I’m sure it’s no surprise that incorporating fruits and vegetables is a great way to establish a healthy eating style. In fact, nearly nine in 10 (88 percent) of Americans agree that consuming fruits and vegetables is an important part of maintaining a healthy eating style. However, fewer than one in 10 (8.9 percent) of us meet the recommendations for vegetable intake, and only 13.1 percent meet the recommendations for fruit.
There are several reasons why we aren’t consuming more fruits and vegetables, but the number one reason given is directly related to cost. Nearly one-third (32 percent) of Americans believe that fruits and vegetables are just too expensive. Now, it’s true that fresh fruits and vegetables can be pricey, but what about canned fruits and veggies?
Comparing the cost of canned produce to fresh produce reveals that canned options are much more affordable than fresh, so why aren’t more people buying canned? When asked, 35 percent of consumers said that canned vegetables are less healthy than fresh vegetables. But are they really less healthy?
Looking at the nutrition information between canned and fresh green beans revealed that the nutritional content is pretty similar between the two. However, one of the primary differences is sodium content, with canned green beans having more than fresh vegetables. Sodium is used in canned foods to “enhance flavor and texture, prevent microbial growth, and increase shelf life.”
Due to the health concerns associated with high sodium intake, many of us are steering away from foods that contain high amounts of sodium. Fortunately, low-sodium options exist for many foods, including canned vegetables. You can also reduce the sodium content of canned vegetables by draining and rinsing with water prior to cooking. This can reduce sodium by as much as 41 percent.
Canned fruit and vegetable consumption is associated with “higher-quality diet, lower body weight, and lower blood pressure.” Canned vegetables have just as much nutritional value as fresh vegetables and can taste just as good. Canned vegetables are picked at the peak of ripeness and immediately canned, locking in flavor and nutrients.
If you are not eating enough fruits and vegetables, try canned options. They can save you time and money, and can contribute to a healthy eating style.
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This article was written by Michael Abernathy, RD and reviewed by Kris Sollid, RD.
FAQs
Fresh and canned green beans have nearly identical amounts of calcium at 37 and 36 milligrams, respectively. They are also close in iron and zinc content. Both options provide folate, which helps keep anemia at bay, although fresh green beans contain 33 micrograms, while canned present 23 micrograms.
Are fresh green beans healthier than canned green beans? ›
Don't worry — they're still nutritious. “Canned green beans have a similar nutrient content to fresh or frozen,” says Whitson. “But choose low-sodium varieties, or rinse them before cooking to remove any added salt.” Canned beans are already soft, so they don't require much cooking.
Is there any nutritional value in canned green beans? ›
Canned green beans are a good source of vitamin C, vitamin K, vitamin A and manganese. Green beans are part of the vegetable group. Foods from the vegetable group provide important nutrients like vitamin A, vitamin C, potassium and fiber.
Are canned beans as healthy as fresh? ›
According to a detailed analysis, ounce for ounce, volume for volume, home-cooked beans are significantly more nutritious than their undrained, canned versions. However, once you drain canned beans, they look virtually identical to their home cooked cousins – except for the sodium.
Are canned green beans good for gut health? ›
Green beans are full of fiber, which is an important nutrient for many reasons. Soluble fiber, in particular, may help to improve the health of your heart by lowering your LDL cholesterol (bad cholesterol) levels. The fiber in green beans helps to keep your digestive system healthy and running smoothly.
Are canned greens as nutritious as fresh? ›
"Fresh veggies often taste the best, especially if the vegetable is in season. But the good news is that the nutritional value of a vegetable isn't reduced during either the canning or freezing process — making canned or frozen veggies just as healthy as fresh ones.
Is it healthy to eat canned green beans everyday? ›
Green beans are a healthy addition to almost any eating plan because of their low calorie and fat contents. They are also nutrient-dense because they provide beneficial vitamins, minerals, and antioxidants, and their nutrients provide several health benefits.
Is it okay to eat canned beans every day? ›
Nutrition experts talk about the benefits of this oft-overlooked pantry staple. Eating a few servings of beans a day can help you reach your recommended daily fiber intake of 21 to 25 grams for women and 30 to 38 grams for men.
Should you rinse canned beans? ›
Do You Need To Rinse Canned Beans? According to The Bean Institute, you can reduce up to 41 percent of the sodium in canned beans by rinsing them. "It's fine to add the bean liquid to many recipes, but if you want to reduce the amount of sodium, it's best to drain and rinse canned beans," the website states.
Are canned green beans processed food? ›
Canned beans and tomatoes also are minimally processed, so their nutritional benefits are preserved. But ultra-processed foods are different. Far from their original state, a potato chip looks very different from a potato.
Not only are they relatively inexpensive, green beans are rich in vitamin C and beta-carotene, an antioxidant that gives fruits and vegetables their color. The vegetable helps fight inflammation and is a good source of folate and potassium, which helps regulate blood pressure.
Are raw green beans healthier? ›
Overall, the benefits of cooking this veggie likely outweigh the downsides. Cooking green beans may reduce the content of certain vitamins, but it increases their levels of antioxidants like carotenoids and isoflavones. Notably, cooking also inactivates harmful lectins.
Are fresh green beans better? ›
The type of green bean also matters, Vadiveloo said. Fresh or flash frozen is best. "That said, if what's available to you is canned green beans and you are picking between that and a non-vegetable," she said, "I would encourage people to select the canned variety." But try to grab the low-sodium option.
Are frozen green beans as healthy as fresh? ›
Frozen vegetables can be a great part of a healthy diet. They give you the same benefits as fresh vegetables, and there are extra advantages. “Despite what you might have heard, frozen fruits and vegetables contain just as many nutrients as fresh produce, and sometimes more,” says Prof.
Are bagged green beans healthy? ›
Beyond their culinary versatility, green beans are packed with nutrients that offer many health benefits. They are filled with fiber, vitamins, minerals and plant compounds that make them ideal for regular consumption.
