to prevent them expiring too early, so make
sure you check the ingredients for added
preservatives, particularly sodium. Also
choose organic and BPA-free tinned foods
whenever possible since studies have
found that BPA (bisphenol A) is linked to
serious health issues including infertility,
heart disease and diabetes.Tinned concerns
Tinned foods also have their benefits
since they are convenient and affordable.
As they have a longer shelf life, they can
also reduce household food wastage
significantly. Like frozen foods, tinned
foods are also harvested at their peak,
which means more nutrients are locked
in. So as far as nutrition goes, some tinned
produce has a very similar nutritional
profile to its fresh counterparts. In some
cases, the nutrient content of some
vegetables is even enhanced by the canning
process. Examples are the beta-carotene
found in pumpkin and carrots as well as
lycopene, a carotenoid found in tomatoes
that may help prevent prostate and
breast cancer.
However, most tinned foods tend to go
through more processing than frozen and
fresh foods. Tinned produce is usually
cooked as part of the process, so is
also likely to be lower in vitamins. This
processing has also been found to lower
water-soluble vitamins such as vitamin
C, which degrades quickly when exposed
to heat. Fresh blackberries, for example,
contain four times more vitamin C than
tinned varieties.
When buying tinned produce, it’s
important to always read the label and
watch out for hidden salts and sugars
since this can play a key role in nutrient
content. Most tinned foods contain extra
salt to help preserve them for longer
periods, so it’s important to buy tinned
goods with labels such as “no salt added”
or “low sodium”. If this isn’t an option, try
rinsing tinned foods prior to cooking with
them. This can decrease the amount of
sodium by up to 45 per cent. Unfortunately,
this rinsing can also cause other valuable
nutrients to be washed away. Similarly,
tinned fruits can be very high in sugar, so
look out for tins that are labeled “no sugar
added”, “unsweetened” or “packed in its
own juices”.Preparation
Preparation is also key, regardless of
whether the produce is fresh, frozen or
tinned. How you cook fruit and vegetables
can also have a large effect on their
nutrient content, even if they are super
fresh. Try to avoid cooking vegetables
in boiling water for long periods since
essential vitamins and minerals tend to
leach out into the water. Lightly steam
them instead to maximise their nutrients.
Fresh produce, recently picked, is always
the best option for your food. However,
in some instances, frozen and tinned
produce, when used correctly, can be
nutritious options. Buying a mix of fresh,frozen and tinned produce for your diet
provides variety and is convenient and
more affordable. It’s true, nothing beats
a fresh vegie out of the garden but if you
can’t grow your own or purchase foods with
low food miles, it’s good to consider frozen
and tinned alternatives. Just make sure
you check the labels and watch the sodium,
added sugar and preservative content.Lisa Holmen is a food and travel writer and
photographer. Her aim is to “eat the world”
one inch at a time and explore as many
different cuisines and cultures as possible.
Follow Lisa’s journey at lisaeatsworld.comFresh blackberries,
for example, contain four
times more vitamin C thantinned varieties.
EatWell | 19EWL026_018-019 FEAT Fresh Frozen Canned-PR.indd 19EWL026_018-019 FEAT Fresh Frozen Canned-PR.indd 19 2/08/2019 11:11:31 AM2/08/2019 11:11:31 AMto prevent them expiring too early, so make
sure you check the ingredients for added
preservatives, particularly sodium. Also
choose organic and BPA-free tinned foods
whenever possible since studies have
found that BPA (bisphenol A) is linked to
serious health issues including infertility,
heart disease and diabetes.
Tinned concerns
Tinned foods also have their benefits
since they are convenient and affordable.
As they have a longer shelf life, they can
also reduce household food wastage
significantly. Like frozen foods, tinned
foods are also harvested at their peak,
which means more nutrients are locked
in. So as far as nutrition goes, some tinned
produce has a very similar nutritional
profile to its fresh counterparts. In some
cases, the nutrient content of some
vegetables is even enhanced by the canning
process. Examples are the beta-carotene
found in pumpkin and carrots as well as
lycopene, a carotenoid found in tomatoes
that may help prevent prostate and
breast cancer.
However, most tinned foods tend to go
through more processing than frozen and
fresh foods. Tinned produce is usually
cooked as part of the process, so is
also likely to be lower in vitamins. This
processing has also been found to lower
water-soluble vitamins such as vitamin
C, which degrades quickly when exposed
to heat. Fresh blackberries, for example,
contain four times more vitamin C than
tinned varieties.
When buying tinned produce, it’s
important to always read the label and
watch out for hidden salts and sugars
since this can play a key role in nutrient
content. Most tinned foods contain extra
salt to help preserve them for longer
periods, so it’s important to buy tinned
goods with labels such as “no salt added”
or “low sodium”. If this isn’t an option, try
rinsing tinned foods prior to cooking with
them. This can decrease the amount of
sodium by up to 45 per cent. Unfortunately,
this rinsing can also cause other valuable
nutrients to be washed away. Similarly,
tinned fruits can be very high in sugar, so
look out for tins that are labeled “no sugar
added”, “unsweetened” or “packed in its
own juices”.
Preparation
Preparation is also key, regardless of
whether the produce is fresh, frozen or
tinned. How you cook fruit and vegetables
can also have a large effect on their
nutrient content, even if they are super
fresh. Try to avoid cooking vegetables
in boiling water for long periods since
essential vitamins and minerals tend to
leach out into the water. Lightly steam
them instead to maximise their nutrients.
Fresh produce, recently picked, is always
the best option for your food. However,
in some instances, frozen and tinned
produce, when used correctly, can be
nutritious options. Buying a mix of fresh,frozen and tinned produce for your diet
provides variety and is convenient and
more affordable. It’s true, nothing beats
a fresh vegie out of the garden but if you
can’t grow your own or purchase foods with
low food miles, it’s good to consider frozen
and tinned alternatives. Just make sure
you check the labels and watch the sodium,
added sugar and preservative content.Lisa Holmen is a food and travel writer and
photographer. Her aim is to “eat the world”
one inch at a time and explore as many
different cuisines and cultures as possible.
Follow Lisa’s journey at lisaeatsworld.comFresh blackberries,
for example, contain four
times more vitamin C thantinned varieties.
EatWell | 19