Dieta

Las mejores sopas, salsas y más enlatadas bajas en carbohidratos

While it’s good to eat freshly prepared foods most of the time, canned goods are a versatile pantry staple. Low-carb canned soups serve as quick meals on their own or can be used as ingredients in other dishes.

Sugar and sodium

Some canned goods are better options than others, especially if you are on a  specific diet  . Low carb canned goods are available, but carbohydrates are not the only nutritional information you need to pay attention to.

Canned goods, including soups, pasta sauce, and prepared meals, are among those most likely to contain added sugar. Many are also very high in sodium. Here’s how to find the best canned goods to stock your pantry, and what to avoid.

Canned seafood

Seafood in cans or resealable bags is an easy, low-calorie, high-protein snack. These items are often packed in oil or water to preserve consistency, but some also come with sauces for flavor.

While seafood itself is tastier than sweet, added sauces are a common source of sugar. For example, the bags a  portion  of  Starkist Chunk Light Tuna in Water  or  Albacore tuna in water Bumblebee  no sugar.

Both brands also have a line of flavored products. The  bag  tuna flavored with spicy Thai chili Bumblebee  has 7 g of sugar, all of which are added. The bag of Starkist’s Mango Chipotle Style  has 3g  of sugar.

You can buy many varieties of   packaged sardines  ,  anchovies  ,  tuna  ,  salmon , oysters, and crab without added sauce. These items are a nutritious source of essential minerals and heart-healthy omega-3 fatty acids. 1   Use them to cook fish patties, add to homemade pizzas, top salads, or put in soups and stews.

Canned soups

Most packaged soups and broths are high in sodium. Excess sodium can promote thirst and hunger signals, as well as increase the risk of high blood pressure and long-term kidney damage. 2   Additionally, sugar is often added as a preservative and flavor enhancer, which can put your appetite on a roller coaster ride and lead to unhealthy food cravings.

Sodium content will vary by type of soup and brand, so  read nutrition labels  carefully   .

Keep in mind that most canned soups contain more than one serving. If you normally eat a can, be sure to keep the serving size in mind when reviewing the nutrition facts for the soup.

The sodium content in some popular brands of canned soup includes:

Many brands offer reduced sodium versions of their most popular products, including:

Broths and broth are another pantry staple that you can use for cooking or drinking. Like canned soups, popular brands of chicken, beef, vegetable, and bone broth often offer low-sodium versions.

Whether you’re getting the original or reduced-sodium variety, check the box, can, or jar to compare the nutritional information between the brands. Here’s an example sodium content comparison for several popular brands of chicken broth.

Original

Sauces and Condiments

Sauces add flavor to many dishes, but they can also add calories, carbohydrates, salt, and sugar. You will have more control over the ingredients if you make  your own pesto  or pasta sauce at home. However, if you’re stocking up on store-bought options, look for low-sodium products with  no added sugars  , such as:

Tomato sauce and paste can also be high in salt. The sodium content (per 2-tablespoon serving) of some of the more popular salsa brands includes:

Look for low-sodium versions or consider making your own sauce at home.

Dry dairy products

For baking needs, products like   canned milk are often high in sugar. While you won’t find a specific product called “unsweetened condensed milk,” that’s the basic principle of  evaporated milk  . Evaporated milk can also come in low-fat or fat-free varieties.

Nestlé Carnation Sweetened Condensed Milk  has 22g of sugar and carbohydrates per serving. The   brand’s classic evaporated milk has 3g of sugar and carbohydrates per serving. While they won’t cut your sugar or carbohydrate intake, Nestlé also offers low-fat and fat-free evaporated milk options with fewer calories.

Canned fruits, vegetables, and beans

Canned fruits, vegetables, and beans are affordable, versatile, and can be stored for a long time. As with other canned foods, look for low-sodium options with no added sugar or syrups. Specific nutrition information will vary by brand, but here are some examples of the most popular products.

Vegetables

Look for  low carb veggies  and look at other ingredients on the can. For example, rinse canned roasted red peppers if they have been canned in sodium. Instead of sweetened “pumpkin pie filling,” look  for  plain pumpkin puree .

Beans

Beans are one of the most popular canned foods and often the most affordable, especially if you buy them in bulk. Everything from  black beans  to  beans  of  black soybean,  is an excellent addition to low carbohydrate and high protein, or even as a plate quick and filling alone.

Many brands offer low-sodium options for their popular products, including:

Fruit

In general, look for low carb canned fruits with no added sugar. Seasonal items like  cranberry sauce  can be tricky, as these items are usually sweetened to offset the natural tart flavor of cranberries.

Some brands of whole cranberry sauce, unlike gelatin, may have less sugar, such as Ocean Spray’s Jellied Cranberry Sauce   ( 24g sugar) vs.  Whole Cranberry Sauce  with 22g. If you make cranberry sauce at home, you can control the amount of sugar used. There are even  recipes for unsweetened cranberry sauce  .

Canned fruits, as well as fruit cups, are often packed in syrup (including   high fructose corn syrup  ). Most brands offer versions that are not, but check the label closely to make sure the fruit has been packed in water or its own juice, such as:

You can also   make your own fruit cups  . In fact, while it’s a bit more labor-intensive, learning how to  preserve and can food at home  is a fun and useful skill.

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Jett Kolio

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