Most varieties of fruits that are canned have a naturally high amount of sugar. For example, peaches, pears, and papaya each contain over 40 grams of sugar per 100 grams.
Adding canned and dried fruits are a great way to add more fruit to your diet. Fruits contain essential vitamins and minerals that your body needs. Healthy canned fruit options include tomatoes, pumpkins, and tangerines. Some healthy dried fruits include apricots, prunes, and raisins.
Canned fruit in water
A full-cup serving contains just 7 grams of carbs and 6 grams of sugar. You can have complete control over exactly what's packed with the fruit if you learn how to can at home.
The best choices of fruit are any that are fresh, frozen or canned without added sugars. If choosing canned fruit, look for words like "packed in its own juices," "unsweetened" or "no added sugar."
Nutritionally comparable with fresh
In terms of vitamins and minerals, there may be slight variances. Canned fruit and vegetables contain good levels of these nutrients and make a valuable contribution to a balanced diet.
According to the USDA's Dietary Guidelines, adults should eat at least 2 servings of fruit each day. And canned fruit can absolutely be just as healthy (if not more) than its fresh counterpart.
Look for “low sodium” or “no salt added” on the label when buying canned vegetables. For canned fruit, choose the ones canned in 100% juice or water instead of syrup. As always, check the expiration date and look out for sharp dents or dents on the seam of the can.
Here are some ways to make canned fruits and vegetables a healthy, delicious part of your diet: Reduce sugar and salt content by rinsing canned fruits and vegetables in a strainer. For canned fruits, choose options that are packed in light syrup or 100% juice.
Look for canned peaches (or other fruits such as mandarin oranges and pineapple chunks) packed in their own juice to minimize added sugar, says Waddill.
In general, canned fruit with added juice or syrup will have a higher sugar content than the fresh fruit.
People often think canned fruit and vegetables are not healthy options because they are processed. However, the canning process retains the nutrients and so they are just as nutritious as fresh fruits and vegetables.
1/2 the calories and sugar than sliced pears in heavy syrup. Sliced pears NSA 40 calories, 7 g sugar per serving; sliced pears in heavy syrup 100 calories 21 g sugar per serving.
At a glance: what counts? 80g of fresh, canned or frozen fruit and vegetables counts as 1 portion of your 5 A Day (but not potatoes and some other starchy foods). For tinned or canned fruit and vegetables, choose those in natural juice or water, with no added sugar or salt.
Using frozen and tinned fruit and veg can be a good way to get around this problem, to help bump up your daily intake of these nutritious foods and boost your five a day, too. Tinned and frozen fruit and veg can be just as healthy as fresh and roughly the same quantity (80g) counts as a portion towards your five a day.
Canned Foods
According to Dr. Surampudi, canning requires a lot more processing, and is likely to have less nutritional value than frozen foods.
Canned Fruit Is Just As Healthy As Fresh Fruit
Adults should consume at least two servings of fruit per day, according to USDA Dietary Guidelines. The canned fruit is also healthier (if not more healthy) than the fresh fruit.
Excess potassium: If you are on a potassium-restricted diet for diabetic nephropathy (diabetes-related kidney disease), you may need to restrict your intake of citrus fruits, bananas, apricots, and certain melons. These fruits are loaded with potassium.
Some commonly eaten fresh fruits may raise your blood sugar more quickly than others. These include figs, grapes, mangos, cherries and bananas. Eat them in moderation and in the suggested serving size of one small fruit or 1/2 cup.
If the lower sugar products are too expensive, just drain the fruit well. As you suggest, briefly washing the excess syrup off would be a quick way to achieve this. The fruit will have absorbed some of the sugar from the syrup but draining the syrup will make a big difference.
Experts advise drinking 6-8 glasses of water every day for oxygen to flow freely in your body and help the kidneys and colon eliminate waste. What's best, it helps in flushing out excess sugar from your body.
Fresh fruits and vegetables are better for you than canned or frozen because the processing removes all the nutrients. The nutrient content of canned and frozen fruits and vegetables is comparable to fresh and, in some cases, it may be higher than fresh.
Most shelf-stable foods are safe indefinitely. In fact, canned goods will last for years, as long as the can itself is in good condition (no rust, dents, or swelling). Packaged foods (cereal, pasta, cookies) will be safe past the 'best by' date, although they may eventually become stale or develop an off flavor.
Metals can corrode and rust in moist environments. However, you may store them in the refrigerator for a short period of time. It is best to store unopened commercially canned foods in a cool and dry place (such as in a cupboard). For best quality use closed canned fruits within 18 months.