Fresh Fruit and Vegetables Versus Canned Fruit and Vegetables

Fresh Fruit and Vegetables Versus Canned Fruit and Vegetables

Many people wonder if fresh fruits and veggies are healthier than canned ones. Let’s see what the science says!

Although we often assume fresh produce is always the most nutrient-dense option when available, the opposite can actually be true. In fact, canned fruit and veggies can be even more nutrient-dense than fresh! Why? They are picked at peak of ripeness, which maximizes nutrient density, and they’re processed quickly which helps to preserve all their valuable vitamins, minerals, and antioxidants (the same goes for frozen fruits and frozen vegetables).

In fact, the canning process has minimal impact on nutritional value, compared to other cooking techniques.  For example, the Nutrivore Score of raw spinach is 4548, and canned spinach has a Nutrivore Score of 4117 (minimal nutrient loss). Canned green beans have a Nutrivore Score of 588 (and an impressive 661 if you include the liquid), compared to 605 when fresh. For some foods, the canned versions are even more nutrient-dense! For example, canned pumpkin has a Nutrivore Score of 1066, while fresh is 1036; canned tomatoes have a Nutrivore Score of 1312, compared to 983 when fresh, and canned asparagus comes in at 1423 compared to fresh asparagus at 1385! The exception is fruits canned in syrup since the added sugar contributes calories but not much nutrition. For example, pears canned in heavy syrup have a Nutrivore Score of 36 compared to 138 for pears canned in water and 145 for fresh pears.

Aside from the nutritional content of canned foods being on par with that of fresh foods, one of the top concerns for the average consumer is bisphenol A, better known as BPA, a chemical sometimes found in canned foods. There is concern around BPA because it can act like estrogen in our bodies. Toxicology studies show that high doses of BPA (100,000 micrograms per kilogram bodyweight per day (μg/kg/day)) negatively impact the ovary (increased cystic follicles, depleted corpora lutea, and antral follicles), cause reduced gestational and postnatal body weight gain, and negatively affect hormone levels (increased serum estradiol and prolactin and decreased progesterone). As a result the USDA limit for BPA exposure for Americans is 50 μg/kg/day, and the European Food Safety Authority limit is 4 μg/kg/day. However, these limits are under review since newer studies suggest potential harm even at lower levels, in the range of 2.5 μg/kg/day, though these results are controversial even among scientists and causality has yet to be established.

Does this mean we should be worried about consuming canned foods? The answer is no!  Why? Studies show that the average human exposure to BPA is much less than even these lower levels of concern (2.5 μg/kg/day) and that our bodies are able to efficiently eliminate BPA.

For instance, a 2011 nationally-based study with broad demographics concluded that median human BPA exposures in the United States from all routes of exposure was 0.034 μg/kg/day, while a 2015 study showed that, on average, we’re exposed to 0.013 μg/kg/day of BPA from our diets, almost all of which comes from canned vegetables.

Even if you eat a lot of canned foods, you still don’t need to worry since our bodies are able to efficiently eliminate BPA. A 2011 study had participants consume canned foods at each of three meals during a day, while blood and urine samples were collected approximately hourly for a 24-hour period. This study showed that BPA is efficiently eliminated from the body—the halflife of BPA in humans is three to six hours—and estimated the participants’ BPA exposure averaged 0.27 μg/kg/day, which is still nine times lower than the lowest levels of concern!

Bottom line, current evidence suggests we don’t need to feel guilty about buying canned produce! It’s safe and similarly nutritious as compared to fresh in addition to being convenient, inexpensive, and accessible (available in any grocery store), making these foods a great addition to a healthy diet.  Not only do canned foods have a long shelf life, they also help minimize food spoilage since they don’t go bad until they’ve been opened.  That being said, one thing to keep in mind in the context of healthy eating, is that most of the time we should opt for canned foods without added sugars (lowers the nutrient density) or really high levels of sodium (look for low-sodium alternatives).

Overall, it matters much more what foods are on your plate than whether they are fresh, frozen, or canned. Frozen, canned and fresh vegetables are about equal in their nutrient content, so go ahead and choose the ones you like, have access to and can afford knowing that you are making a healthy choice!

Eating just three servings of vegetables daily can reduce the risk of all-cause mortality (a general indicator of health and longevity used in scientific studies to determine if something is good or bad for us overall) by up to 25%, along with other numerous health benefits! And, it doesn’t matter if those are frozen veggies, fresh, or canned – the healthiest ones are the ones we will eat! Some of the easiest ways to increase our daily intake of fruits and veggies is to incorporate foods such as salads, stir-fries, soups, and smoothies.

If working on upping your veggie intake feels overwhelming, check out my video!

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