The rise in the price of fresh vegetables is pushing many people to rediscover the canned food section: let’s see what is good and what to avoid.
If you talk to established nutritionists, they’ll tell you that canned and frozen foods have a terrible reputation. While the idea of mushy canned peas has some people turning their noses up, modern canned and frozen foods can be a positive addition to your diet and save you money, as long as we know how to choose the right ones. foods and how to store them. them. .
The cost of food has increased in all sections of the grocery store, due to pandemic supply issues, rising inflation, labor shortages, weather issues and even the Russian- Ukrainian.
“These foods can actually help keep the food budget under control and still be a healthy addition to a diet”
“Canned foods, in particular, have always been considered a second-best choice in grocery stores because they’re less nutritious and less tasty. But I think that’s changing a bit, especially with some food insecurity with COVID- 19 and rising food prices.
Quick freezing and canning technology has helped improve the quality of many productssays American nutritionist Kadey, noting that frozen berries and berries are often tastier and more nutritious than fresh California berries in the winter.
Habits and myths
While conventional eating habits tell us to avoid unhealthy foods in the middle aisles of grocery stores, there are nutritious, high-value, inexpensive foods very close to the shelves laden with potato chips and sugary drinks.
Another myth is that fresh foods are always more nutritious. When it comes to frozen fruits and vegetables, they can often have higher nutritional value than fresh produce that has been stored and then transported long distances.
“It’s a common myth that frozen foods like fruits and vegetables contain fewer nutrients than fresh ones. They probably have more nutrients because they’re harvested at peak freshness and immediately frozen to stop decay. It is clear that appropriate distinctions must be made.
Fresh and frozen foods
Dietitian Heather Wdowiak also points to the combined value and economy of many canned and frozen foods. For example, a serving of frozen vegetables can have four times the nutritional value of a fresh one.
“Recent studies have shown that spinach and green beans lose up to 75 percent of their vitamin C within seven days of harvest,” Wdowiak says.
Too, having a stock of frozen products reduces food waste: a large spinach plastic bag needs to be used up fairly quickly before it starts to go bad. But taking the exact amount of frozen spinach from a bag and putting it in the smoothie not only saves money, but also wastes food.
Canned goods can last for several years and are a good option for easy pantry storage, especially if you have a small refrigerator and limited freezer space. We recommend that you choose suitable storage materials (glass-tetrapak) and not metal cans, which can contain a high percentage of BPA and heavy metals. In this regard, read:
“BPA in cans, contaminated 40% of samples”: this is the alarm
Cooking with preserves
Relegating canned pumpkin to use only for seasonal cooking can rob you of the ability to boost your vitamin intake with all kinds of delicious desserts and treats like muffins, Wdowiak says. “Half a cup of canned pumpkin has three times the vitamin A than fresh (unless you can get a product direct from a farmer), so you get more nutrients.”
Canned beans have long been a nutritious protein product, and having a good supply – with varieties ranging from black to cannellini, and others – means quick and affordable access to a inexpensive source of protein when the price of meat has risen considerably: half a kilo of lentils can be found for as little as €0.99.
Dietitians almost universally sing the praises of canned fish, and it’s much cheaper than fresh fish. Buying plain canned tuna might be better in terms of calories to watch, but tuna wrapped in olive oil can add extra nutrients and satisfaction, according to Wdowiak. “When we have a little fat with our meal, it will bring more satiety.”
Satiety and Variety Too: Check out the international food aisle for a surprisingly wide range of canned seafood that can be used to make tuna salad, melted tuna, and fit into pasta or a classic casserole.
All of these choices can help balance your diet, adding that research shows that people who use canned and frozen foods often have higher dietary fiber, vitamin and mineral intakes.
Cans can save your wallet and shopping cart, but keep an eye on the environment
“These foods make it easy to get what you need at a reasonable cost and depending on the season,” he says. “Any diet based on whole foods can still benefit from these foods. I include them in my diet almost every day to keep things complete.”
Looking at grocery store shelves and the specials stocked at the ends of the aisles, these foods have grown in popularity in recent years. The products are of higher quality and given the seasonality of our food supply, they also make economic sense.
“If we seek fresh produce out of season, they will likely cost more as they often come from further afield. This is where if we can go with a frozen or canned option, we can save money.” We always recall the importance of reducing useless and polluting packaging as much as possible, and often choose products at km0 or with sustainable packaging.
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That’s until you can eat expired food