What Is The Healthiest Canned Vegetable

Some people think all processed food, including canned fruit and vegetables are unhealthy. That’s just not true. While some canned vegetables lose nutrients in the process of canning, while others have added sugar or salt, there are vegetables that make a healthy addition to your diet that also can save your budget. What is the healthiest canned vegetable? That varies by who you talk to, but there are some top ones that are on everyone’s list.

Is vitamin C what you want.

No matter what vegetable, remember, always opt for the one that only has the vegetable on the ingredient list. Make sure it doesn’t contain added salt or sugar. It’s high in vitamin C. With that being said, one of the nutrients often lost in the process of canning is vitamin C, so finding ones that are high in that nutrient is a bonus. Canned spinach actually contains more vitamin C than fresh spinach and pumpkin is another source of vitamin C, as well as vitamin A, fiber, vitamin K and potassium.

Beans, whether refried or regular, provide protein and fiber.

Pinto beans, black beans, red beans and garbanzo beans are a main source of protein for both vegans and those on a budget. Beans are the perfect option for a meatless Monday, can substitute for meat in a taco and even though you can rehydrate beans and cook them, canned beans are still inexpensive, easy and nutritious. Combine the beans with canned chilies to create a filling dish that also aids in weight loss.

Canned tomatoes and tomato products are incredibly healthy.

Again, you have to check the label for added sodium or salt, to find the healthiest option. Once you do, you’ll be amazed at how versatile and nutritious canned tomatoes are. When you cook tomatoes, the amount of lycopene available increases. Lycopene is an antioxidant that’s a cancer fighter. It also is heart healthy and can even provide benefits for protection from the sun. Canned tomatoes are also high in beta-carotene, which converts to vitamin A. It offers vitamin C, Vitamin E, potassium, and fiber, too.

  • Canned lentils are also a super healthy dish that can substitute for rice or pasta. It’s high in protein, aids digestion, lowers the risk of heart disease, while also lowering cholesterol.
  • While not as popular as many canned food, canned artichokes can be a blessing when you want to lower your cholesterol and level out your blood sugar levels. It’s high in fiber, too.
  • Canned Lima beans are also nutritious. They contain fiber and protein, like their other bean counterparts. They also contain high amounts of iron.
  • If you have a can of beans, such as green beans, with added salt. One way to reduce the sodium is pour off the water in the can and rinse the green beans. Warm in clean water.

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