Good and Bad Canned Food for Weight Loss

Good and Bad Canned Food for Weight Loss

Yes, you read the title right. Let’s say it again… Canned foods can really help you shed that ugly unwanted weight. For one, canned foods make eating healthy foods such as lean protein, fruits, vegetables, etc. easy as well as quick.

According to a July 2015 study in ​Nutrients, people who eat canned fruits plus vegetables were eating more produce overall. As compared to those people who were skipping canned produce. Not only this but ample amounts of other studies also proved that people who prefer eating more plant-based tend to weigh less. One of the major studies by the Academy of Nutrition and Dietetics approved this fact.

If you’re someone trying to eat cleaner, canned food can still fit within your diet. You can also consider good quality food that comes in custom glass jars. Although, eating fewer processed foods absolutely helps with weight loss, according to a May 2019 study in ​Cell Metabolism​). Canned foods still secure a major spot. 

The 4 Good Canned Foods for Your Weight Loss

For healthy weight loss, you need to look for canned foods with simple and short ingredient lists. Your goal should be to choose a brand that’s free from added sugar or salt. Or either at least limits how much sugar and salt they add. 

Here are the 4 best options to aid your weight loss journey:

  • Beans

Canned beans, irrespective of variety, contain high levels of fiber. Beans also come in spout pouch wholesale, so you could take them anywhere. It greatly helps you feel and stay full even if you are on a low-calorie diet.

However, increasing your daily fiber target to 30 grams may significantly help you lose weight. A study was published in Annals of Internal Medicine in February 2015. In that study, people who made no other dietary changes other than aiming for 30 grams of fiber per day lost nearly 5 pounds in one year.

A half-cup serving of beans delivers anywhere from 15 to 25 percent of your daily fiber target. Well, it also depends on the bean variety.

We prefer to look for low-sodium or no-added-salt versions of canned beans. In this way, you will be able to save on sodium as well as prevent water weight gain.

  • Canned Fish

Picking the right canned fish is one of the most straightforward ways. Especially, when it comes to meeting your weekly fish intake recommended for general health (two servings as for the record).

However, according to a July 2018 review in Nutrients, eating fish on a regular basis may help you lose weight. Researchers discovered that in a number of studies, people who ate fish more per week had a smaller waist circumference. As compared to the people who ate less fish.

Furthermore, one type of fish did not appear to have a greater weight-loss benefit than another. However, we highly recommend that you stick to baked, grilled, or even poached versions of fish along with other seafood. This is because fried versions will add extra calories in your diet. 

  • String Beans

Including (fiber-rich) green beans in your normal intake may help you lose weight. Especially if you’re in the perimenopause phase.

According to a meta-analysis which was published in the June 2011 issue of The New England Journal of Medicine. A group of people assigned females at birth as well as ages 46 to 51 years old. They regularly ate green beans and lost a little more than a pound more (over four years). As compared to their counterparts who didn’t eat string beans at all. 

In fact, incorporating a single serving into their daily routine resulted in weight loss.

  • Fruits

You’re probably not eating as much fruit as you should be, right? Don’t worry, the majority of Americans are doing the same.

However, if you will increase your fruit intake, it may aid in weight loss. According to a June 2020 study which was published in Nutrients, increasing your daily fruit servings was directly associated with both – weight loss as well as not gaining weight. For example long-term weight stability. 

Also, if you are a big fan of pears or apples, stock up. Another study states that eating pears and apples on a regular basis is associated with the most weight loss in adults.

The 4 Bad Canned Foods for Your Weight Loss

Below are 4 worst choices you can make to stop losing weight:

  • Sweet Corn

Increasing your intake of canned sweet corn along with other starchy vegetables significantly aids in weight gain.

According to a recent study, when adults add an extra serving of corn to their daily diet, they probably gain about 2 pounds as compared to their counterparts who ate less sweet corn.

  • Processed Meats

Do you prefer canned Vienna sausages, SPAM, corned beef, or similar stuff in your daily diet? Well if you are eating these items on a regular basis, it could lead to weight gain down the line.

According to a June 2011 meta-analysis published in The New England Journal of Medicine. The majority of adults who regularly consumed processed meats along with unprocessed red meats gained nearly an extra pound. As compared to those who did not consume these meats as frequently. 

  • Boiled Peanuts

Yes, boiled peanuts are delicious. But they have a lot more sodium than the roasted version.

A quarter cup of one brand of boiled peanuts, for example, contains 13% of your daily sodium. On the other hand, a quarter cup of a popular brand of salted peanuts contains only 4% of the daily sodium.

  • Refried Beans

This popular Mexican side dish typically contains a significant amount of fat. This amount of fat can be added in the form of oil or lard. As a result, this adds up in terms of calories.

Not only this, but refried beans also contain a significant amount of sodium. A half-cup of traditional refried beans, for example, contains about 5% of your daily saturated fat. This is a quarter of your daily sodium. 

On the other hand, a half-cup of low-sodium beans contains no fat. It also has less than 5% of your daily sodium intake. As a matter of fact, when your daily diet is high in sodium, your body holds more onto the water.

As a result, you suffer puffiness, bloating, and ultimately, weight gain. 

The Bottom Line

There’s a reason why canned foods are pantry staples. This is because they’re a quick and easy way to get more fruits, vegetables, beans, as well as lean proteins into your weight loss diet. Also, if the food canning is done under authentic small canning lines, chances of better food quality are high too. 

Any healthy eating pattern can include canned fruits, vegetables, legumes, and fish. No matter what form you choose. in any form. Experts do agree that eating more fruits and vegetables – whether canned, frozen, or fresh – is an important part when it comes to maintaining a healthy diet.