My pantry is always stocked with the best 8 foods in cans to enhance the nutritional value of my meals and simplify the cooking process.
To make salads, wraps, and soups quickly, I frequently stock up on canned garbanzo beans, chicken, diced tomatoes, and black beans. Foods in cans are, in fact, affordable and practical substitutes for fresh and frozen foods.
They enable year-round consumption of foods that are in season. Although some canned goods are notorious for having high sodium content, there are plenty of low-sodium and unsalted options available.
Overall, you can improve your health without spending a lot of money on groceries or shopping at upscale health food stores. Affordable and easy to prepare, canned foods can simplify eating well.
List of the best 8 foods in cans
1- BEANS
Garbanzo beans, pinto beans, black beans, red kidney beans, and lima beans are among the beans that can be canned. Not only are they a mainstay of vegan and vegetarian diets, but they also save a ton of time, since dry beans must be soaked for several hours before cooking.
NUTRIMENT
Beans in cans are typically low in fat but high in fiber and protein.
A diet rich in fiber is essential for reducing weight and cholesterol. Fiber’s ability to prolong feelings of fullness may allow you to eat less food overall (1Trusted Source, 2Trusted Source).
It is advised by the American Heart Association (AHA) to choose unsalted canned goods. This is due to the fact that consuming a lot of salt is associated with elevated blood pressure, which might heighten the risk of heart disease, stroke, and renal disease (3Trusted Source, 4Trusted Source).
Verify that “unsalted” or “no salt added” is printed on the label. It’s advisable to drain and rinse the beans before using them if salt or sodium is included among the ingredients.
USAGE
Soups, stews, chiles, salads, fresh salsas, casseroles, meat dishes, and baked desserts all benefit from the addition of canned beans.
2- MEAT AND FISH
Fish and meat in cans are great, low-cost sources of protein.
To purchase meats with less calories and fat, make sure they are canned in water or brine rather than oil or sauces. Tuna canned in oil, for instance, has 200 calories and 8 grams of fat per 3.5 ounces (100 grams), whereas the same amount of tuna canned in water only has 90 calories and 1 gram of fat (5Trusted Source, 6Trusted Source).
Excellent canned protein choices include chicken, tuna, salmon, and sardines.
NUTRIMENT
Although canned chicken has very little fat, it is abundant in calcium, vitamin D, and protein. Omega-3 fatty acids and protein found in canned fish, such as salmon, tuna, and sardines, may lower the risk of heart disease.
USAGE
Preparing stovetop burgers, dips, pasta dishes, salads, soups, and quesadillas is simplified by the use of canned meats and fish.
3- COCONUT MILK
This nondairy milk alternative is a fantastic, somewhat sweet option for a variety of dishes.
NUTRIMENT
Despite being high in fat, the majority of the fat in coconut milk is composed of a particular kind called medium-chain triglycerides (MCTs).
MCTs may offer additional heart health benefits than butter, such as raising HDL (good) cholesterol, while more research is required in this area.
USAGE
Coconut milk’s richness enhances a variety of dishes, including smoothies, soups, dips, sauces, coffee, marinades, and desserts.
4- DICED GREEN CHILES
Diced green chilies from cans are a tasty garnish that have a lot of flavor.
NUTRIMENT
One kind of pepper that is high in phenolic compounds like capsaicin is the green chili.
The burning sensation you get from eating hot peppers is caused by capsaicin. Additionally, it fights unstable molecules known as free radicals to help regulate heart disease in its capacity as an antioxidant (14Trusted Source, 15Trusted Source, 16Trusted Source).
Additionally, 3.5 ounces (100 grams) of diced green chilies supply 10% of the Daily Value (DV) of vitamin A, which is necessary for maintaining the health of your eyes.
USAGE
Add green chiles to sandwiches, stir-fries, burgers, and scrambled eggs.
5- BABY CORN
Because starchy vegetables—like corn, potatoes, and winter squash—have more carbohydrates than non-starchy vegetables—like broccoli, mushrooms, and peppers—corn has a reputation for being unhealthy at times.
But baby corn is seen as a vegetable that isn’t starchy (18). Cutting back on foods high in carbohydrates is crucial if you have diabetes in order to control your blood sugar levels.
NUTRIMENT
Baby corn has extremely little calories and carbohydrates and is fat-free. For example, 3.5 ounces (100 grams) of baby corn contains only 3 grams of carbohydrates.
USAGE
Baby corn works well as a topping for salads, stir-fries, soups, and snacks.
6- MANDARIN ORANGES
Mandarin oranges that are canned eliminate the need to handle peels. This tangy, naturally sweet fruit is loaded with nutrients.
Still, it’s preferable to purchase mandarin oranges canned in juice as opposed to syrup if you want to reduce your consumption of added sugar.
NUTRIMENT
Mandarin oranges provide 6% of the Daily Value (DV) for folate, 12% of the DV for vitamin A, and 94% of the DV for vitamin C in just one cup (249 grams) (21Trusted Source).
Pregnancy requires folate because folate shortage can lead to problems with fetal development. In order to avoid this, a lot of foods are fortified with folate these days (22Trusted Source).
Consuming vitamin A-rich foods, such as mandarin oranges, may help avoid diseases like night blindness (23Trusted Source).
Mandarin oranges in cans may also aid in preventing vitamin C deficiencies, which are connected to compromised immune system performance.
USAGE
Savor canned mandarin oranges straight from the can, in baked products, or as a garnish for salads, yogurt, and cottage cheese.
7- OLIVES
Olives are more than just a garnish for your martini glass thanks to their unique flavors and nutritional value.
NUTRIMENT
Canned olives provide 7% of the daily value (DV) for calcium, 35% of the DV for iron, and 11% of the DV for vitamin E in just 3.5 ounces (100 grams) (25Trusted Source).
Your body needs iron for red blood cell circulation of oxygen and vitamin E for antioxidant activity and inflammation prevention (26Trusted Source, 27Trusted Source).
Additionally, canned olives contain a lot of sodium. Although sodium is a necessary nutrient, consuming too much of it can raise blood pressure.
USAGE
Olives are delicious in salads, hummus, tapenade, and on pizzas and sandwiches. They are popular on charcuterie boards.
8- JACK FRUIT
It’s fortunate that this fibrous tropical fruit is canned because it is renowned for being difficult to open. A common vegan and vegetarian option for pulled pork is jackfruit.
NUTRIMENT
Since there are just 16 calories in 2 ounces (56 grams) of jackfruit, it is a low-calorie food that may help with weight loss. It’s also a heart-healthy substitute for meat because it contains no fat or cholesterol.
USAGE
Jackfruit is a nutritious addition to stir-fries and fried rice, and it makes a delicious filling for tacos or enchiladas.