"Eat your veggies"--for many, these words are closely associated with our mothers at the dinner table. Mom did have a point. Veggies are nutrition power houses that are packed with vitamins, minerals and fiber. However, should you eat canned or fresh veggies? Canned vegetables can certainly be cheaper, but at what price?
The Difference
The most significant difference between canned versus fresh vegetables is the sodium content. Sodium acts as a preservative, which helps keep food on the shelf longer. However, Americans consume an average of 4,000 to 6,000 mg of sodium per day when a healthy adult should actually consume no more than 2,300 mg of sodium (1 tsp) per day! If you are older than 50; are African American; or have high blood pressure, high cholesterol or diabetes, your sodium intake should not exceed 1,500 mg per day.
The Risks
Many people wonder how salt can be so bad yet taste so good. The American Stroke Association reports the risk of stroke is higher in people who consume more sodium, regardless of their blood pressure. And people older than 55 years of age have a 90% chance of developing high blood pressure in their remaining lifetime. So the odds are certainly not in our favor considering high blood pressure is called the "silent killer" because there are no signs or symptoms. In addition, high blood pressure can lead to heart disease and stroke. According to the Center for Science in the Public Interest, limiting salt consumption could save 150,000 lives per year.
A Closer Look at Green Beans
To get a better idea, let's take a look at a 8-oz can of green beans. This is low in calories and fat, yet the sodium weighs in at a whopping 380 mg for a ½ cup. If you eat the whole can, you will consume 760 mg of sodium. This would increase if you added an additional shake of salt or added cheese or butter.
For the same price, you can buy "no salt added" canned veggies. Vegetables naturally contain some sodium; the no salt added can of green beans only has only 30 mg of sodium for the whole can.
Making Changes
If your pantry is already packed with cans of veggies, make sure you rinse them before consuming them because this can help remove some sodium. No salt added canned veggies or even frozen vegetables work better for some people because they last longer and are readily available. Shaking salt onto food is a habit that can be broken. Instead, try to season your veggies with pepper and spices.
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