Eating healthy doesn’t have to be complicated or expensive. If you’re looking to save time and money without sacrificing nutrition, canned foods are an excellent option.
Canned foods can be just as healthy as fresh or frozen foods, including vegetables, legumes and fish. In fact, the canning process can actually preserve many of the nutrients in foods, according to Amy Reed, a dietitian and spokesperson for the Academy of Nutrition and Dietetics.
Plus, canned food is heated to kill any harmful microorganisms that cause food to spoil, so it’s shelf-stable and lasts forever (well, not forever, but usually several years).
Compared to fresh groceries, canned foods are often cheaper and more accessible. When you’re on a budget, they can help you throw together a nutritious, easy meal. (For a ton of budget-friendly healthy meal plans, download the Start TODAY app.)
Reed previously spoke with TODAY.com about the healthiest canned foods to keep in your pantry — and there’s one in particular that she always has stocked.
Dietitian Tip of The Day: Always Keep Canned Beans in Your Pantry
“I’m a big fan of canned beans,” says Reed. She keeps a variety of nutritious beans stocked in her pantry including black beans, kidney beans, garbanzo beans and white beans.
The great news is that most beans are a nutritious choice and delicious, so you can’t go wrong. “I believe all beans are pretty much equal,” says Reed.
Beans are an excellent source of plant-based protein, plus, they’re high in gut-healthy fiber and complex carbohydrates. Many beans are rich in vitamins and minerals such as potassium, iron, zinc, magnesium and B vitamins including folate and thiamin, TODAY.com reported previously.
The Start TODAY app features many recipes with beans, like this delicious BBQ Chicken Quinoa Salad with black beans.
BBQ Chicken Quinoa Salad from Start TODAY appMaarouf GalleryWhy It Matters
Many canned foods are healthy, says Reed, but beans stand out for their impressive nutrient content and versatility.
Beans are a very accessible source of protein, says Reed. Protein is essential for muscle growth and repair, and helps with weight management. Most beans offer around eight grams of protein per half-cup serving.
(That’s why the U.S. Department of Agriculture lists beans in both the “vegetable” food group and the “protein foods” group.)
Beans are also loaded with fiber, packing anywhere from 5 to more than 15 grams per cup. They’re considered prebiotics, which feed the good bacteria in our gut and support a healthy microbiome.
The protein and fiber in beans help keep you feeling full and the complex carbohydrates provide lasting energy, while helping regulate blood sugar, Reed notes.
Beans are naturally low in fat and have zero cholesterol, making them a heart-healthy food. They’re a staple in the Mediterranean diet, which is linked to longevity.
Canned beans are a practical and easy way to eat healthy. Research shows that people who more frequently eat canned foods have a higher intake of essential nutrients compared to those who don’t eat canned foods.
How to Get Started
Aim to eat about one to three servings of beans per week as part of a balanced, healthy diet.
When buying canned beans, Reed recommends looking for varieties with reduced or no salt added. Draining and rinsing beans can also slash the sodium content.
Canned beans are pre-cooked, so they’re ready to eat or add to any dish. “They’re just a great thing to have on hand, because they can be a start of any meal,” says Reed.
Here are a few ideas to get started:
Make a soup with beans and canned tomatoes, which get an honorable mention for their vitamin content, says Reed.Top salads with canned chickpeas.Blend white beans into a creamy dip.Top a baked potato with kidney bean chili.Add black beans to ground beef for a heartier taco filling.
You’ll find plenty of easy and healthy variations of all these recipes in the Start TODAY app.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.