Introduction
Beets are an incredibly nutritious vegetable that can be eaten fresh or canned. While the fresh option offers a more vibrant color and flavor, canned beets can provide a convenient way to get all the same health benefits without having to go through the hassle of prepping and cooking from scratch. In this article, we’ll explore the nutritional benefits of canned beets, how to incorporate them into a healthy diet and compare the nutrients found in canned vs. fresh beets.
How to Incorporate Canned Beets into a Healthy Diet
Canned beets are a great addition to any meal. They can be used to add flavor and color to salads, soups and side dishes. Here are some tips for adding canned beets to your meals:
- Drain and rinse canned beets before eating to reduce sodium content.
- Add diced or sliced canned beets to salads or sandwiches.
- Puree canned beets to make a flavorful soup or dip.
- Roast canned beets with other vegetables for a tasty side dish.
There are plenty of creative ways to enjoy canned beets. You can use them in smoothies, sauces, desserts and even cocktails. For a fun twist, try pickling them or making beet chips.
A Comparison of Nutrients Found in Canned vs. Fresh Beets
Both canned and fresh beets are excellent sources of vitamins and minerals. Canned beets are a good source of dietary fiber, folate, potassium, magnesium and iron. They also contain vitamin C and B6, as well as small amounts of calcium and vitamin A.
Fresh beets tend to have slightly higher levels of certain nutrients, such as vitamin C and folate. However, they also contain more sugar than canned beets. Additionally, canned beets are usually lower in calories and fat than fresh beets.
The Healthiest Ways to Enjoy Canned Beets
When it comes to incorporating canned beets into a healthy diet, there are countless options. Here are some ideas to get you started:
- Salads: Add diced or sliced canned beets to leafy greens, quinoa, nuts and seeds for a nutrient-packed salad.
- Soups: Puree canned beets with broth and herbs to make a delicious and nutritious soup.
- Side Dishes: Roast canned beets with other vegetables for a flavorful side dish.
You can also find plenty of recipes online that use canned beets. From muffins to hummus, there’s something for everyone to enjoy. For a nutritious snack, try making roasted beet chips.
A Guide to Reading Nutrition Labels on Canned Beets
When shopping for canned beets, it’s important to read the nutrition label. Here are some important things to look for:
- Serving size: This will tell you how much of the product is considered one serving.
- Calories: The number of calories in one serving.
- Vitamins and minerals: Look for vitamins A and C, folate, iron, magnesium and potassium.
- Fiber content: Canned beets are a good source of dietary fiber.
It’s also important to pay attention to the sodium content. Some brands of canned beets may have added salt, so be sure to check the nutrition label before purchasing.
Conclusion
Canned beets can be a nutritious and convenient addition to any diet. They are packed with vitamins, minerals and dietary fiber, and can be used in a variety of recipes. When shopping for canned beets, be sure to read the nutrition label and choose products with minimal added salt.
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