Individuals aiming to maintain a healthy diet often gravitate towards the fresh produce section while shopping, sometimes overlooking canned foods. Canned items are commonly associated with convenience rather than nutrition. However, certain pantry essentials can actually be the healthiest and most cost-effective options available at the supermarket.
Reporter Phoebe Cornish embarked on a quest to identify the most nutritious yet budget-friendly foods. After consulting with six top food and nutrition experts, she discovered some surprising insights. All experts highlighted the same five affordable ingredients as crucial for a balanced diet.
As nutritionist Sarah Osborne rightly points out, it is important not to mistake convenience foods for fast food or unhealthy options.
Phoebe’s investigation revealed that some canned products high in added sugars, salts, or artificial additives should be avoided, such as certain soups, pre-made pasta sauces, and sweetened baked beans. Processed canned pasta meals are also discouraged due to their low nutritional value.
Despite these warnings, health coach Steve Bennett emphasizes the benefits of exploring other canned ingredients. According to him, canned foods offer convenience, affordability, and extended shelf life, with quality choices like fish, tomatoes, and legumes retaining their nutritional value. Sardines, in particular, are praised by Steve as nutritional powerhouses due to their protein, omega-3 fatty acids, and calcium content from edible bones.
Experts unanimously recommend sardines, mackerel, and salmon as top choices. Tuna and sardines are both rich in protein and omega-3 fatty acids, but sardines, often canned with bones, provide additional calcium and generally have lower mercury levels.
Canned sardines are processed in a way that makes the bones safe and easy to consume without altering the texture. Ann Garry, CEO and Director of Nutrition Training at Health Coaches Academy, emphasizes the numerous benefits of canned oily fish like sardines, mackerel, or salmon, which are packed with essential omega-3 fats crucial for heart and brain health, as well as vitamin D and calcium.
Health and wellbeing physiologist Hannah Belsham identifies sardines as one of the most nutrient-dense and cost-effective foods available, priced between 49p and £1.20 for a 120g can at most UK supermarkets. She recommends pairing sardines with rye crackers, cream cheese, lemon juice, and chives for a delicious and protein-rich snack.
Another kitchen staple, canned tomatoes, are highlighted as excellent sources of antioxidants, particularly lycopene, which becomes more bioavailable after cooking or processing. They also offer potassium, vitamin C, and fiber, making them a versatile and nutritious choice.
Stocking up on canned tomatoes, priced as low as 39p for a 400g can, is recommended by health coach Steve Bennett as a go-to ingredient for quick sauces and stews. He suggests enhancing the flavor by adding fresh herbs, spices, and garlic.
Italian chef Giancarlo Caldesi’s advice to opt for whole plum tomatoes rather than chopped ones is shared by Steve, citing their superior quality and reduced water content.
Chickpeas, priced between 49p and £1 for a 400g can, are celebrated as a nutritional powerhouse, offering plant-based protein, fiber, and complex carbohydrates for sustained energy and digestive health. They are recognized for stabilizing blood sugar levels and promoting gut health due to their high fiber content.
Registered nutritionist Robbie Puddick points out that chickpeas aid in maintaining satiety and stabilizing blood sugar levels. Their high fiber content also supports gut health by fostering the growth of beneficial gut bacteria.
Opting for black beans, also priced between 49p and £1.15 for a 400g can, is recommended for their nutritional value, including protein, fiber, and resistant starch. Black beans are praised for supporting gut health, regulating blood sugar levels, and promoting cardiovascular well-being.
Lentils, another plant-based protein and fiber source, are lauded for their benefits to gut health, blood sugar regulation, and heart health. Registered dietitian Vassiliki Sinopoulou highlights the convenience of lentils, as they do not require overnight soaking.
When it comes to tinned fruits, selecting varieties in water instead of syrup is advised to avoid unnecessary added sugars. Tinned fruits offer a convenient way