7 Best and Worst Canned Foods

Are you committing to eating a healthy diet? You already know there’s much more to it than just eliminating junk food — but beyond that, it can get hard to know what processed foods are relatively healthy, and which ones hide tons of sugar, salt, and other ingredients you would never have suspected.

Choosing whole foods is the best option, and when you do choose processed foods, it’s important to understand the type of processing that is used. If you can’t buy all fresh foods, frozen food is generally the next best option, followed by canned foods. Some canned foods are an excellent source of protein, healthy carbohydrates, fiber and essential vitamins and minerals. There are, however, a host of unwanted ingredients that go into many seemingly healthy canned foods.

Many canned foods are chock full of sodium, preservatives, flavor enhancers and artificial flavoring. To maximize your healthy eating plan, learn to differentiate between healthy canned foods and options that may seem healthy but will actually do more harm than good.

3 Worst Canned Foods

Chicken Noodle Soup

Chicken noodle soup was a staple in most homes just a few decades ago. Who doesn’t remember being served a nice hot bowl of chicken noodle soup when battling a cold or flu, or as an after school snack before dinner? Sure, the chicken noodle soup that you consumed as a child was good for the body and soul, but the kind that you will find in cans today has come a long way from the healthy, nourishing soup from years ago. And that’s not a good thing. Although it might seem as though it is a nutritionally superior item compared to other soups on supermarket shelves, unfortunately, most canned chicken noodle soup varieties are laden with sodium and chemical preservatives.

To get the nutritional benefits associated with chicken noodle soup, skip the canned variety and make your own from scratch.

Peas

Peas have a relatively short shelf life. For this reason, peas are generally purchased either frozen or canned.  

Canned peas don’t fare as well. Just one cup of canned peas contains almost 1/3 the recommended daily intake of sodium. What’s more, almost all of the vitamins and healthy nutrients are depleted by the high-heat canning process.

Ravioli

Ravioli...the Italian comfort food that is loved by both children and adults alike. There is an enormous difference between fresh-made ravioli and canned ravioli. The canned varieties are loaded with sodium, sugar and saturated fats. In addition to being chock-full of preservatives and artificial flavorings, canned ravioli is almost completely devoid of any vitamins and minerals, making it a nutritionally bankrupt food.

4 Best Canned Foods

Not all canned foods should be banned from your kitchen. When you are choosing which canned foods to incorporate into your meals, it’s important to know which ones are nutritionally beneficial. Although there are plenty of canned foods that should be avoided, this isn’t the case for all of them. If nothing else, it is always helpful to have a little stockpile on hand in case of emergencies! You don't want to be forced to go grocery shopping when you are ill, for instance.

It’s true that vitamins found in many canned foods diminish over time; however, the same thing is likely to occur with fresh produce that is left lingering in supermarket bins for extended periods of time. Some canned foods fare much better than others in being low in preservatives, steering clear of BPA and other unhealthy chemicals, and maintaining the quality and freshness of the food.

Salmon

You likely already know that fresh salmon is a nutritional powerhouse that is rich in brain-boosting omega-3 fatty acids. The canned variety is just as healthy, and according to some dietitians and nutritionists, even healthier. Why? Because canned salmon comes with the bones intact, resulting in a higher dose of calcium for healthy bones and teeth. In addition, the processing of canned salmon removes excess fat, making it a healthy option.

Beans

When it comes to either fresh or canned beans, for most varieties, there is virtually no nutritional difference between the two. For beans such as pinto and kidney beans, the nutritional value of the canned and fresh options is almost identical. Canned beans are obviously much more convenient than fresh beans, and can quickly and easily be added to stews, soups or casseroles.

Pumpkin

The holidays are a popular season for canned pumpkin products. Whether used to make breakfast treats such as pumpkin spice muffins, hearty meals like pumpkin-stuffed ravioli, or as a holiday dessert such as pumpkin pie or pumpkin cheesecake, canned pumpkin is in the spotlight during the Autumn months. Although fresh pumpkin is in its natural state and contains nothing artificial, it can be time consuming and difficult to work with. Skip the canned pumpkin pie filling that is jam packed with sugar and artificial ingredients, and go for natural canned pumpkin, which is a healthy, convenient alternative. Canned pumpkin flesh is a low calorie, fat-free food that contains plenty of fiber in addition to an enormous amount of vitamin A, vitamin C, beta-carotene and iron. While fresh pumpkin contains a large amount of water, canned pumpkin does not, making it have an even higher concentration of nutrients than fresh pumpkin.

Peaches

While you don’t want to snack on canned fruit cocktail that is loaded in sugary syrup and artificial chemicals and preservatives, some canned fruits actually do make the cut.

These peaches are packed in their own natural juices without any added sugar or syrup, making them healthy canned option. Unlike peaches that are soaked in syrup, the no-sugar added varieties contain significantly less calories without sacrificing flavor and exhibiting natural sweetness. They can be eaten out of the can or added to yogurt, oatmeal or cereal as a healthy meal addition.