The advice from every dietitian is to “shop the perimeter of the grocery store.” It’s true. The outside of the store has fresh produce, the butcher and deli, and the fridges with fresh dairy products and eggs. Although these foods should make up most of your diet, the aisles have some diamonds in the rough when you know what to look for.

Here is a list of canned staples you should always keep in your pantry to enhance the nutrition, flavor, and variety of your next meal when certain foods are out of season or inconvenient to use fresh.

1. Canned beets

The fresh version does contain slightly more phosphorus, potassium, and folate per serving, but realistically, canned beets come pre-sliced, minimizing stains in the kitchen. Plus, they are still loaded with health benefits. Most notably, beets contain betaine. Betaine (also called trimethylglycine) is a methyl donor that supports healthy methylation cycles and homocysteine levels, and for this reason, betaine is an ingredient in many of Thorne’s products. Beets also contain nitrates that convert to nitric oxide (NO), which helps blood vessels dilate. As an aside, L-arginine, such as is found in Thorne’s L-Arginine and L-Arginine Plus, increases NO too. Beets pair nicely with goat cheese and kale in salads, look and taste delicious on a charcuterie board, blend unnoticeably into chocolate cake, and can provide real food coloring to anything you want to look pink (cocktails included!).

2. Canned pumpkin

Absolutely no one wants to slice, cook, and prepare pumpkin when you can simply open a can and mix it into many delicious dishes. Not to mention, fresh pumpkin is typically not available from January to August. Pumpkin is great for individuals managing weight because it’s nutrient-dense and low in calories. Because this versatile food is packed with vitamins, it supports immune health, eyesight, skin, and hair. Check out the Thorne Weight Management Program Wellness Guide for a delicious pumpkin smoothie recipe using MediBolic. Keep cinnamon nearby. Pumpkin cinnamon (protein) pancakes and casseroles can be a big hit with the whole family!

3. Canned tuna or sardines

Don’t knock it until you try it. Make baked fish cakes with either canned tuna or sardines and you won’t be disappointed! Both are great sources of omega-3 fatty acids, a nutrient we should consume in the diet at least twice weekly. Fish that are high in omega-3s support cardiovascular health, help manage cholesterol levels, support brain function, and help skin and hair look shiny. Tuna and sardines are also good sources of protein. Sardines, with their tiny edible bones, are a great source of calcium for healthy bones. The “packed in water” version is lower in calories and won’t have a strong fishy taste. Because it’s not always easy or desirable to include fish in your diet at least twice a week, consider an omega-3 supplement.

4. Canned black beans

Antioxidants, fiber, slow-digesting carbohydrates – yes, dried black beans have similar benefits, but the canned version is so convenient. Rinse before use to remove excess sodium if that's a concern. Black beans can be dropped in many crockpot recipes all winter long (chilis, soups, and dips) or tossed with quinoa and corn for a summer BBQ side dish. Black beans are also a good source of iron and help with blood sugar regulation.1 

5. Canned Italian tomatoes

Have you ever made your own red sauce? It’s simpler than you think. Mix a can of Italian tomatoes with tomato puree, garlic, olive oil, salt, pepper, and red pepper flakes for a lower sugar version than most jarred sauces; it cooks in 20 minutes while the pasta boils. Interestingly, many chefs swear some canned tomato brands taste better than fresh. The red color of tomatoes is due to lycopene, a nutrient you want to make a regular part of your diet if you are concerned about heart health, prostate health, and antioxidant support.2 (There are other healthy red foods, too.)

6. Canned chicken

This is a straight convenience product because canned chicken has a similar nutritional content to the meat you would spend 20 minutes or more cooking. This lean protein source, containing 5-8 grams of high-quality protein per ounce, is a great way to sneak extra protein into your diet. (Other convenient high-quality protein sources include eggs, whey protein, and milk.) The texture of canned chicken is softer, making it perfect for individuals with difficulty chewing or swallowing, making it a big hit with the elderly and children. Make a low-carb buffalo chicken dip, chicken fried rice, or add extra chicken to homemade soup.

7. Canned chickpeas 

Dried chickpeas (also called garbanzo beans) require soaking, sorting, and cooking. Who has time for that? The canned option is a quick and easy source of fiber, providing 13 grams per cup, and it’s known to help relieve constipation. It’s a high-FODMAP food so it might temporarily increase gas and bloating, but its health benefits might outweigh any temporary discomfort. Try a sun-dried tomato hummus or chickpea curry dish that includes turmeric and the health benefits of curcumin.

8. Canned pineapple in juice

Pineapple is expensive when out of season. Although most canned fruits contain sugary syrup, if you can find one mixed in 100-percent fruit juice, it won’t have added sugar. Pineapple naturally contains the enzyme bromelain, which promotes healthy protein digestion, supports the healing of minor bruises, and helps reduce swelling. The fruit can go on top of yogurt or oatmeal, or be eaten as a palate cleanser after a meal. Add the juice to Thorne’s Whey Protein Ice Cream recipe. Fun fact: Thorne’s Whey Protein also contains bromelain! 

9. Jarred garlic

No need for a can opener! Keep a jar in your pantry because garlic can go in and on so many foods – breakfast omelets, pasta, garlic bread – and it makes a delicious marinade on almost any meat. Garlic is a staple in the Mediterranean diet, and while fresh garlic has a slightly better nutrition profile, the jar is just too easy not to use – get the already minced for additional convenience. Garlic contains prebiotic components, fructans, antibacterial compounds, and organosulfur compounds. Research suggests garlic benefits individuals who have elevated cholesterol or gut microbiome dysbiosis.3 

10. Bottled Lemon Juice

Don’t have a fresh lemon handy – or maybe they’re too expensive? Keep a bottle of lemon juice on hand to freshen up your water and tea or try a lemon garlic chicken recipe. In addition to their potent vitamin C content, a lemon's citric acid content provides a degree of acidity (pH), and research suggests its acidity can inhibit bacterial growth, specifically pathogenic bacteria that cause diarrhea.4 Lemons are loaded with nutrients that support immune function, bone health, weight management, optimal digestion, and cholesterol management. 

References

  1. Winham DM, Hutchins AM, Thompson SV. Glycemic response to black beans and chickpeas as part of a rice meal: A randomized cross-over trial. Nutrients 2017;9(10). doi:10.3390/nu9101095
  2. Story EN, Kopec RE, Schwartz SJ, Harris GK. An update on the health effects of tomato lycopene. Annu Rev Food Sci Technol 2010;1:189-210.
  3. Chen K, Xie K, Liu Z, et al. Preventive effects and mechanisms of garlic on dyslipidemia and gut microbiome dysbiosis. Nutrients 2019;11(6). doi:10.3390/nu11061225
  4. Ekawati ERD. Lemon (citrus limon) juice has antibacterial potential against diarrhea-causing pathogen. IOP Conference Series Earth and Environmental Science; Bristol 217(1):1755-1315.