Are No-Salt-Added Canned Vegetables Healthy?
No-salt-added canned vegetables can be a healthy food option for people with hypertension or those who are trying to reduce their sodium intake. But due to the canning process, they also contain fewer healthful vitamins and minerals than fresh or frozen vegetables.
Pros of No-Salt-Added Canned Vegetables
- Low Sodium: Canned vegetables without added salt may contain 5–35 mg of sodium per serving. This is much less than the 140–290 mg found in regular canned vegetables.
- Convenience: Canned vegetables are pre-cooked, making them a quick addition to your dinner plate. They also have a long shelf-life, meaning you don’t have to worry about them going bad.
- Affordable: Canned vegetables are often much less expensive than fresh or frozen alternatives.
Cons of No-Salt-Added Canned Vegetables
- Processed: The canning process changes the structure of the vegetable, reducing the bioavailability of some important vitamins and minerals.
- High in Acidity: The canning process requires vinegar or lemon juice for preservation, adding acidity to the vegetable.
- High in Sugar: Some canned vegetable varieties are very high in added sugar, which can be detrimental to your health.
Conclusion
No-salt-added canned vegetables can be a convenient and affordable option if you’re looking to reduce your sodium intake. But due to the canning process, they contain fewer healthful vitamins and minerals than fresh or frozen vegetables. Be sure to check the nutrition label for added sugars, high levels of which can be detrimental to your health.
