Canned Foods You Should Avoid at the Grocery Store

Canned foods offer convenience and long shelf life, but not all canned products are created equal. Some may contain high levels of sodium, sugar, or unhealthy additives that can undermine a healthy diet. By avoiding products with excessive sodium, added sugars, and unhealthy additives, you can make healthier choices that better support your overall well-being. Always check labels carefully and opt for the lowest sodium, no added sugar, and least processed options whenever possible. To help you make better choices, here’s a list of ten canned foods you might want to avoid at the grocery store, along with reasons why they’re best left on the shelf.

Canned Fruit in Heavy Syrup

Why to Avoid: Canned fruits packed in heavy syrup contain high amounts of added sugars, which can lead to excess calorie consumption and contribute to weight gain and metabolic issues. Opt for fruits canned in their own juice or water for a healthier alternative.

Healthier Choice: Fresh fruit or canned fruit in natural juice or water.

Courtesy: Handmadepictures / Getty Images

Canned Vegetables with Added Salt

Why to Avoid: Many canned vegetables are preserved with added sodium, which can contribute to high blood pressure and heart disease. The excess salt used to enhance flavor and extend shelf life often outweighs the nutritional benefits of the vegetables themselves.

Healthier Choice: Low-sodium or no-salt-added canned vegetables.

Courtesy: Food Storage Moms

Canned Soup with High Sodium Content

Why to Avoid: Canned soups are notorious for their high sodium levels, which can exceed recommended daily limits and contribute to hypertension. Additionally, some soups contain unhealthy fats and preservatives.

Healthier Choice: Look for low-sodium or no-sodium-added soups, or make your own soup from scratch.

Courtesy: Corbis via Getty Images

Canned Meat with Added Preservatives

Why to Avoid: Canned meats, such as canned chicken or beef, often contain preservatives and artificial additives. These can include nitrates, nitrites, and high levels of sodium, which are less healthy compared to fresh or frozen meats.

Healthier Choice: Fresh or frozen meats, or meats canned without additives.

Courtesy: Keystone Meats

Canned Pasta with Added Sugar

Why to Avoid: Canned pasta dishes often contain added sugars and high levels of sodium. These ingredients are used to enhance flavor and shelf life but can be detrimental to your health, contributing to increased calorie intake and metabolic issues.

Healthier Choice: Make pasta dishes from scratch or choose fresh or frozen pasta options with minimal added ingredients.

Courtesy: Getty Images

Canned Chili with High Sodium and Fat

Why to Avoid: Many canned chili products are high in sodium, saturated fats, and sugars. This combination can lead to unhealthy cholesterol levels and contribute to heart disease and high blood pressure.

Healthier Choice: Prepare homemade chili with lean meats and fresh vegetables, or look for low-sodium, low-fat canned chili options.

Courtesy: Hormel

Canned Fruit Juices with Added Sugar

Why to Avoid: Canned fruit juices often contain high amounts of added sugars, which can spike blood sugar levels and contribute to weight gain. They may also lack the fiber found in whole fruits.

Healthier Choice: Opt for 100% fruit juice with no added sugars or drink water with a splash of fresh fruit for flavor.

Courtesy: ggfmcg

Canned Creamed Soups

Why to Avoid: Canned creamed soups are typically high in saturated fats and sodium. They often contain unhealthy additives and preservatives that can detract from their nutritional value.

Healthier Choice: Use homemade cream soups made with healthier ingredients or look for low-fat, low-sodium alternatives.

Courtesy: Sara Haas

Canned Beans with Added Salt and Sugar

Why to Avoid: While beans are a great source of protein and fiber, many canned varieties are packed with added salt and sugars, which diminish their health benefits and increase calorie and sodium intake.

Healthier Choice: Choose low-sodium or no-salt-added canned beans, or cook dried beans from scratch.

Courtesy: Express News

Canned Vegetables with Added Flavorings

Why to Avoid: Some canned vegetables come with added flavorings, such as cheese sauce or cream, which can significantly increase their calorie, fat, and sodium content. These added ingredients can turn a healthy vegetable into a less nutritious option.

Healthier Choice: Select plain canned vegetables and season them yourself with herbs and spices to control the added ingredients.

Courtesy: Shutterstock

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