Please check with the appropriate physician regarding health questions and concerns. Overall, canned foods can provide nutrient levels comparable to those of their fresh or frozen counterparts. Leaf Group Ltd. The Claim: Fresh Produce Has More Nutrients Than Canned, Centers for Disease Control and Prevention: Healthy Eating for a Healthy Weight, Science News: Cans Bring BPA to Dinner, FDA Confirms. used as a substitute for professional medical advice, Canned fruits can be a good source of vitamins and minerals, but check the nutrition label to determine exactly what nutrients you're getting. Canning typically reduces the levels of most B vitamins and vitamin C, compared to fresh fruits. In one study, people who ate 6 or more canned items per week had higher intakes of 17 essential nutrients, compared with those who ate 2 or fewer canned items per week (9). In fact, canning preserves most of a food’s nutrients. Diced pineapple adds an exotic flavor to cole slaw or tossed salads. If you eat fruit packed in water or in its own juices rather than in syrup, canned fruit offers a healthy alternative to the fresh varieties. Canned fruit has about 60 calories and 15 g of carbohydrate per serving, according to the American Diabetes Association’s fruit exchange list as shown at 2. These include: This allows food to be shelf-stable and safe to eat for 1–5 years or longer. Here’s everything you … For 15 g of carbohydrates and 60 calories, fresh fruit offers more volume than unsweetened canned fruit, which means that eating a serving of fresh fruit may satisfy your hunger more effectively than its canned equivalent. Medioimages/Photodisc/Photodisc/Getty Images. Protein Intake — How Much Protein Should You Eat per Day? // Leaf Group Lifestyle, How to Measure Citric Acid in Fruits Simply. The only reason, as it states in your article, people ever use canned fruit is to store it for future uses and keep it from spoiling. Canning Process The canning process used by canned food manufacturers may degrade some of the nutritional content of fresh fruit, according to the American Council on Exercise 1 . Some nutrient levels may decrease as a result of the canning process, while others may increase. When you're trying to get your five-a-day, popping open a can of peaches or pears can seem like a quick way to include more fruit in your diet. Stir canned blackberries or blueberries into pancakes or muffins for extra fiber and antioxidant nutrients. For example, tomatoes and corn release more antioxidants when heated, making canned varieties of these foods an even better source of antioxidants (7, 8). Peeling fruits before canning may remove some of the polyphenolic compounds, which are antioxidant nutrients that may help protect you against the cellular damage caused by carcinogenic substances. If you can't afford fresh fruit or it isn't readily accessible in your area, it is preferable to boost fruit consumption by adding canned fruit instead of forgoing fruit altogether. Minerals, fiber and vitamins A and E are found at roughly the same levels in canned fruit as they are in fresh fruit, although this can vary depending on the specific type of fruit. Copyright © 2020 Leaf Group Ltd., all rights reserved. Diabetes -- Exchange List -- Fruits, American Dietetic Association: Fresh, Canned or Frozen -- Get the Most from Your Fruits and Vegetables, American Journal of Clinical Nutrition: Polyphenols -- antioxidants and beyond. Canned foods are often thought to be less nutritious than fresh or frozen foods. Protein is incredibly important for your health, weight loss, and body composition. Some say you can eat sugar in moderation, while others recommend avoiding it completely. Common canned foods include fruits, vegetables, beans, soups, meats, and seafood. Copyright Policy Canned foods can be a nutritious option when fresh foods aren’t available. That said, canned foods are also a significant source of BPA, which may cause health problems. Canned fruit packed in heavy syrup has extra calories and sugar that can wreak havoc on your diet. and Copyright © This is a detailed review of BPA and its effects on your…, Official sodium recommendations have been controversial. Consuming contaminated food can cause botulism, a serious illness that can lead to paralysis and death if left untreated. Canning is a method used to preserve foods for long periods. Canned foods are a nutritious option and could especially help you increase your intake of fruit and vegetables since they remain edible for longer and can be more cost-effective for consumers. 2020 The fiber, minerals and carbohydrate in canned fruit and fresh fruit are similar, the American Council on Exercise notes 1. Canning is a method of preserving foods for long periods by packing them in airtight containers. If you're on a budget, canned fruit may cost less than the same amount of fresh fruit. In fact, nearly any food can be found in a can today. This article explains everything you need to know about canned foods. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. There are three main steps: processing, sealing, and heating. Some people claim they contain harmful ingredients and should be avoided. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Draining and rinsing foods can also lower their salt and sugar contents. Also, since canned foods can be stored safely for several years and often involve minimal prep time, they’re incredibly convenient. Canned fruit may not have the firm texture or subtle flavors of ripe fruit, but its soft texture may be an advantage if you’re following a bland diet for medical reasons. Salt, sugar, or preservatives are sometimes added to canned foods to improve their flavor, texture, and appearance. John Schulz says. One study analyzed 78 canned foods and found BPA in over 90% of them. Because some of the vitamin C leaches out of the fruit over time and ends up in the liquid, you can retain some of the otherwise-lost nutrients by using the liquid, too. Others say canned foods can be a part of a healthy diet. Although the evidence is mixed, some human studies have linked BPA to health problems like heart disease, type 2 diabetes, and male sexual dysfunction (13, 14). Coila has a Bachelor of Science in cell and molecular biology from the University of Cincinnati and more than 10 years of medical research experience. The canning process can vary slightly by product, but there are three main steps. Botulism from commercially canned food is rare. Nutrition 411: Vegetable Debate: Fresh, Frozen or Canned? . When you’re shopping for canned fruit, look for fruits labeled “packed in its own juice” or “unsweetened.” Fruits labeled “packed in syrup” or "packed in juice" may have added sugar, which translates into extra calories and carbohydrates. BPA is an industrial chemical added to many products, including plastic food containers. Our team periodically reviews articles in order to ensure content quality. By comparison, four fresh apricots, one large pear, 3/4 cup of cubed pineapple, or two small plums equal one fruit serving.