Benefits of No Sugar Added Canned Fruit and How to Enjoy It

Enjoying Canned Fruit on a Low Sugar Diet

Canned fruit can be a convenient way to enjoy fruit year round. However, many canned fruit options are packed in sugary syrups. Thankfully, there are an increasing number of no sugar added canned fruit choices available for those looking to reduce their sugar intake.

Sugar Content in Canned Fruit

The amount of sugar in canned fruit depends on the packing liquid:

• In syrup - 10-20g sugar per serving
• In light syrup - 7-15g sugar per serving
• In juice - 3-8g sugar per serving
• No sugar added - 0g added sugar

Syrup packed and even juice packed fruit can contain significant added sugar. No sugar added is the best low sugar option.

Finding No Sugar Added Canned Fruit

Read labels carefully to find no sugar added canned fruit options. Look for:

• "No sugar added"
• "In water" or "in pear juice" vs. "in syrup"
• 0g added sugars in the nutritional facts

Leading brands offering no sugar added canned fruit include Del Monte, Dole, Seneca, and Whole Foods 365 Everyday Value.

Nutrition Benefits of Canned Fruit

Canned fruit offers several nutritional perks despite being processed and cooked during canning:

Fiber

Canned fruit provides 2-4g fiber per serving for digestive and heart health.

Potassium

Important for fluid balance and blood pressure, canned fruit delivers over 10% DV potassium.

Vitamin C

No sugar added canned fruit still provides a good amount of immune supporting vitamin C.

Lycoprene

The process increases lycopene levels in tomatoes, an antioxidant that may reduce cancer risk.

Choose fruit canned in juice or water to get the most nutritional bang for your buck.

Top No Sugar Added Canned Fruit Options

Many types of fruit are now available canned with no added sugar. Here are some of the best options:

Peaches

Juicy, sweet peaches are delicious canned in juice or water. Enjoy in yogurt parfaits or cottage cheese.

Pineapple

Pineapple rings or chunks add a tropical flair and vitamin C to recipes like salads, kebabs and more.

Pears

Buttery soft canned pears pair well with cheeses and lend fiber and potassium.

Applesauce

Look for unsweetened applesauce without added sugars or oils. Makes a great snack or baking substitute.

Cherries

Both tart red cherries and sweet black cherries offer antioxidants like anthocyanins when canned with no sugar added.

Be sure to mix up the fruit you choose to reap a wide range of vitamins, minerals and antioxidants.

Tips for Enjoying Canned Fruit

Here are creative and delicious ways to enjoy canned fruit on a no sugar added diet:

Greek Yogurt Parfaits

Layer no sugar added peaches, pineapple, or pears with plain Greek yogurt and high fiber cereal or granola.

Overnight Oats

Mix canned fruit into overnight oats along with chia seeds, nuts and a dairy or non-dairy milk of choice.

Salads

Top leafy green and grain salads with canned fruits like mandarin oranges, cherries, peaches and pineapple.

Kabobs

Thread canned peaches, pineapple and pear chunks onto skewers with chicken and veggies for a grilled kabob.

Salsa

Add canned peaches, pineapple or mandarin oranges to homemade salsas for a flavor twist.

You can substitute canned varieties for fresh fruit in most recipes.

Potential Drawbacks of Canned Fruit

While convenient, canned fruit does have some downsides to consider:

High Sodium

Canned fruit tends to be high in added sodium, which is problematic for some health conditions.

BPA Linings

Some cans still use BPA linings, controversial for potentially disrupting hormones.

Lacks Juiciness

The canning process saps some of the moisture out of fruit, leaving it with a different texture.

Less Fiber

Canned fruit has slightly less fiber than fresh since the skins are typically removed.

Enjoy canned fruit in moderation and opt for no salt added, low sodium versions when possible. Glass jars or pouches can help avoid BPA.

Canned Fruit and Blood Sugar

The natural sugar in fruit can impact blood sugar levels. Heres how canned fruit fits into a diabetes diet:

Glycemic Index

Canned fruit has a slightly higher glycemic index than fresh fruit but still falls into the low to moderate GI range.

Portion Sizes

Watch portion sizes with canned fruit, as its easy to overeat. Stick to 12 cup servings.

Pair with Protein or Fat

Pairing canned fruit with protein sources like yogurt or nut butters helps slow sugar absorption.

Look for Low Sugar Varieties

Focus on canned options labeled no sugar added, in juice or water.

In moderation, canned fruit can be safely enjoyed as part of a diabetic diet.

Cost Savings of Canned Fruit

Economics may also factor into choosing canned fruit. Heres how the costs compare:

• Canned fruit costs $0.50-$3 per can/jar
• Fresh fruit averages $2-$6 per pound
• Frozen fruit averages $1.50-$5 per pound

Ounce for ounce, canned fruit is typically cheaper than fresh or frozen. Buying store brand canned fruit can maximize the savings.

Less Food Waste

The long shelf life of canned fruit means less spoiled produce and food waste.

More Affordable Out of Season

Enjoy peaches and pineapple year-round without high costs.

Buy Generic Brands

Opt for store brand canned fruit to get the same product for less money.

For those on a tight budget, canned fruit can be the most affordable way to work fruit into the diet.

Selection and Storage of Canned Fruit

Proper selection and storage helps canned fruit retain maximum nutrition and flavor. Follow these tips:

Selecting Canned Fruit

• Inspect cans for dents, swelling, or damage.
• Check best by dates and choose farthest out dates.
• Make sure fruit looks intact and well colored.
• Give cans a shake to check fruit is submerged in liquid.

Storing Canned Fruit

• Store unopened cans in a cool, dry place.
• Once open, refrigerate and use within a week.
• Freeze extra fruit in portions for longer storage.

Follow basic food safety guidelines and use opened canned fruit promptly for best quality.

Healthy Canned Fruit Recipes

Here are some nutritious recipes that highlight canned fruit:

Pear and Arugula Salad

Toss pears, arugula, walnuts and feta cheese with balsamic vinaigrette for a gourmet salad.

Overnight Cherry Chia Pudding

Mix canned cherries into chia pudding along with vanilla yogurt and slivered almonds for an easy breakfast.

Peach Salsa

Stir canned peaches into fresh tomato salsa plus red onion and cilantro for a unique topper for tacos, fish or chicken.

Pineapple Coconut Nice Cream

Blend pineapple, coconut milk, banana, and vanilla for a dairy free nice cream dessert.

Let canned fruit shine by using it as the star ingredient instead of just an addition to recipes.

Is Canned or Frozen Fruit Healthier?

Both canned and frozen fruits have pros and cons for nutrition and health:

Canned Fruit Benefits

• Convenient storage at room temperature.
• Long shelf life of 2+ years.
• Lower cost than fresh or frozen.

Frozen Fruit Benefits

• Frozen at peak ripeness.
• No added liquid or preservatives.
• Better texture than canned.

For maximum nutrients, frozen fruit may have a slight edge. But canned is more affordable and convenient.

Healthy Swaps for Canned Fruit

In some cases, other options may be preferable to canned fruit:

Fresh Fruit

Higher in nutrients and fiber with crisper texture.

Frozen Fruit

Frozen at peak ripeness and no added sugars or preservatives.

Dried Fruit

Dried fruit offers portability, but pay attention to added sugars.

Fruit Cups

Fruit cups in juice provide only 1-2 servings of precut fruit.

Enjoy a mix of fresh, frozen, dried and minimal canned fruit for overall balance.

Tips for Adding More Fruit to Your Diet

Here are simple suggestions to eat more fruit daily:

• Always keep fruit visible on your kitchen counter or table.
• Stock up on frozen berries for smoothies and oatmeal.
• Pack portable fruits like tangerines, apples and bananas for snacks.
• Explore different fresh seasonal fruits regularly.
• Add fruit to salads, yogurt, cottage cheese and pancakes.

Aim for at least 2-3 servings of fruit per day for good health. Canned options can help you meet that goal.

The Bottom Line on Canned Fruit

Enjoyed in moderation, no sugar added canned fruit provides key nutrients, convenience, and cost savings. Select fruits canned in juice or water and be mindful of portion sizes and sodium content. Canned fruit can be a diet-friendly way to get in a serving of fruit when fresh is not an option.

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.