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Here, an expert-supported guide describes how this type of product can rival its fresh counterpart.

As we all know, fruits and vegetables are rich in vitamins, minerals, and antioxidants needed to stay healthy-especially as a runner. However, if you think that eating fresh fruits and vegetables is the only way to maintain nutrition and achieve optimal performance, think again.

We talked with two registered dietitians to discuss the advantages and disadvantages of eating canned fruits and vegetables. Moreover, we have developed this guide to help you finally understand whether canned fruits and vegetables are healthy, and which ones are best placed in the pantry to meet your dietary needs.

“Canned vegetables and fruits are usually equivalent to—sometimes even better than—fresh fruits or vegetables because they are processed very quickly after being picked,” said Julie Stefanski, spokesperson for the Academy of Nutrition and Nutrition and CSSD's RDN. According to According to the Institute of Nutrition and Nutrition, fruits and vegetables are picked at their highest freshness a few hours before canning, and many nutrients are actually preserved during the canning process.

In fact, Melissa Majumdar, a weight loss coordinator at Emory University Hospital in Atlanta, MS, RD, is also a runner. She said most nutrients, such as fat-soluble vitamins-A, D, E, and K-and Because protein and fiber will be retained and remain unchanged during the canning process. Moreover, due to the calories used in the canning process, poorly water-soluble vitamins (such as vitamin C and B) will be reduced. Ultimately, Majumdar says, you don't have to be afraid of the canned food shelves in the grocery store.

In a study published in the American Journal of Life Medicine, researchers found that canned food is an economical way to increase nutrition. Studies have shown that the cost of canned vegetables can be as low as 20% of the cost of fresh vegetables. If stored properly, canned fruits and vegetables can be kept for a long time. (FYI: The U.S. Department of Agriculture recommends storing canned food in a cool, dry environment-avoid storing them under the kitchen sink or basement-and never use any rusty, swollen, or leaking cans.)

More importantly, the shelf life of most canned fruits and vegetables is close to five years, Majumdar said. "I think this is one of the advantages of using canned fruits and vegetables, because their shelf life definitely exceeds that of fresh fruits and vegetables," she said.

Finally, in the long run, canned fruits and vegetables will be more convenient. Majumdar said: "I think one of the best things is that [food] is ready." "You come back from a run, you are hungry or tired-it is ready for you. There is no peeling or washing. I hate it. When I expect that I will eat this [fresh] apple or banana, and you get it, it has a burden, or it has passed its golden age." So, canned fruit is a good backup.

But you don’t have to replace fresh fruits and vegetables with canned food. In contrast, Stefanski and Majumdar both recommend the use of canned food as a supplement to fresh food. In this way, you can ensure that all your nutritional needs are met.

"Sometimes, when we have something fresh, it has to be refrigerated somewhere, or it gets old because it travels far. So, many times people buy fresh, and when they run out within a week, they just don’t have any Vegetables. It’s best to put something in your cupboard so you can use it at the end of the week,” Stefanski said.

Many people may avoid canned fruits and vegetables because of the lining of cans. A study published in Environmental Research in 2015 found that bisphenol A (BPA), a synthetic chemical used in epoxy resins, was found in the urine of people who consumed canned vegetables, fruits, pasta, and soups. ) Higher content. Moreover, a report issued by the Environmental Health Center in 2017 showed that BPA found in the lining of cans would migrate to the food in the cans. According to the Encyclopedia of Environmental Health, this chemical is an environmental health issue that affects circulating hormone levels, cardiovascular health, obesity, male and female reproductive health, and hormone-driven cancers in children.

In response to this research, many consumers turned to fresher options to avoid this toxic chemical. This has led canners and some food production companies in the United States (such as Del-Monte, Trader-Joes, and Amy's Kitchen) to strive to provide BPA-free products. Moreover, according to the Canned Food Research Institute, almost all canned foods now do not contain BPA. If you are concerned about the BPA content in canned foods, please consider buying a specific brand that offers BPA-free products, as there are many options.

In addition to BPA, some canned fruits and vegetables may contain salt or sugar. Therefore, be sure to read the label to find out which method works best for you. Some brands offer "no salt" or "no sugar" options.

"Vegetables usually do not add sugar, but salt may be added. Salt is not added to preserve it-it is added for the taste that is lost when heated," Majumdar said.

But salt is not always a bad thing, she said, especially for runners if it is consumed during race time. Majumdar said that as long as you drink a can of tomato juice, you can replenish your body with electrolytes.

If you want to avoid salt due to health conditions or personal reasons, you can buy unsalted canned food, or you can reduce some of the sodium content by draining the water from the can—up to 40%, says Stefans base. It all depends on your personal needs and preferences. Consult your dietitian or doctor to find out which method is best for you.

On the other hand, if you want to avoid adding sugar to canned fruits, Majumdar will say to pay attention to words ending in "-ose". "Any word ending in'-ose'-such as glucose, fructose or sucrose-is sugar," she said. She said that ideally, you are looking for 100% juice in water or its own juice.

Stefanski said that when looking for the best canned fruits and vegetables, you will have to conduct your own taste test-most importantly, you want to eat the food of your choice. Also, consider what you are cooking and whether it requires fresh or canned ingredients. "When you think about making a recipe, you need to determine whether you need this texture in the recipe," Stefanski said.

Here are some canned fruits and vegetables that you need to keep in mind next time you go shopping at the grocery store.

1. Tomatoes: "For tomato products, there is actually more lycopene in canned tomatoes than fresh ones, and lycopene is very good for overall health," Stefanski said. A research review found that eating foods rich in lycopene, such as tomatoes, can reduce the risk of health problems such as prostate cancer and cardiovascular disease.

2. Pumpkin: According to Stefanski, canned pumpkin is cooked before packaging, so you can add it directly from the can to smoothies and oatmeal. "Canned pumpkin is very high in vitamin A. It is very beneficial to our immune system, especially at this time of year," she said.

3. Beans: These are great choices for keeping your intestines healthy because they contain fiber. Stefanski recommends hoarding beans such as chickpeas. Stefanski explained that when fiber is broken down, it nourishes the cells in our body to strengthen the immune system. "Runners are definitely more likely to get sick because they often push their bodies to their limits. Therefore, having good gut health is very important," she said.