23.5 million Americans who live in food deserts.
The government and public health experts encourage canned food consumption
Canned fruits, vegetables and proteins are recommended in a variety of food and nutrition policies and initiatives including the 2015-2020 Dietary Guidelines for Americans, Let’s Move!, the U.S. Thrifty Food Plan, American Heart Association, Academy of Nutrition and Dietetics, and the National Heart, Lung and Blood Institute’s DASH diet.
Fear of canned foods being high in sodium and added sugar
That’s definitely a myth! Current recommendations from the Dietary Guidelines for Americans advise people to consume less than 10% of total calories per day from added sugar and less than 2,300 milligrams (mg) of sodium per day. You’ll be pleased to know that only 2% of added sugars in the American diet is from veggies and fruits, including canned varieties. And less than 1% of the sodium in the American diet is from veggies of any form.
And you have choices. You can select low sugar and no-added-sugar canned food options, including canned fruits in 100% fruit juice, light syrup, or extra light syrup. You can buy reduced sodium, low sodium, and no-salt-added canned foods, too. Plus, you can drain and rinse the contents of regular canned veggies or beans to reduce sodium. Research suggests the sodium content may be reduced by about 36% by draining and about 41% by both draining and rinsing canned beans.
Canned fruits and vegetables boost nutrients, not sodium and sugar. An analysis, published in Nutrients, shows that adults and children who ate 6+ canned food items over two weeks were more likely to meet or exceed their recommended daily allowance for 17 essential nutrients than those who ate 1-2 canned food items over the same two-week period. An additional study found that children and adults who consume canned fruits and vegetables have overall better diet quality and greater fruit and vegetable intake. Plus, the 2015-2020 Dietary Guidelines for Americans also reported that only 2 percent of added sugar in the diet comes from fruits and vegetables, including canned options. And only 11 percent of sodium comes from vegetables.
According to the 2015-2020 Dietary Guidelines for Americans, a variety of canned foods are a great source of potassium, dietary fiber, calcium and vitamin D – all nutrients of concern.
AFFORDABILITY
Many factors play a role in the cost of fresh vegetables, including seasonality, transport and something called edible weight. For example, all the corn in a can is edible, however the cob of a fresh ear of corn is not consumable, yet you still pay for it. The Michigan State University analysis found that in general canned vegetables can be as low as 50 percent of the costs of frozen alternatives and as low as 20 percent of the cost of fresh with virtually no sacrifices in nutritional quality.
The cost between fresh, frozen and canned fruits and vegetables varies depending on the type of fruit or vegetable, but overall canned fruits and vegetables offer a decided economic advantage. For example, the Michigan State University analysis found that fresh green beans are about 500 percent more expensive than canned. In addition, Americans waste approximately 15 to 20 percent of fresh fruits and vegetables every year.
SAFETY AND STORAGE
The high heat canning process is one of the safest when it comes to preserving food because it prevents the growth of microorganisms that cause foodborne illnesses.
The sell-by or use-by date on the can does not mean after that date the food is not safe to eat. The dates on canned foods can be confusing and may lead to throwing out food that is still safe to eat. It’s important to remember that “best by” or “use by” dates have nothing to do with food safety, but rather food quality and when a product may pass its peak of taste.
Canned food purchased at the grocery store is technically safe indefinitely, as long as that can isn’t bulging, rusted, or deeply dented, especially near the seal of the can. The main concern with canned food is quality over time. If the can is bulging, rusted, or deeply dented, it’s best to toss it out as this could be a sign of harmful bacteria growing. The United States Department of Agriculture recommends low acid canned foods such as soups, stews, carrots, pasta, meat, and gravy are kept for the best quality between 2 to 5 years from the date of purchase. High acid canned foods like juices, fruit, pickles, or sauerkraut are kept for one year for best quality. Home-canned foods are best saved for up to a year for the best quality.
Food in cans with small dents is safe to eat, as long as the dent is in the side of the can and not in the seam. Dents along the seams of a can may damage the seal and allow bacteria to enter, so should be discarded. But food in cans with small dents and without sharp points is perfectly safe to eat.
Concerns about Bisphenol A (BPA)
BPA is used to create linings for cans that maintain the integrity of the can, prevent contamination and maintain the safety of the food. More specifically, can linings play an important functional role, safeguarding foods from microbial contamination. And, can coatings prevent perforation defects in the can that would allow bacteria and microorganisms to enter, thereby maintaining the integrity of the can and protecting against food poisoning and foodborne illness.
Some people are very concerned about BPA leaching into food from the protective internal epoxy resin coatings of canned foods since it is a known environmental estrogen and long-term exposure to BPA may be connected with a risk of developing various diseases and endocrine disorders. However, the leading U.S. and international food safety agencies have evaluated the extensive body of science and continue to affirm its safety in food packaging. More specifically, the U.S. Food and Drug Administration; World Health Organization; European Food Safety Authority; Health Canada; and other global agencies responsible for food products confirmed that BPA in the marketplace today poses no risk to consumers. BPA lined cans have been effectively safeguarding the global food supply since they were first introduced in the 1960s, without a single incident of foodborne illness associated with canned foods since inception.
Leading food safety agencies around the world – including in the United States, Canada and Europe – have reaffirmed the safety of BPA in food packaging, but baby bottle manufacturers voluntarily announced the removal of BPA as part of their marketing and advertising efforts, and the U.S. Food and Drug Administration (FDA) supports the industry’s decision. It did not, however, ban the use of BPA in baby bottles and sippy cups – this is a common misperception that was propagated by many major news outlets. Furthermore, according to the FDA’s National Center for Toxicological Research (NCTR), which has been conducting in-depth studies on BPA since 2008, exposure to BPA in human infants is from 84 to 92 percent less than previously estimated.
According to a study published in Environmental Science & Technology in 2010,20 the acidity of foods did not appear to affect detectable BPA levels. So, acidic foods are not more likely to absorb BPA from the lining of the can.
SUSTAINABILITY
Metal cans are endlessly recyclable making canned foods an environmentally friendly choice. In fact, steel food cans are the most recycled package in America today, with a recycling rate that is more than 2.5 times higher than that of most other packaging options. Cans can be recycled again and again, forever, without loss of strength or quality.
Americans throw away approximately 15 to 20 percent of the fresh fruits and vegetables they purchase every year. Canned food portion sizes are just right for both individuals and families, and most recipes are designed around these sizes. Plus, consumers can cut costs two ways: eliminating the waste of unconsumed fresh produce or spoiled protein, and paying less for canned products at the grocery store. Additionally, metal cans are endlessly recyclable. Remember, a byproduct of frugality is often sustainability.
COOKING & TASTE
Canned foods provide a unique solution for healthier eating in today’s fast-paced world. They mean less prep and year-round availability, making healthy, homemade meals a reality, more often.
Canned fruits and vegetables, including beans, are a nutritious alternative to fresh because canning technology keeps food fresh and flavorful. Consumers can rely on cans for consistency and taste because the food that comes out is just as good as the day it went in. Check out the “Lifecycle of a Pea” infographic for a great tool on helping consumers understand this canning process.
Culinary pros know that a wide array of canned foods can offer cuisine-worthy qualities similar to their fresh or frozen counterpart. In some cases, they’ll save time and money while being more versatile and desirable, depending on the preparation method. For instance, popular picks like canned tomato products are preferred to fresh tomatoes in a stew or chili, partly due to their rich and consistent flavors. Unique choices like canned green jackfruit make it simple for chefs and foodies to create on-trend recipes, especially when fresh versions aren’t readily available. Seasonally-specific foods like canned pumpkin are time-saving while making it easy for food professionals to create autumn-inspired dishes any time of year. And vegan favorites like canned coconut milk or coconut cream are beloved when developing dairy-free creations.
Preparing meals with canned foods is not a copout or a sacrifice of taste; it’s a shortcut that can save you time and money. Moreover, It can potentially add more flavor, nutrition, and intrigue to your meals. It is an environmentally sound choice, too.
CONCLUDING REMARKS
Time to put your snobbery attitude towards canned foods to bed and start using them regularly without any fear of safety. Canned foods will help to improve your health, cut back on cooking time, save you loads of money, while making you more eco-friendly, without comprising any taste quality and sensory pleasure.
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