A canned vegetables diet is not a specific diet plan, but they can be a healthy addition to a well-balanced diet plan. The United States Department of Agriculture recommends consuming at least five servings of vegetables every day. Canned vegetables still contain nutrients that make it worth eating if fresh vegetables are not available. According to "The Wellness Encyclopedia of Food and Nutrition," canned vegetables undergo a heating process that can destroy vitamins, minerals and enzymes. In addition, large amounts of sodium are also added after vegetables have been processed.
Types
Several types of canned vegetables are available to include in your diet. Common fruit vegetables that are canned include peppers and tomatoes. These types of vegetables are good sources of vitamin C. Root vegetables such as beets, carrots and sweet potatoes contribute potassium and fiber. However, root vegetables are also higher in calories than other types. Starchy carbohydrates such as snap beans, Lima beans, peas and sweet corn have more protein than other vegetables. Canned asparagus and artichokes tend to be rich in calcium, vitamin C and fiber. You can even find canned leafy vegetables such as spinach, which is a good source of iron.
Benefits of Fiber
Eating a wide variety of canned vegetables contributes a significant amount of dietary fiber. Fiber absorbs water to create soft and bulky stools. According to "The Nutrition Bible," this allows stools to quickly pass through the intestines for easier elimination. Fiber may help prevent constipation, irritable bowel syndrome and colon cancer. Increase your intake of fiber slowly to avoid side effects such as gas, bloating and diarrhea. Drink plenty of water when eating fiber to reduce the risk of blocking your digestive tract.
Function of Antioxidants
Canned vegetables contain phytonutrients called carotenoids. Carotenoids act as antioxidants by protecting you against harmful "free radicals." Free radicals are produced by your body during metabolism and can damage your cells and DNA. According to the University of New Hampshire, this damage is linked to cancer, cardiovascular disease, cataracts and a decline in your immune system. Antioxidants in vegetables bind and escort free radicals out of your body. Incorporate antioxidant-rich canned vegetables in your diet such as spinach, sweet potatoes, carrots, peppers, pumpkin, asparagus and tomatoes.
Considerations for Sodium
The United States Department of Agriculture recommends limiting the amount of sodium in your diet to no more than 2,400 mg a day. Many canned vegetables contain high levels of sodium. According to Annecollins.com, excess sodium in your diet is linked to high blood pressure, heart disease and water retention. Reduce the amount of sodium in your diet by buying "lower-sodium" canned vegetables. In addition, rinse vegetables from cans thoroughly before consumption.
Effect on Enzymes
Enzymes are protein molecules that aid in digestive and metabolic processes. Live enzymes are often found in fresh, raw vegetables. According to Healingdaily.com, enzymes are destroyed in vegetables once they are processed for canning or heated to temperatures above 118 degrees F. In effect, enzymes are no longer able to carry out their function in digestion. Symptoms of an enzyme deficiency include bloating, abdominal cramping, heartburn and bowel disorders.
References
- "The Wellness Encyclopedia of Food and Nutrition"; University of California at Berkeley; 1992
- "The Nutrition Bible"; Jean Anderson and Barbara Deskins; 2005
- Annecollins.com: Sodium Diet Advice
- Health.gov: Dietary Guidelines
- Luteinlab.unh.edu: The Carotenoid Story
- Antioxidantreference.com: Antioxidant Rich Vegetables
Member Comments