Reviewed by Dietitian Kelli McGrane, M.S., RD from Getty Images. Design by EatingWell.
Key Points:
– The Mediterranean diet emphasizes whole, minimally processed foods and offers various health benefits.
– Stocking up on low-sodium canned foods is a convenient and budget-friendly way to follow the Mediterranean diet.
– When purchasing canned foods, opt for those with minimal ingredients.
The Mediterranean diet, inspired by the traditional cuisines of Mediterranean countries, prioritizes whole, minimally processed foods such as fruits, vegetables, whole grains, lean protein, legumes, and healthy fats. This dietary pattern is renowned for its association with numerous health advantages, including reduced risks of heart disease, type 2 diabetes, certain cancers, and cognitive decline.
A simple and cost-effective approach to adopting a Mediterranean-style diet is by incorporating canned foods. Canned items provide convenience, a longer shelf life, and year-round availability, catering to busy schedules and budget-conscious households. Many canned foods retain their nutritional value comparable to fresh or frozen options, as they are typically harvested at peak ripeness and quality, with the canning process helping to preserve nutrients over time.
Here are six Mediterranean diet-friendly canned foods to have in your pantry along with simple ways to include them in your daily meals:
1. Canned Chickpeas: A staple legume in the Mediterranean diet, chickpeas are versatile and can be used in dishes like hummus, stews, and grain bowls. With a good amount of protein and fiber, chickpeas support digestive health, satiety, and blood sugar balance. They may also promote heart health.
2. Canned Tomatoes: Foundational to Mediterranean cuisine, tomatoes are rich in vitamin C, potassium, and lycopene, an antioxidant linked to heart health. Canned tomatoes can be utilized in pasta sauces, soups, shakshuka, or ratatouille.
3. Canned Sardines: Packed with heart-healthy omega-3 fatty acids, sardines offer essential nutrients such as EPA, DHA, vitamin D, and calcium, supporting inflammation reduction and cardiovascular health. Incorporate sardines into your diet by pairing them with whole-grain toast, salads, or pasta dishes.
Here are some key items to always have on hand when grocery shopping:
4. Canned Artichokes
Artichokes are packed with antioxidants such as polyphenols and flavonoids, which help protect the body from oxidative stress and free radical damage. These compounds support the body’s natural defense systems by reducing inflammation and promoting cellular health. Artichokes are also a good source of folate and magnesium, key nutrients for heart health. Add them to pasta, pizzas, or salads for a tasty and nutritious boost.
5. Canned Olives
Olives are a staple in the Mediterranean diet, rich in monounsaturated fats, vitamin E, and polyphenols. They also provide fiber, contributing to heart health and reducing inflammation. While convenient and shelf-stable, canned olives are high in sodium, so rinse them before consumption. Add olives to pasta dishes, salads, or enjoy them as a snack with cheese for a heart-healthy treat.
6. Canned White Beans
White beans are another essential in the Mediterranean pantry, offering protein, fiber, iron, potassium, and magnesium. They are a source of resistant starch, beneficial for gut health and insulin sensitivity. White beans are versatile and can be added to soups or mashed into spreads for a nutritious boost.
Tips for Selecting Canned Foods in a Mediterranean Diet:
– Opt for Low-Sodium Options: Choose “low-sodium” or “no salt added” products to align with heart-healthy principles.
– Read the Ingredient List: Look for products with minimal ingredients and avoid added sugars or unnecessary preservatives.
– Choose Olive Oil-Based Products: Select canned tuna or sardines packed in olive oil for heart-healthy fats.
– Buy in Bulk for Budget-Friendly Meals: Take advantage of sales to stock up on nutritious options that support balanced meals without overspending.
Canned foods provide a convenient, affordable way to follow a Mediterranean-style eating pattern. From chickpeas to sardines, these items make it easy to prepare healthy meals with minimal effort. By following these shopping tips and keeping a well-stocked pantry, you can enjoy the benefits of the Mediterranean diet while saving time and money in the kitchen.
