Here are some ways to make canned fruits and vegetables a healthy, delicious part of your diet: Reduce sugar and salt content by rinsing canned fruits and vegetables in a strainer. For canned fruits, choose options that are packed in light syrup or 100% juice.
If the lower sugar products are too expensive, just drain the fruit well. As you suggest, briefly washing the excess syrup off would be a quick way to achieve this. The fruit will have absorbed some of the sugar from the syrup but draining the syrup will make a big difference.
The best choices of fruit are any that are fresh, frozen or canned without added sugars. If choosing canned fruit, look for words like "packed in its own juices," "unsweetened" or "no added sugar."
Adding canned and dried fruits are a great way to add more fruit to your diet. Fruits contain essential vitamins and minerals that your body needs. Healthy canned fruit options include tomatoes, pumpkins, and tangerines. Some healthy dried fruits include apricots, prunes, and raisins.
Most varieties of fruits that are canned have a naturally high amount of sugar. For example, peaches, pears, and papaya each contain over 40 grams of sugar per 100 grams.
According to the USDA's Dietary Guidelines, adults should eat at least 2 servings of fruit each day. And canned fruit can absolutely be just as healthy (if not more) than its fresh counterpart.
Food when canned has a lower nutritional value than fresh food does. Canned fruits and vegetables have 65% fewer vitamins and minerals than freshly picked ripe fruits and vegetables do. It also requires a significant investment of time and equipment.
People often think canned fruit and vegetables are not healthy options because they are processed. However, the canning process retains the nutrients and so they are just as nutritious as fresh fruits and vegetables.
Reduce sugar and salt content by rinsing canned fruits and vegetables in a strainer. For canned fruits, choose options that are packed in light syrup or 100% juice. For canned vegetables, choose low-sodium or no-salt-added options.
Using frozen and tinned fruit and veg can be a good way to get around this problem, to help bump up your daily intake of these nutritious foods and boost your five a day, too. Tinned and frozen fruit and veg can be just as healthy as fresh and roughly the same quantity (80g) counts as a portion towards your five a day.
02/6Peach
Rich in vitamin C, vitamin A and potassium, the fruit spikes the blood sugar all at once. The bioactive compound present in peaches can also fight obesity and health-related issues caused by diabetes. Regular intake of peaches can also help to decrease inflammation, boost immune health and improve digestion.
Draining and rinsing of canned vegetables can reduce the sodium content from 9 23%. Analytical values for the three vegetables tested were lower than that declared on the label. Of all the nutrients tested, vitamin C decreased from 5-28% with draining and rinsing.
For best results, rinse canned pineapple under cold running water before using it.
Drink it straight.
The nutritional information on a label of canned fruit takes the juice into account, so drinking the juice after you polish off the fruit will ensure that you get the full benefit of the canned fruit.
In general, canned fruit with added juice or syrup will have a higher sugar content than the fresh fruit.
For most produce, the canned variety is nutritionally comparable with fresh – there's certainly little difference in the macronutrients, which include protein, carbohydrates and fats. In terms of vitamins and minerals, there may be slight variances.
Canned Foods
According to Dr. Surampudi, canning requires a lot more processing, and is likely to have less nutritional value than frozen foods.
Zied suggests using pears, apricots, peaches, berries and apples because they're particularly high in fiber. Check the ingredients list on the label before buying canned fruit. Steer clear of cans with high- fructose corn syrup, corn syrup solids, sorghum or inverted sugar listed among the first ingredients.
Look for “low sodium” or “no salt added” on the label when buying canned vegetables. For canned fruit, choose the ones canned in 100% juice or water instead of syrup. As always, check the expiration date and look out for sharp dents or dents on the seam of the can.
Advice when it comes to buying canned fruits and vegetables:
Only its own juice- Fruits need to be in its own juice or water, never buy fruits in syrup. Watch out for the salt- Buy vegetables with reduced sodium or no salt added advertised on their labels.
People can eat apricots either raw or dried. Freezing or canning the fruit does not reduce its nutritional value. However, to keep the fruit a healthful addition to the diet, people should look for canned fruit in water, not syrup. The benefits of apricots make them a good addition to a healthful, balanced diet.