Practicality Canned food is undeniable. They have a long life on the shelves, they are compact and easy to carry and transport. But they also have a bad reputation for being cheap, of low quality and for being full of sodium and preservatives.
However, they are not always worthy of this bad reputation. There are some foods that maintain their status as super foods even after they have been sealed in a can. Five canned foods in particular have a superior rating in terms of their taste and nutritional properties, making them a perfect complement to the pantry of any kitchen.
Sardines are high in nutrients because they have high levels of omega3 and vitamin D.
Chris Mohr, co-founder of Mohr Results Inc.
Canned tomatoes without salt
Normally, consume Fresh fruits and vegetables gives a great nutritional boost to your diet. But if we talk about tomatoes, the canned ones are superior to their natural counterparts.
In the United States, tomatoes are the main source of the antioxidant known as lycopene. Unlike other nutrients, when lycopene is cooked, pulverized or processed, it is easier to absorb and use throughout the body. By consuming canned products such as sliced tomatoes without salt, your body will absorb two and a half times more lycopene than if you had eaten fresh tomatoes.
Canned sliced tomatoes are used to make soups, stews, chili or curry. The biggest disadvantage of most canned foods is their high sodium content, so you should look for those that contain the words "Without salt" on the label, and you will stop consuming 200 mg of sodium per serving.
Despite their bad reputation as the musical legume (due to the flatulence they produce), beans, with a higher content of carbohydrates and fiber, help regulate digestion and contribute to the health of the system gastrointestinal. But for many people, the process of soaking overnight and then baking dry beans is a great barrier to their consumption.
However, canned beans are ready to be used in less than 30 seconds, just open the can, add a little water and be ready to eat. Being more practical than dry beans, you will be more inclined to incorporate this nutritional dynamo into your diet.
Chris Mohr, a registered dietitian and co-founder of Mohr Results Inc., has sardines in high esteem on his list of the least appreciated healthy foods.
"The sardines are small deposits rich in nutrients," said Mohr, having high levels of omega-3s and vitamin D. Change your tasteless can of tuna with a can of sardines, use them in sandwiches, in a salad and Give the sauce of your pasta a little flavor and nutritional content ".
In addition to omega-3 and vitamin D, a can of sardines contains 13 g of portable and practical proteins. These small fish with enormous nutritional benefits also usually contain less toxins than other fatty fish. Its diminutive size, shorter life and a discrete position in the food chain means that sardines have lower levels of mercury and other potentially toxic substances than larger fish, such as salmon or tuna.
Chipotle chilies canned in marinade sauce are a simple way to spice up your food and speed up your metabolism. It is said that capsaicin, the compound that gives jalapeños their itching, has multiple therapeutic benefits, one of which could be weight loss.
Jayson Hunter, director of the research and development unit at Prograde Nutrition, says there are three mechanisms through which capsaicin can help you lose weight.
"The first is that it increases energy expenditure," he said "The second is that it prevents the growth of fat cells by making them metabolically active, the third mechanism is that it reduces food intake."
Mix chipotle peppers and their marinade sauce in soups, stews and chili, or use them to marinate beef and chicken to give them an infusion of flavor and increase their nutritional value.
You should know that chipotle peppers are very hot, so if you're not used to the heat and itch, start with half a chili and remove the seeds to make it less spicy.
Presence of toxins in canned foods
Bisphenol-A is an industrial chemical coating inside the cans that acts as a barrier, preventing direct contact between the food and the can of metal. Although BPA has been used in food cans since the 1960s, estrogenic properties are not known. On the other hand, during 2010, the FDA reported its concern about the potential effects of BPA on the brain, behavior and prostate glands of young men.
Recently, researchers from the University of Antwerp in Belgium conducted tests to measure the content of Bisphenol-A in 21 canned foods. Canned salmon, anchovies and tomatoes contained BPA levels less than half the average level. Canned tuna had the highest level of BPA, which represented only one sixth of the limit set by the European Commission in 2004.
The specific effects of BPA on health are unknown, but some companies have started canning their food without using BPA The next time you buy cans at the supermarket, look for those labeled "BPA free."