Fruits, in general, are a healthy snack option. However, eating fresh fruit is considered the best choice, as most dietitians recommend eating fruit in its natural, unprocessed form. But what about canned fruit? Is it good to consume?
Yes, canned fruit can be a good option, especially when you are craving fruits that are out of season. It lets you enjoy the flavour and sweetness of peaches, mandarin oranges, and pineapple year-round. However, the additional contents in the tin can affect your health. For those of you who have been wondering whether canned fruits are actually healthy and good to consume, this article is for you.
Benefits of Canned Fruit
Below are some key benefits of consuming canned fruits, highlighting their health benefits and cost savings.
Budget-Friendly
Canned fruits are usually less expensive compared to fresh fruits available in the market. Additionally, they are a great option for long-term storage, making them convenient for stocking up.
Packed with Nutrients
Just like fresh and frozen fruits, canned fruits are a good source of essential nutrients, including fiber, vitamins, and minerals. Fruits and vegetables support overall health and help reduce the risk of certain diseases, such as cardiovascular disease and cancer.
Preserved at Peak Ripeness
Did you know that canned fruits are picked at their peak ripeness and canned within a matter of hours? This process helps ensure they retain their nutrition and flavor until you’re ready to enjoy them. As dietitian LeBlanc notes, “Since they’re packed at the peak of freshness, you can keep eating those juicy summer peaches all year long!”
Convenient
Canned fruits are a huge time-saver, as no washing or chopping is required. LeBlanc points out that the current Dietary Guidelines for Americans recommend adults eat 1½ to 2 cups of fruit each day, yet only 1 in 10 Americans meet this recommendation. Canned fruits make it easier to include fruit in your diet because they are pre-cut and ready to eat.
Different Types of Canned Fruits
Did you know that fruits are preserved in cans or tins in different ways, and each has its own pros and cons? Let’s explore those!
Canned Fruit Packed in Water
This is one of the healthiest grab-and-go options. The fruit is packed in water without added sugar, helping it stay fresh and juicy. A full cup serving contains about seven grams of carbohydrates and six grams of sugar.
Canned Fruit in Heavy Syrup
Heavy syrup contains water, corn syrup, and sugar, making it the highest in calories. Corn syrup is considered one of the least healthy ingredients commonly found in packaged foods. A 15¼-ounce can of sliced peaches contains about ten ounces of fruit and 2/3 cup of syrup, adding approximately 200 extra calories. A half-cup serving contains around 25 grams of carbohydrates and 21 grams of sugar, making it more of a dessert than a healthy snack!
Canned Fruit in Light Syrup
Light syrup is made from water and sugar. A 15-ounce can contains roughly the same amount of fruit and just over ½ cup of syrup, adding about 85 extra calories. A half-cup serving provides about 14 grams of carbohydrates and 13 grams of sugar.
Canned Fruit Packed in Juice
Juice-packed fruits are stored in diluted fruit juice concentrate. A 14-ounce can of juice-packed peaches contains a similar amount of fruit, about ½ cup of juice, and adds approximately 60 calories. A half-cup serving contains about 14 grams of carbohydrates and 13 grams of sugar.
So Which Canned Fruit Is the Healthiest?
Based on calorie content and overall nutritional value, water-packed canned fruit is the healthiest option. Fruits packed in heavy or light syrup offer little nutritional value beyond calories and are high in added sugar. Fruit packed in juice is a better alternative to syrup because it contains less added sugar.
Tips for Consuming Canned Fruit
Canned fruit can be enjoyed just like fresh fruit and used in a variety of recipes:
- Pair canned fruit with a source of protein, such as cheese or nuts, for a filling snack.
- Use canned fruit to add natural sweetness to smoothies and protein shakes.
- Add canned fruit to baked goods like breads, muffins, and cakes.
- Include canned fruits such as sliced peaches in salads for added flavour.
- Use canned fruit in mocktails or cocktails.
- Broil canned peaches or pears and serve with ice cream for a simple dessert.
In Conclusion
Now that you are familiar with the different types of canned fruit, you may be wondering what to consider when choosing one. Here is what to keep in mind when purchasing canned fruit: always check the sugar content. Fruits naturally contain sugar, so added sweeteners are unnecessary.
The American Diabetes Association recommends choosing canned fruits labeled ‘unsweetened’ or ‘no sugar added.’ Look for fruits packed in 100% juice, water, or coconut water to enjoy the flavour without extra preservatives or added sugars. Remember, although canned fruits may seem like the easier option compared to frequent trips to the supermarket, consuming fresh fruits in their natural form is always a better choice than canned ones.
