In general, vegetables are often touted as some of the healthiest foods around—and for good reason. Many whole vegetables make fantastic superfoods that can offer up a range of health benefits thanks to the fact that they’re packed with nutrients. However, when vegetables are processed and canned, that story can change. While there are certainly healthy ways to incorporate canned vegetables into your diet, there are a few poor choices that could make it difficult to lose weight when eaten in excess.
To uncover a few surprising options that could be less healthy than you expect, we spoke to dietitian Krutika Nanavati. She told us that starchy canned vegetables like corn and peas may not be the best choice when it comes to reaching your weight loss goals. Read on to learn more about the risks at hand.
Risks of canned corn and peas
Like all canned foods, canned vegetables certainly offer advantages. They last a long time, making it easy to keep your pantry stocked without worrying about expiration dates, and they're easy to work into a range of meals. However, as Nanavati notes, "while canned vegetables are convenient, they can present a challenge when it comes to managing belly fat." According to her, "starchy carbohydrate-rich options like peas or corn" are some of the biggest culprits.
"Consuming these vegetables excessively can contribute to weight gain and an increase in belly fat due to their high-calorie content," Nanavati warns of canned corn and peas.
Peas, in particular, she tells us, "have a high carbohydrate content that can trigger insulin spikes and contribute to fat accumulation." Corn can also pack in a "substantial amounts of carbohydrates" and "also harbors a significant level of sugar." It's no secret that too much sugar can lead to a range of health risks, including weight gain. "Excessive sugar intake can result in weight gain and an accumulation of fat around the midsection," Nanavati says. Plus, as certified health coach Joanna Wen points out, "many canned corn products are packed in syrup, which only adds to the sugar content."
People who want to lose weight may especially want to make an effort to avoid creamed corn, in particular, which is much more likely to be loaded with sugars, unhealthy fats, butter, and other high-calorie ingredients, which can take away the nutritional value of the vegetable in its whole form.
The bottom line
Of course, at the end of the day, it's always good to find a way to fit vegetables into your diet. It's important to note that consuming canned peas or corn every now and then certainly won't derail your weight loss efforts completely. However, whenever possible, opting for whole vegetables with less starch and sugar is going to be the best way to go for your health.
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