This article was originally published in Clean_Eating
If the pandemic taught us something, it was important to stock reliable shelves in the pantry to help us eat at the table without having to go to the grocery store. But historically, canned foods have gotten bad wraps as a second-class option that lacks nutrition and flavor-most people bring a cart of stuffed foods to the checkout counter. It’s a little embarrassing to roll up in a can. This is a shame, as the truth is that many canned foods are still nutritious.
In fact, the canning process has less nutritional impact than you might think. Survey In the journal Nutrients We found that people who ate a lot of canned foods consumed more of 17 essential nutrients than those who seldom ate canned foods. Also, in terms of flavor, items such as corn cans, peaches and tomatoes are harvested at the highest ripeness and then packed immediately, so they can actually taste fresher than the out-of-season fresh options. I can do it.
Not all canned foods are processed foods. It’s time to accept canned foods and stop avoiding them. With a seemingly endless shelf life, canning can promote kitchen creativity and flexibility (and, of course, survival during zombie invasion).
Prepare your can opener as these are canned foods that you always want to keep in your pantry.
1. Canned black beans
These may be the healthiest “fast foods” around.Consider a vast range of essential vitamins and minerals such as iron, folic acid, magnesium and phosphorus Black bean Similar to multivitamins in cans.No wonder people who eat more legumes generally have Higher overall dietary quality..Canned black beans are about 15 grams of protein With 1 cup serving.When Data analysis From more than 30 studies published in BMJ The association between increased overall protein intake and plant protein has led to a reduced risk of death, especially from all causes.
Replacing canned beans with some grains in your daily diet is also a wise way to improve your heart health. A Randomized crossover study In American Journal of Clinical Nutrition It was found that taking 1 cup of canned beans (including black beans) daily for a month significantly reduced total cholesterol and LDL (“bad”) cholesterol compared to taking 1 cup of white rice instead. I did. Extra intake of non-fermentable water-soluble fiber, Proven cholesterol crusherEating more canned beans may be the main reason to help keep your lipid profile in a safe range. This water-soluble dietary fiber can also improve glycemic control and defecation. Each cup of canned black beans supplies 16 grams of total fiber. This is about half of your daily needs.
But that’s not the only advantage of this canned food.Also dark-coated legumes such as black beans Higher antioxidant capacity.. This removes annoying free radicals that can damage cells and accelerate aging.
Are you worried about the disgusting gaseous sequelae of eating beans? Drain the canned black beans in a colander, and when it rises well, most of the gas-producing compounds are sent to the drain.that too Reduce sodium content. However, if you want to make the preparation very simple, you can now buy the unsalted version.
Knowing the nutritional virtues of canned beans makes it awkward to know Less than 5 percent The percentage of Americans consumes legumes daily. So take out the can opener and use canned black beans more often in salads, soups, grain bowls, dips and tacos. Need some ideas? Try these recipes:
2. Canned oysters
Oyster It’s a delicacy that you can enjoy without the hassle of shacking them (and the risk of landing in an emergency room) only if you visit the canned seafood corridors of your local supermarket.
Often overlooked by other canned swimmers, oysters offer a variety of nutritional benefits.For each can More than daily needs Vitamin B12, copper, zinc that boosts immunity.You also get a decent amount of the mineral selenium Leads to lower risk I am suffering from depressive symptoms.
And you must not have known that canned oysters are a richer source of iron than beef.Considering that is an important perk Survey of Nutrition Journal We have discovered that iron deficiency rates in Americans have risen over the past few decades. Researchers have found that this is primarily food as a result of agricultural practices that focus on yields, lower intake of iron in the diet, higher use of chemicals, as more people move from beef to chicken. We believe this is due to the decrease in the amount of iron being supplied. Therefore, it is important to know a good source of iron (such as convenient canned oysters).
Why is iron so important? This nutrient helps make hemoglobin, a component of red blood cells that carry oxygen from the lungs to the rest of the body, including the heart and working muscles. Shortening can lead to fatigue and weakness. Concerns about heart health..
Here’s a professional tip: Some of the nutrients in oysters, including vitamins C and B, are water-soluble, so they can seep into canned water. Don’t let them go to waste! Consume some or all of the water that the persimmon canned. It also consumes excess sodium, so try to reduce your salt intake elsewhere in your diet.
You can scoop oysters directly from the can or toss them in salads and sandwiches. You can also stealth add it to soups, pasta dishes, and stir-fried vegetables pots.
3. Canned pumpkin
Autumn isn’t the only time we’ve put canned pumpkins in our pantry. Think of it as a reliable source of beta-carotene payloads all year round. Our body can convert beta-carotene to vitamin A. Maintaining eye, immunity and bone health..When Survey In European Journal of Nutrition People with high levels of carotenoids, including beta-carotene, have been tested for younger biological age, as indicated by longer telomeres (DNA sequences at the end of chromosomes that shorten as cells replicate and age). I found.
However, canned pumpkins are not a one-hit wonder.It’s also a good source of information Vitamin K.. Survey In Journal of the American Heart Association People who eat more vitamin K-rich foods, especially vitamin K1 in vegetables, have more cardiovascular disease associated with atherosclerosis, especially peripheral arteries, than those who eat less vitamin K-rich foods. We have found that the risk of the disease is low.
Note: Avoid canned pumpkin pies with added sugar. Plain all-pumpkin is all you need for canned varieties.
You can sneak canned pumpkin puree into peppers, dips (pumpkin hummus is great!), Curries, pancakes, waffles and even oatmeal. Try it with a creamy sauce of pasta or ham.this
It is also an excellent replacement for a significant portion of oil and butter in baking, such as muffins and quick bread. Freeze canned pumpkins in ice trays or silicone mini-muffin molds and place in smoothies to add nutrients and a pleasant sweetness.
For other ideas, try one of the following recipes.
4. Canned Adobo Sauce Chipotle Pepper
It’s time to heat up your cooking-and the best way to do that is with a can of Adobo Sauce’s Chipotle Pepper.
If you are not familiar with these, here is an introductory book. Adobo’s Chipotle is a smoked and dried jalapeno that is rehydrated and canned with a sweet, spicy puree of tomatoes, vinegar and garlic. What is the final result? Canned food with very few calories and stuffed with evil smoky heat.
Regular eating of canned chipotle peppers and other chili peppers may be associated with a reduced risk of all causes, cardiovascular and cancer-related mortality. analysis Of the four observational studies published in American Journal of Preventive Cardiology.. The benefits of chili peppers are due to the compound capsaicin, which has potential cardioprotective and antitumor-forming effects.It may also have Beneficial impact About the microbial flora that can lead to better health.
There are some Additional research It suggests spike your food with a chili punch can Reduce appetite And the desire to continue eating. This, in theory, may help reduce overall caloric intake.Capsaicin too Rotate your metabolismHowever, it is still in the air whether this effect is sufficient to bring about significant weight loss.
How can I use canned Chipotle Pepper with Adobo Sauce? This is a can that can do anything. These peppers enliven soups, pepper pots, sauces, glazes, marinades, beans, and some. Here we are talking about top-level pantry. You can also blend peppers and sauces into a very painful puree. Or mix some of this Chipotle puree with yogurt to greet your new favorite tacos, burgers, or grilled fish toppings. It can also be blended with guacamole.
Once the pepper and sauce have been blended, the puree can be placed in an ice tray to freeze and the flammable cubes can be placed in the freezer zip top bag for use when needed. And you should know that open cans are stored in the refrigerator for months.
5. Canned crushed tomatoes
It is a complete misunderstanding that vegetables must be fresh and crispy in order to be healthy. Take canned crushed tomatoes as an example!
Canned tomatoes, including crushed varieties with a strong tomato flavor, are contaminated with the plant compound lycopene.This is a member of the carotenoid family that may help in the fight against Early cognitive decline As we get older. Report In National Cancer Center Journal It also suggests that increasing lycopene intake can reduce the risk of developing breast cancer. Lycopene, which acts as a powerful antioxidant, helps defeat free radicals in the body. This can damage the DNA, cause cancer, and worsen brain function.
And with regard to lycopene contained in tomatoes, the processing for producing canned tomatoes is noteworthy. Can increase its bioavailability.. In other words, it makes the compound more accessible, so we can get better health rewards.
Vitamin C Another nutritional benefit of canned tomatoes.It’s a nutrient Link to Improvement of blood pressure level.In addition, Vitamin C strengthens us Absorption of iron From plant-based foods such as beans-and you need to make sure your immune system is working properly. And who hasn’t been thinking about immunity lately?
Perhaps most importantly, canned crushed tomatoes are full of delicious flavors all year round. This is in contrast to the often second-rate, out-of-season fresh options. Some canning options include sugar and large amounts of salt, but it’s relatively easy to limit this problem. Look at the label and find a can that does not have sugar listed in the ingredient list and has a low sodium level displayed on the nutrition panel.
Using canned crushed tomatoes for pasta sauce is already easy, but there are many other uses you might not have thought of. Convenient to keep at hand and easily add to brito, meat or lentil stews, Indian curries, shakshouka and, of course, classic tomato soup. And don’t forget that you can blend crushed tomatoes with canned chipotle peppers to create a sauce that provides a full-fledged kick. Try poaching fish fillets with this jazz-up red sauce.
Once you’ve added all these essential canned foods to your pantry, continue reading the following ideas.
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