The top tinned superfoods for less than £1 – and how to cook with them
We reveal the 7 best tinned foods to supercharge your health while saving you time and money.
We reveal the 7 best tinned foods to supercharge your health while saving you time and money.
Our humble canned goods are having a moment – and rightly so. They’ve braved periods of bad press over the years, with claims of chemical content (bisphenol A or BPA), and slams for being high in salt and sugar. Tins were also caught up in the ‘convenience food backlash’, and had a reputation for lacking nutrients.
But with the Food Standards Agency stating that any BPA presence in our tins is "not harmful", nutritionists are coming together to bring canned ingredients back into our kitchen cupboards.
“The stigma around tinned foods is outdated and, frankly, unfair,” says author and nutritionist Clementine Pellew-Harvey.
“They are genuinely one of the most underrated tools in our nutritional arsenal. Modern canning processes actually preserve nutrients exceptionally well. Often better, even, than fresh produce that’s been sitting in a fridge for days or transported long distances.”
Pellew-Harvey adds: “Take tomatoes, for example. They’re picked and canned at peak ripeness, locking in lycopene (a powerful antioxidant) at its highest concentration. Studies show that tinned tomatoes can actually contain more bioavailable lycopene than fresh ones.”
As for food types that are low on cost and food waste, but high in the convenience stakes, tins have it all.
“From a cost perspective, they're unbeatable – you can stock a nutrient-dense pantry for a fraction of the price of fresh equivalents, and there's zero waste since they last for years,” explains Pellew-Harvey. “This makes them brilliant for budgeting and reducing food waste.”
We’re all familiar with that feeling of shame when we have to bin those fresh ingredients that are past their best in the fridge, despite buying them with such good intentions. But most tinned foods have an impressive shelf life of two to five years, so they’re perfect cupboard staples.
“This is particularly valuable for those living alone or with mobility challenges who can't shop as frequently,” adds Pellew-Harvey.
Public health nutritionist Summra Nasir believes that tinned options can be especially beneficial for potential ailments we might face in later life. “Canned foods can be a real nutritional powerhouse, especially as we get older and need extra support for bone, muscle, heart and immune health,” she says.
Nasir and Pellew-Harvey run us through their top seven tinned foods for giving the biggest nutritional bang for our buck.
This include sardines and salmon. “The little bones in sardines and salmon are packed with omega-3 fatty acids EPA and DHA, for heart and brain health, plus vitamin D and calcium,” explains Pellew-Harvey.
These nutrients are crucial for immunity, bone density, cognitive function and reducing inflammation – all priorities as we age.”
“Tinned oily fish is also a great source of protein, to help build muscle and strength,” adds Nasir.
A true superfood indeed, chickpeas are packed full of fibre and plant proteins, says Nasir: “Not only do they keep you fuller for longer, they can help to lower cholesterol levels and keep blood sugars steady.
"This can work towards preventing chronic diseases such as type-2 diabetes, high cholesterol, high blood pressure, heart disease and certain cancers, especially bowel cancer, later in life.”
Pellew-Harvey adds: “They're also rich in folate and iron, which can help combat fatigue and support healthy blood cells.”
If you’re in need of an energy boost, butterbeans deliver. They’re rich in folate (also known as vitamin B9), which boosts red blood cells and reduces our risk of folate deficiency anaemia. It also helps to convert carbohydrates into that much-needed energy.
Pellew-Harvey says: “Butterbeans are another excellent source of protein and fibre, as well as potassium, which helps to regulate blood pressure.”
One of the most versatile store cupboard ingredients, and essential for those rustic winter stews and soups, tinned tomatoes are among the cheapest tins on the supermarket shelves. They're packed with nutritional goodness, too.
Nasir explains: “You can find the powerful antioxidant lycopene in tinned tomatoes, which helps fight against certain cancers, especially prostate cancer in men.
“Cooking the tomatoes before canning them actually increases the lycopene content compared to fresh tomatoes, so canned versions can have more health benefits.
“They’re also high in vitamin C and potassium, both of which help to support your immune system and heart function.”
Disease-fighting, satiating and nutrient-dense, a can of lentils is the ultimate health-booster.
Pellew-Harvey says: “Here we have protein, fibre, iron and folate in one convenient tin. Lentils support heart health, digestive function and sustained energy levels.”
Lentils are also high in phenols, with anti-inflammatory properties that can help reduce the risk of chronic diseases, including irritable bowel syndrome (IBS) and arthritis.
A low GI food, tinned lentils can help to manage blood sugar levels and are a valuable source of sustenance in vegan diets.
Tinned sweetcorn can be used to bulk out tuna mayonnaise and add bite to a salad, and health experts reckon it isn’t given the nutritional credit it deserves.
“It retains its nutrients brilliantly, even after canning,” says Nasir. “It’s efficient at slow-releasing carbohydrates for a steady energy supply, and is rich in fibre, folate and B vitamins.”
Pellew-Harvey adds: “Tinned sweetcorn contains the antioxidants lutein and zeaxanthin, which support eye health and may reduce age-related macular degeneration risk.”
Although some premium brands can be pricey, there are more affordable options in the shops that come in at just under £1.
Pellew-Harvey says: “A brilliant dairy-free source of healthy fats, the medium-chain triglycerides (MCTs) in coconut milk can support brain health and provide quick energy.”
MCTs are also known to have anti-fungal and anti-microbial properties, which offer protection from viruses and infections.
A key player in good gut health, coconut milk is packed with electrolytes that combine with healthy fats to nourish the digestive lining, relieving constipation and easing the symptoms of IBS.
Nasir advises: “All of these tinned foods are great additions to your diet, but always opt for low-sodium options, as well as ones that are in water rather than brine or sugar.
“You should also rinse tinned pulses and beans to remove any excess salt before cooking.”
Pellew-Harvey adds: “The key, I’d say, is to read the labels. Plain, tinned vegetables, pulses, and fish in water or olive oil are nutritional powerhouses. It's the tinned foods with added salt, sugar and preservatives that we need to be mindful of – but that's about making informed choices, not avoiding tins altogether.”
“The golden rule: stick to single-ingredient tinned foods (fish, vegetables, pulses, tomatoes) rather than processed, multi-ingredient products,” says Pellew-Harvey.
So, should we step away from the spaghetti hoops?
Sadly, the answer is ‘yes’, say our nutritionists. “Avoid all canned pastas, such as ravioli and spaghetti, as these products are much higher in sugars, salts and preservatives (nitrates), which can cause high blood pressure in excess.”
Pellew-Hervey runs us through a list of ‘tins to avoid’, particularly in later life:
These are typically high in sodium and saturated fat, plus they often contain nitrates and preservatives.
High sodium intake can exacerbate blood pressure issues, which become more common with age.
Tins like these are usually loaded with salt, sugar and refined carbohydrates, with minimal nutritional value.
They're ultra-processed and lack the fibre, vitamins and minerals our bodies need.
These contain excessive added sugar.
Always opt for fruit tinned in juice or water instead.
The colder months are perfect for cooking nourishing comfort food with canned ingredients, say our nutritionists.
“Indian chickpea masala stews, pasta bakes with tinned fish and colourful vegetables, creamy butter bean soups with sourdough, and jacket potatoes with baked beans are all easy, hearty meals, packed with nutrients,” says Pellew-Harvey.
Here, she shares her top six tinned recipes:
Sauté onions and garlic, add tinned tomatoes, tinned butter beans, vegetable stock and a handful of spinach. Season with paprika and herbs. Best served with crusty bread, this meal is warming, protein-rich and costs under £2.
Mash tinned sardines with tinned chickpeas, lemon juice, olive oil and fresh parsley. Serve on wholegrain toast or with salad. It's brilliant for omega-3s and plant protein.
Fry curry paste, and add tinned lentils, tinned tomatoes and tinned coconut milk. Simmer for 10 minutes. Add spinach at the end. Serve with rice or naan. It's a curry that's creamy, satisfying and nutrient-dense.
Blend tinned mackerel with Greek yogurt, lemon juice and dill. Spread on oatcakes or use as a jacket potato topping. It's high in omega-3s and protein.
Use tinned tomatoes as the base, and add tinned chickpeas, frozen mixed vegetables, vegetable stock and Italian herbs. Simmer for 20 minutes. This soup freezes beautifully and costs pennies per portion.
Brown some mince (or keep it veggie) and add tinned tomatoes, tinned kidney beans, tinned sweetcorn, chilli powder and cumin. Slow cook for 30 minutes. It's perfect comfort food that's packed with fibre and protein.
Image credit: Getty Images
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