An Overview of Canned Tomatoes
Canned tomatoes are a kitchen staple used in recipes like pastas, soups, sauces, and stews. While fresh tomatoes are packed with nutrition, canned tomatoes offer the benefit of being available year-round. But how does the canning process impact their nutritional value? Let's take a closer look at the health benefits these canned gems provide.
Tomato Nutrition Facts
Fresh, raw tomatoes are an excellent source of key vitamins, minerals, and antioxidants including:
- Vitamin C - 28% DV
- Vitamin K - 12% DV
- Vitamin A - 20% DV
- Potassium - 5% DV
- Lycopene - Antioxidant carotenoid
They are also low in calories, high in water content, and contain a small amount of fiber. When tomatoes are canned, the majority of these nutrients are retained.
How Canning Affects Nutrients
The canning process involves applying high heat to tomatoes sealed in cans or jars. This heat treatment preserves the tomatoes by deactivating enzymes and killing bacteria.
While canning does result in some loss of certain heat-sensitive nutrients like vitamin C and B vitamins, most key nutrients are retained thanks to the thick tomato skin protecting the inner flesh:
- 90% of minerals like potassium are retained
- 100% of fiber is retained
- 70% of vitamin A is retained
- 60% of vitamin C is retained
- 80-90% of lycopene is retained
Interestingly, some studies show canned tomatoes may offer even greater lycopene absorption than fresh tomatoes since processing breaks down cell walls.
Benefits of Canned Tomato Nutrition
Given their stellar nutrient profile, canned tomatoes provide an array of important health benefits including:
1. Lower Cancer Risk
Lycopene, the powerful antioxidant found in tomatoes, has been linked to reduced risk of prostate, lung, stomach, and colon cancers. Population studies show people with the highest tomato intake have up to a 30% reduced risk for developing certain cancers.
2. Improved Heart Health
The combination of antioxidants, potassium, vitamin C and folate in tomatoes supports heart health. They may help lower LDL cholesterol levels and blood pressure while reducing inflammation in arteries and blood vessels.
3. Better Blood Sugar Regulation
The carotenoids in tomatoes may help improve insulin resistance and blood sugar regulation, especially for people with diabetes or prediabetes. The fiber content also helps control blood sugar spikes.
4. Healthy Skin
Tomatoes’ vitamin A, vitamin C, and lycopene content make them great for your skin. These nutrients help protect against UV damage that can lead to wrinkles and age spots.
5. Digestive Health
Eating tomatoes helps stimulate the digestive system thanks to their water and fiber content. The vitamin C and potassium also promote proper nutrient absorption and gut health.
Varieties of Canned Tomatoes
Canned tomatoes can be purchased whole, crushed, diced, or in the form of sauce, paste, or puree. Here is an overview of the main types of canned tomato products:
Whole Tomatoes
Whole peeled tomatoes retain their shape with seeds and pulp removed. They offer versatility for recipes where chunks of tomatoes are preferred.
Crushed Tomatoes
As their name implies, crushed tomatoes have been processed into rough chunks along with their juice. They work well in simmered dishes like chili or bolognese.
Diced Tomatoes
Diced tomatoes are cut uniformly into small cubes. They are handy for adding texture while cooking or making homemade salsa.
Tomato Sauce
Tomato sauce is made from cooked, pureed tomatoes seasoned with salt and ingredients like onions, garlic, and basil.
Tomato Paste
Tomato paste consists of tomatoes cooked down into a thick concentrate. It provides rich flavor and texture.
Tomato Puree
Tomato puree is crushed tomato flesh without the seeds or skin. It has a smooth, uniform texture.
Selecting Quality Canned Tomatoes
Not all canned tomato products are created equal when it comes to nutrition and quality. Here are some tips for picking healthy canned tomatoes:
Check the Ingredients
Select tomatoes with no added sugar, salts, or oils. Watch out for fillers like calcium chloride or citric acid.
Go for Low Sodium Varieties
Many canned tomatoes are high in added sodium. Seek lower sodium options when possible.
Choose Tomato Puree for Cooking
Puree offers thicker, richer flavor for cooked dishes like chili or lasagna.
Use Whole or Diced for Texture
Whole and diced tomatoes add nice texture for fresh salsas, bruschetta, or salads.
Seek BPA-Free Cans
Some cans are lined with BPA plastic that may leach into tomatoes. Choose BPA-free cans when available.
Buy Organic If Possible
Organic tomatoes may have less pesticide residue and higher antioxidant levels.
Canned Tomato Recipe Inspiration
Canned tomatoes are endlessly versatile in the kitchen. Here are some unique and healthy ways to enjoy them:
Pizza Sauce
Blend canned tomatoes with garlic, olive oil, and Italian seasoning for a homemade pizza sauce.
Minestrone Soup
Simmer canned diced tomatoes, beans, pasta, and veggies for a nourishing, hearty soup.
Shakshuka
Poach eggs in a tomato sauce spiced with cumin, paprika and cayenne for this Egyptian dish.
Roasted Tomato Galette
Arrange sliced canned tomatoes over a flaky crust and roast for a delicious vegetarian main course.
Tomato Jam
Cook canned crushed tomatoes with spices, sugar, and lemon into a sweet and savory jam.
Storing Canned Tomatoes
An unopened can of tomatoes will keep 2 years from the production date on average. Once opened, canned tomatoes should be transferred to an airtight container and kept refrigerated for 5-7 days maximum.
Freezing is another great way to preserve leftover canned tomatoes. Simply transfer them to freezer bags or containers leaving a bit of head space. They will keep for 2-3 months frozen.
Conclusion
Thanks to their stellar nutrient profile, canned tomatoes are nutritious and versatile pantry staples. Selecting low sodium, additive-free varieties packed in BPA-free cans will provide the most benefits. Enjoy canned tomatoes in sauces, stews, soups, baked dishes, and more to boost your intake of antioxidants like lycopene that support overall health.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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