Have you ever wondered if canned food is good for you?
Canned food generally gets a bad reputation when it comes to health benefits, and this is sometimes for good reason. There are many types of soups and canned meals that are full of preservatives and have a high amount of salt in them, which makes them absolutely horrible when it comes to relying on them for your main meals.
However, this does not mean that you should turn your back entirely on canned foods. They can be a lifesaver when it comes to when you do not know what you can make for dinner and when you need to quickly make something. Not to mention that some canned foods have a longer shelf life and do not lose their nutritional value when they are canned, so you can easily rely on them in times of need.
Another perk of them is that they are generally cheap to buy in bulk, especially if you go to a wholesale shop, so you will not have to break the bank to have a few cans around at all times in case you need them.
To discover which are the best-canned foods that are going to help you wrap up a meal in no time with the help of other pantry staples such as pasta, rice, and other shelf-stable grains and some veggies, make sure you keep on reading!
And remember, just because it is canned does not mean it is bad for you. If anything, choosing to make a quick meal with some of these ingredients is always going to be healthier than going to a fast food joint!
What are some of the canned food pantry staples you always keep around? Share your thoughts in the comments!
Canned beans
If there is one type of versatile canned food out there, then it’s got to be beans. They are pretty hard to beat, both due to the variety they come in (from kidney beans to navy and cannellini ones) and the health benefits they can give you, in addition to the myriad of ways in which you can use them in different dishes.
Beans are extremely nutritious; they are packed with protein, and they are extremely versatile. You can do anything with them, from using them in salads to adding them to other dishes like quesadillas, pasta, bowls, bean salads, or even in soups and chilies. They are an easy source of protein, and they can easily turn a lackluster meal into a filling one.
What’s more, despite the fact that the nutritional value you will be getting from them is going to vary depending on what type of beans we are talking about, all of them will have the same amount of fiber, iron, plant-based protein, and a lot of the essential minerals and vitamins your body needs to stay healthy.
And while we are talking about canned foods especially, there is no need to turn your head to dried beans either, as they keep the same perks as the canned variety. However, they come with the sad drawback that you will generally have to soak them overnight and then boil them, sometimes more times depending on the dish you want to make. The canned beans are just as affordable, and they are more convenient, as you just have to pop the can open and the beans are ready to use.
The most commonly bought beans are the black ones, but you should broaden your horizons. There are a variety of canned beans out there, and all you need to do is try different kinds until you settle on the ones you like. Then all you have to do is make sure you always have a stock of them in your pantry for whenever you need to make a meal with them.
Just be sure you choose a brand that is low in sodium and additives, as there are a lot of them that come with unnecessary ingredients and sauces.
Canned diced tomatoes
While beans are the most versatile veggies and canned foods you can have in your pantry, we should not forget about canned tomatoes. Whether we are talking about plain old diced tomatoes or whole canned tomatoes, these types of canned foods can easily be turned into a hearty breakfast with some eggs or into comforting soups and sauces, just to name a few of the dishes you can make with them.
Besides the amazing taste that all these dishes are going to have, you are also going to add nutrients and antioxidants to your diet as these canned fruits (yes, tomatoes are fruits) have lycopene (which is an antioxidant that supports heart health) along with iron, vitamin C, potassium, and fiber!
This type of canned food can be found in a lot of different states, and while we are partial to the diced ones as they are the easiest ones to use for a variety of dishes, you can never go wrong with stocking other types as well, such as the whole, crushed, fire-roasted ones or even the plain old tomato sauce! Despite all of these, make sure you are careful not to pick those that are full of added sugars, additives, and salt.
Canned corn
Corn does not have the best reputation among veggies, and when it comes to the canned food variety, a lot of people are hesitant to get it. However, you should not judge a book by its cover. Corn is a starchy vegetable, and a lot of people will say that it has a high content of carbs, but that is only if you compare it with the likes of leafy greens; otherwise, corn is actually not a carb-forward vegetable.
If anything, corn is packed with great nutrients like fiber and eye health-supportive ones. Not to mention, canned corn is extremely versatile, and it can add to your meals not only a better taste but also an extra veggie that will increase the nutrient intake of the day.
All you need to do is drain the liquid, and you have corn kernels ready to be added to your salads, dishes, soups, fritters, and even casseroles! Corn is a great addition to a lot of dishes, and as long as you add it to meditation and do not use it constantly, you do not have to even think about the fact that it is on the sweet side!
Canned fish
We kept on talking about veggies and fruits, but what about meat? After all, sometimes you need some meat-based protein, and while there are some canned types of chicken and pork canned meats (spam being one of them), the most versatile one is canned fish.
You can easily get fresh meat at an affordable price over the counter or in the frozen section, but when it comes to fish, sometimes you cannot get them for a good price as it is known that healthier fish are the most expensive.
When it comes to canned foods, meats are the most controversial of the whole bunch, yet you should not be as weary when it comes to fish. Most canned fish is high in vitamins and protein, and if you go for fattier fish like tuna, you are also getting a healthy dose of omega-3. And while a lot of people think that canned fish is only good in sandwiches and salads, keep in mind that you can easily use it in casseroles, soups, and even chilies if you are willing to try them out.
There are a myriad of fish (canned fish!) recipes out there; you just need to search for them and have an open mind when it comes to trying out new dishes. So make sure you keep a nice stack of canned fish in your canned foods area, and that they are also varied: you can get anything from tuna to sardines and cod, mackerel, and even salmon filled in a can nowadays, so there must be something there you will like!
And if we haven’t sold you on its versatility and affordability yet, keep in mind that canned fish (and other canned meats) have the longest shelf life when compared with the fresh and frozen varieties, as some of them are good for two years! And if you go for the vacuum-packed options, keep in mind that they may require refrigeration and that they need to be eaten within six months since you have bought them.
Canned foods are some of the easiest, healthy, and most affordable ways in which you can get a meal done on a time crunch. However, there are other types of foods that you can get that are going to be healthy and affordable. A place where you can find such foods is Costco, and you can check them out in this article here: The 5 Cheapest and Healthiest Foods You Can Buy at Costco.
