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With the coronavirus pandemic forcing us all to cook more often from pantry staples and non-perishable food stashes, canned food has probably never been more popular. But what's the best canned food to stock from a nutritional point of view?
The pros and cons of canned goods
Canned foods are convenient, affordable and easy to stock for long periods of time. They can be a simple solution to many shopping and cooking problems. Their health implications, however, are less clear. When it comes to the nutritional value (or lack thereof) of these products, there's a wide range of opinions.
"People should treat canned foods as they would any kind of food," nutritional therapy practitioner and Life Health & Wellness Center CEO Asher Adelman says. "When shopping for canned foods, the best choices are real whole foods that aren't processed and that don't contain refined grains, sugar or inflammatory vegetable oils like corn, canola and soybean oils."
Time to get more specific! Here are the details about the best and worst canned foods you can buy (for yourself or to donate), according to nutritionists and other nutrition experts.
Read more: How to safely grocery shop during a pandemic
The best canned foods to stock up on
Canned pumpkin
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According to Gabrielle McGrath, MS, RN, e321vl LDN of Lexi's Clean Living, canned pumpkin is great to have on hand for its slew of health benefits. The nutrients and antioxidants in plain and canned pumpkin puree (without other additives) can boost your immune system, protect your eyesight, and lower your risk of chronic disease. Look for brands that list simply "organic pumpkin" on the ingredients list.
High-quality protein sources (chicken, salmon, tuna, sardines)
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Certified nutrition therapy practitioner Haley Halteman is cautious about the high sodium content of most canned foods, but she notes that canned chicken, salmon, tuna and sardines can be great for a quick, high-protein meal… as long as the quality is right. Choose brands that are "organic, from pasture-raised or wild-caught sources, packaged in water, with no salt added."