Canned Vegetables Can Be a Healthy Food Option

Some food products are filled with added sugar, sodium, and fat, so they get a bad rap that they deserve. Healthy processed foods include many canned and frozen foods that were preserved at the peak of ripeness and are comparable in nutrition to their fresh counterpart. Not all processed foods are poor food choices. Food products often need processing to make them safe or more suitable for use, such as milk. It is safer due to pasteurization to remove harmful bacteria.

Processed foods earn high marks for convenience and storability, but the term processed can span a broad range of food products. Some canned products like beans are really quite healthy, while baked goods are often calorie-rich. Most processed food products earn high marks for convenience in the kitchen, but some are unhealthy. However, minimal processing such as washing, peeling, slicing, or dicing can result in healthy pre-prepped dishes.

When you are making your food choices, it is important to know the level of processing and the specific ingredients. Reading nutrition facts labels can help you make the best selections, such as:

• Canned Beans – Loaded with plant-based protein and fiber, canned beans are a healthy option for preparing processed foods as a sweet or savory side dish. Canned lentils and chickpeas are also available year round for use in Mediterranean-style dishes.
• Tofu and Tempeh – These little blocks of soybean curd and pressed whole soy beans are a great plant-based protein alternative. Moreover, both are versatile enough to be used as healthy protein replacement in a broad variety of popular dishes.
• Granola Bars – Since granola bars contain both soluble and insoluble dietary fiber, they are great when it comes to boosting digestion. However, it is important to select processed food products that have a natural source of sugar and are free from preservatives.
• Greek Yogurt – Yogurt is a processed food that it also a healthy source of protein, vitamin B12, calcium, and probiotics. However, it is important to read the nutrition facts label to select products that are limited in added sugars. Plain Greek yogurt often has twice the protein and half of the sugar content.
• Frozen Fruits and Vegetables – You’ve likely heard about the antioxidants and micronutrients provided by fresh fruits and vegetables. Unfortunately, these are seasonal foods but freezing allows the flavor and nutrients to be captured at the peak of ripeness.
• Olive Oil – Due to its high concentration of unsaturated fat, olive oil is one of the healthiest food alternatives available. Moreover, it is an essential and key ingredient in highly touted Mediterranean dishes and has the potential to lower your risk of heart disease.
• Fermented Vegetables – Thanks to the fermenting process, sauerkraut is a rich source of probiotics which can aid digestive health. Moreover, fermented vegetables are typically a good source of vitamin A and vitamin C as well as being considered good for those seeking a healthy way to lose weight.

A great place to start when you are attempting to decipher the ingredients contained in a food product is to completely ignore any claims on the front of the packaging. Most of the space on packed food is reserved for product marketing. Processed food products with more than one ingredient must have an ingredients list on the food label with each listed by descending weight, so the larger amounts are listed first. This information will allow you to make healthier choices.

Many consumers are confused by marketing pitches and advertisements while believing the information are legitimate health claims. Food products can legally use words like low-fat or light, but they don’t tell you the whole story. Generally speaking, the most important and reliable information on the food label can be found on the nutrition facts panel and the product’s ingredients listing. Use this data when making decisions about processed foods as you shop.