The 7 Best and 7 Worst Foods to Buy Canned

Not all canned foods are made equal - some are delicious, healthy and will save you plenty of time and money, whereas others lack taste, texture, and will only harm your health. In our opinion, those are not worth the price, no matter how cheap they may be. In this article, we’ll explain what things to look out for when choosing canned foods, and we will also go through several common canned food varieties, examining their nutrition and culinary quality. Here is our list of the 7 healthiest and tastiest canned foods you can buy, as well as 7 of those you should definitely avoid.

The Best Canned Foods 

 

1. Legumes

Legumes, namely beans, chickpeas, peas, and lentils are some of the best foods to buy canned. Canned legumes don't have a lower nutritional value than cooked ones, and using them from the can will actually save you a lot of time in the kitchen. These protein-packed foods are also incredibly versatile - you can easily add them to soups, chilies, stews, or you can even mash some chickpeas up to make homemade hummus. 

 

The only important point to look out in all savory canned goods is their sodium content, as it can be ridiculously high. Aim for less than 300 mg of sodium per serving. But all in all, canned legumes are a handy pantry staple. 

 

2. Fish

Canned fish is also an excellent choice, and you have a large variety to choose from - tuna, salmon, sardines, anchovies, or sprats are just some of the most obvious options. All of these fish varieties are high in protein and B vitamins, so they are guaranteed to become a positive addition to your salad or sandwich. After all, nothing beats a good tuna sandwich, and canned tuna is the easiest way to prepare one. 

 

Note: As with legumes, watch out for the sodium content of canned fish. 

 

3. Pureed or Crushed Tomatoes

Pureed or crushed tomatoes are a no-brainer, and you'll be able to make a vast number of quick meals using them - a soup, a pasta sauce, a stew, a breakfast shakshouka, you name it. No dicing, peeling and pureeing needed, neither. You can also purchase tomato sauce or puree in jars or bottles, there is little difference in the product itself, but make sure to watch the sodium and sugar content in these products. 

 

Most definitely, canned tomatoes are among the most versatile food ingredients you can buy in stores, no wonder we featured it in a previous article titled 15 Versatile Ingredients You Should Always Have in the Kitchen. 

 

4. Corn

Canned corn is another one of those canned foods that will diversify your meals, be it a salad, a soup, or a one-pot of sorts. The preservation process is also not altering the texture and taste of corn, and it's not reducing the excellent nutrient profile of this vegetable. This is why you'll find that canned corn has the same health benefits as cooked corn. 

 

5. Pureed Pumpkin

Prepping pumpkin is always my least favorite part of cooking, and it doesn't matter if I'm baking a pumpkin pie or making pumpkin soup. Luckily, pureed pumpkin is available pretty much at any store, and it can cut down the cooking time by at least an hour. Do make sure there are no added flavors or sweeteners before purchasing a can of pumpkin puree, though, since pure pumpkin puree is the most antioxidant-rich and healthy option. 

 

6. Condiments

If you're looking for an instant taste infusion to your meal, don't shy away from canned condiments, such as pickles, artichokes, olives, capers, or water chestnuts. These will work great as a topping to salads, a snack to serve on the side, an addition to sandwiches or a topping for the main dish. Capers, for example, make a deliciously savory topping for fish. Don't be afraid to experiment with these condiments, but make sure not to eat too much of them either, as most of these will be quite high in salt. 

 

7. Coconut Cream

 

Trust us, a can or two of coconut cream goes a long way in the kitchen. In addition to being an excellent dairy alternative with an insanely long shelf life and a reasonable price tag, it's indispensable for making the creamiest, most delicious curries and sauces to go with rice. You can even whip it up and make delicious coconut whip cream that works extremely well with practically any dessert and even in coffee. 

 

If you're watching your fat intake, you might also find it useful to know that full-fat coconut cream is comparable to light cream in terms of its fat content, and light coconut cream is the same as skim milk.

 

 

The Worst Canned Foods 

 

1. Soup

Canned soups may save you some time, but it will be at the expense of your own health in the vast majority of cases. These highly-processed soups are typically full of preservatives, sweeteners, and many contain one's entire daily allowance of sodium and more saturated fats than you should have a day, all just in one can of soup! 

 

Honestly, it's much healthier, not to mention tastier, to add veggies, canned legumes, and fresh herbs into some chicken or vegetable stock and prepare your own soup it just 15-20 minutes.

2. Fruit

We all know that canned fruit are not the tastiest treat one can have, but did you know that these are more often than not loaded with added sugar as well? The package may state that the pineapple or peach slices are preserved in their own juices, but the truth is that most of these contain a lot of sugar. 

 

What's a good alternative? Both frozen, dried and fresh fruit are an excellent choice to consider, but if you're looking for something to store long term, frozen or dried (with no sugar added) fruit are obviously a better choice for you. 

 

3. Some Vegetables

When it comes to certain canned vegetables, things can get a bit tricky. After the canning process, their taste and texture may become altered, which can make the meal a bit less flavorful and nutritious than one would expect. This is especially true when it comes to asparagus, green beans, and baby carrots.

Although everything boils down to personal preference, we say it's always nice to know that you have an alternative, namely frozen veggies, that have a similarly long shelf life, but a better taste and no added salt.  

 

4. Ready-made Meals

Canned meals, such as canned chili, sloppy Joe, corned beef and the like, are another dangerous choice. First of all, let's face it, none of these choices use the freshest and highest quality meat, but that's not even the biggest problem. These foods are also sky-high in salt and preservatives, which is exactly why they can have such a long shelf life. 

 

In addition to that, many of these readymade meals will also be packed with saturated fats, which are known to contribute to cardiovascular issues. Generally speaking, it's just best to leave the canned foods that contain more than 3 g of saturated fat per serving on the shelf.

5. Processed Meats

Processed meats are bad enough for you on their own, with things like liquid smoke, high animal fat content, and countless additives all making them not the best choice health-wise. Processed meat, such as sausages, ham, and bacon, has even been linked with several types of cancer, as well as cardiovascular issues. 

 

When these highly-processed animal-derived ingredients are further mixed with salty brine and preservatives, you can imagine that it doesn't make them any healthier. Virtually all of these foods contain saturated fats and salt in excess.

6. Pasta

Apart from being significantly inferior to any pasta you can cook up yourself with just some dried pasta, herbs and a can of crushed tomatoes in terms of its taste, canned pasta is also horrible for your health. Salt and sugar are in large quantities in these foods. 

 

While you can control how much salt or sugar you add to a homemade pasta sauce, you can't do that with these readymade options, and producers of these canned pastas add way too much of it in order to compensate for the lack of taste and texture in these products.  

 

7. Baked Beans

While canned beans in a low-sodium brine are an excellent high-protein choice, baked beans are less so. This is because tons of saturated fats, sugar, salt, and other additives, like the hormone disruptor BPA, are a common find in baked beans. 

 

Generally speaking, baked beans encompass all that is bad about canned foods in one package, transforming a healthy choice into a long-term health hazard. Instead of buying baked beans, make your own from canned beans, tomato sauce and the spices of your choice.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

12 Foods Capable of Causing Constipation

A healthy diet and a happy digestive system are key elements of long-term health. At the same time, nutrition can seem quite complicated, especially since it's so individual. Even foods or drinks we think of as healthy, like fruit or grains, can cause digestive problems in many people. Oftentimes, what you think of as a chronic issue can end up being a food sensitivity that can be easily prevented by avoiding specific foods. Here we will look at 12 foods and drinks that can cause constipation - one of the most common digestive issues out there.

For those of you that don't know, constipation is when a person is experiencing infrequent bowel movements or difficulty passing stools. The condition is characterized by symptoms like passing less than 3 stools a week, straining and pain during bowel movements, incomplete bowel movements, and hard, dry, or lumpy stools. To learn more about the causes and remedies of the condition, also consider reading the article: Can Stress Cause Constipation? But before you do, read through this list of dietary causes of constipation.

1. Onions and Garlic
High FODMAP foods, especially garlic and onions, are known to cause a whole host of digestive issues, such as constipation, diarrhea, gas, and bloating. FODMAPs are carbohydrates that are difficult to digest for some people. As a result, these foods aren't absorbed well in the small intestine, so people sensitive to them, especially IBS sufferers, will develop digestive symptoms after eating these foods. 

2. Bananas
Bananas are kind of tricky. On one hand, ripe bananas are among the most tolerable foods for people suffering from GI problems. On the other hand, unripe bananas can be quite constipating since they contain a lot of starches, which can be difficult for some people to digest. So, in the end, it's all about timing - simply wait for your bananas to ripen if you find that they make you constipated.

3. Red Meat
Red meat can contribute to constipation in a number of ways. Firstly, it can be quite high in fat, which typically takes more time to digest than other nutrients and so it slows down your digestive system. Second, a diet high in red meat prevents you from hitting your daily fiber intake goal, as red meat itself doesn't contain much fiber and since it's so filling, it makes you eat fewer grains, legumes, and vegetables throughout the day. This combination of high fat and low fiber make red meat a high-risk food for constipation sufferers.

4. Products High in Gluten
Gluten is a protein that is present in many grains, such as wheat, rye, barley, and others. When combined with water, gluten becomes sticky and stretchy, creating a soft and elastic dough. This is why gluten is very widespread - every pastry, bread, pasta or cereal that isn't labeled gluten-free essentially contains it. Certain people are sensitive to gluten and find that it is responsible for their digestive issues, even those not diagnosed with Celiac disease or IBS, with the most common complaints being bloating, gas, and constipation.

5. Milk and Other Dairy Products
Milk and dairy products are likewise a common cause of constipation, especially in children, for whom it's one of the primary causes of it. Unlike those who are lactose intolerant, who are more likely to suffer from diarrhea after consuming milk and dairy products, those who are sensitive to milk products can also become constipated after eating cheese or drinking milk.

6. Chewing Gum
It's definitely not true that gum can stay in your stomach for years, but it can be harmful to your GI health nevertheless. While chewing gum by itself isn't causing constipation, it can bind with other foods, especially nuts and seeds that you might have not chewed on enough, and form clumps that are more difficult to digest. So, it's best not to swallow gum if you're prone to digestive issues.

7. Fast Food and Ready-Made Meals
Like meat, fast foods, such as chips, french fries, and hamburgers, just to name a few, are particularly high in fat. This fat slows down your digestion. Apart from that, these foods are typically quite high in salt, which can further dehydrate you and absorb water from your intestine, and dehydration is one of the leading causes of constipation. Finally, these highly processed and fried foods are more often than not very low in fiber - which creates the bulk of stool and is extremely important for those prone to constipation.

8. Processed Grains
Processing leaves many foods practically devoid or very low in fiber, which, as we've already mentioned, plays a very important role in healthy nutrition. As a result, these processed grains, such as white rice, white pasta, and even white bread are rendered less healthy than they initially were. If you eat a lot of these foods we mentioned, try gradually replacing them with whole-grain foods, such as whole-wheat bread or brown rice and observe the effect.

Note, however, that fiber can cause sensitivity as well, so if you already have a fiber-rich diet, but it doesn't seem to improve your symptoms, look for another cause or try reducing your fiber intake.

9. Alcohol
Alcohol is among the most dehydrating substances one can consume, and as we've already learned, dehydration can make your stool harder and more difficult to pass, so it's one of the main causes of constipation. Apart from that, alcohol, especially tannin-rich varieties like wine, can decrease gastrointestinal motility, meaning that it can slow down the movement of food through the digestive system.

10. Persimmon
Persimmons are a popular fruit that comes from Asia - they are sweet, juicy and best of all, you can eat them whole, just like an apple. Unfortunately, people who are prone to constipation can be affected by the tannins these fruits contain. Tannins are compounds that slow down the movements and contractions of the intestines and decrease digestive secretions, making it difficult for your gut to digest food. So, if you are at a high risk of constipation, it's best to avoid this fruit.

11. Coffee and Tea
Speaking of drinks that are both dehydrating and contain tannins, coffee and tea are also on the list. Importantly, we're not talking about herbal teas, some of which can be beneficial for relieving constipation and other digestive issues, but of actual tea that comes from the leaves of the Camellia Sinensis plant, such as black or green tea. So, if your digestion feels a bit off, it's best to switch coffee and tea for herbal tea or coffee alternatives, see my next post.

12. ChocolateInterestingly, most people tend to blame their constipation on chocolate, and for many, chocolate, chocolate chip cookies, and other desserts containing cocoa or chocolate will cause constipation. However, the main reason why these foods contribute to constipation will surprise you - it's because we often use chocolate snacks to replace fruit, nuts, or veggies.

Since chocolate and chocolate desserts are typically low in fiber and high in fat, these are synonymous with fast food in terms of their risk of contributing to constipation.

Bonus! Dietary Supplements

Dietary supplements are quite popular these days, and many people take these to get all the nutrients they need or get enough of some specific nutrients their body is lacking. However, some supplements, particularly iron and calcium supplements do come with the side effect of constipation.
If the problem is severe and you need the supplement to address a nutrient deficiency (e.g. taking iron for anemia), talk to your doctor about alternatives and try adding more fiber to your diet to help constipation.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement