While it is nice to have freshly prepared meals, canned goods are an excellent pantry staple. Low-carb soups can be eaten as a quick meal on their own, or used in other dishes.
Sugar and Sodium
Certain canned goods are better than others, especially if you’re on a weight-loss program. There are low-carb canned goods, but carbs isn’t all that matters.
Sugar is often added to canned goods, such as soups, pasta sauces, and prepared meals. Many of them are also very high in sodium. Here’s how you can decide which canned goods to stock your pantry with, and what to avoid.
Canned Seafood
Seafood in cans and resealable bags is a simple, low-calorie snack that’s high in protein. Some of these things are packaged in water or oil to maintain consistency. However, some also include sauces.
Sauces, which are usually added to seafood that is already savoury in flavor and not sweet, can be a source of sugar. Sugar is not included in single-serve pouches such as Starkist Chunk Mild Tuna In Water or Bumblebee’s Albacore Tuna In Water.
Even the manufacturers have their own line of flavors. Bumblebee’s Spicy Thai Chill Seasoned Tuna has 7 g sugar. Starkist Mango Chipotle Fashion has 3 g sugar.
Many types of prepackaged sardines and anchovies are available without any added sauce. They are rich in minerals and omega-3 fatty acid. You can use them to make fish patties or add to salads, soups and stews.
Dinner Fish Prepared in 6 Delicious Ways
Canned Soups
Most packaged soups are high in sodium. The extra sodium can increase thirst and hunger cues. It also increases the risk of hypertension, kidney damage and other health problems. Sugar is often added to foods as a flavor enhancer and preservative, which can cause your appetite to fluctuate, leading to unhealthy food cravings.
The sodium content of soups will vary depending on the type and model. Read the labels carefully.
Most canned soups come with two servings. If you eat a can of soup as a main meal, it’s important to include the serving size when you are reviewing the dietary information.
Some popular manufacturers of canned soups include:
Amy’s Golden Lentil Soup: 680 mg per serving, 1,360 mg per can
Campbell’s Broccoli cheese soup: 870 mg/serving, 2,175mg/can
Campbell’s Chunky Rooster Corn Chowder – 890 mg/serving, 1,940mg/can
Campbell’s Homestyle Rooster Noodle soup: 940 mg/serving, 2,350 mg/can
Wholesome Alternative Vegetables: 480mg per serving and 960mg per can
You can easily make a delicious soup at home
Many manufacturers offer reduced-sodium versions of their most popular products, including:
Amy’s Low-Fat, Low-Sodium Minestrone: 270mg per serving and 440mg per can
Campbell’s 25% Less Sodium Rooster Noodles: 660mg per serving, 1650mg per can
Campbell’s Wholesome Demand Tomato Soup: 425 mg per serving and 1,205 mg per can
Pacific Meals Hearty Uncured Ham and Cut Up Pea Soup: 540mg per serving; 1,080mg per container
You can use shares and broth to cook or drink. In style manufacturers often offer low-sodium versions of canned soups and rooster broth, as well as beef, vegetable and bone broth.
Calorie Guides for Wholesome Canned Soups
Check the nutrition information on the can or jar, regardless of whether you choose the original or low-sodium version. Here’s a comparison of the sodium content of several popular brands of chicken broth.
Unique
Pacific Meals Natural Free Vary Rooster Broth 570 mg per cup
Campbell’s Condensed Chicken Broth (750mg per serving; 1,500mg per can).
Swanson Rooster Broth (840 mg per cup).
Faculty Inn Rooster Broth 850 mg per Cup
Low-Sodium Model
Pacific Meals Natural Low Sodium Rooster broth (20 mg per cup).
Swanson Unsalted Rooster Broth 40 mg per cup
Campbell’s Low Sodium Rooster broth (140 mg per can).
Faculty Inn Low Sodium Rooster broth (420 mg per Cup)
Sauces and Condiments
Sauces can enhance the taste of many dishes, but they also add calories, carbohydrates, sugar, and salt. Making your own pesto or sauce for pasta will give you more control over the ingredients. If you’re buying store-bought options, look for products with low sodium and no added sugars.
Amy’s Natural Low-Sodium Marinara Pasta sauce with no added Sugar
Hunt’s sauces and pastes with no added sugar and without salt
Muir Glen Natural Tomato Purees and Pastes with No Salt Added
Salt can be an excessive amount in tomato paste and salsa. Some of the most popular salsa brands have sodium levels (per 2 tablespoons serving) that include:
Amy’s Medium Salsa 180 mg
Newman’s Medium Salsa: 95 mg
On the Border Medium Chunky salsa: 150 mg
Tempo Chunky Medium Salsa: 230 mg
Tostitos Medium Chunky Salsa: 250 mg
Make your own salsa or look for alternatives that are low in sodium.
Dry Milk Products
Cans of milk can be too sweet for baking. If you cannot find a product called “unsweetened milk condensed”, then evaporated milk is what you are looking for. You can also find low-fat and fat-free versions of evaporated milk.
Nestle Carnation Sweetened condensed milk contains 22 g sugar and carbohydrates in each serving. The basic model evaporated milk contains 3 g sugar and carbohydrates per serving. Nestle offers low-fat or fat-free options with less energy, but they won’t reduce your sugar and carb intake.
Smart Choices of Provides and Condiments for a Low-Carb Pantry
Canned Fruits, Veggies, and Beans
Cans of fruit, vegetables, and legumes are versatile and inexpensive. They can be stored for many years. Like other canned foods, look for options that are low in sodium and don’t contain added sugar or syrups. Specific nutrition information will vary by product, but listed below are a few popular products.
Greens
Look for greens that are low in carbs, and note the different ingredients within each can. Rinse canned roasted red peppers, for example, if they are packed with sodium. Instead of “pumpkin filling”, look for pure pumpkin puree.
Roasted Purple Pepper Lentil hummus: A delicious low-sodium dip
Beans
Beans can be a very popular canned food and are often the cheapest, especially if purchased in bulk. Everything from black beans and black soybeans make a great addition to low-carb meals that are high in protein. They can also be used as a quick, filling meal on their own.
There are many manufacturers who offer low-sodium options for their popular products, including:
Bush’s Reduced Sodium Black Beans : 240mg per 1/2 cup
Eden Meals Natural black beans No salt added: 15 mg per half cup
Goya Low-Sodium Black Beans: 125 mg per 1/2 cup
Why Legumes and Beans are Good for Low-Carb Diets
Fruit
Search for low-carb canned fruit that has no sugar added. It will be hard to find seasonal items like cranberry syrup, since these products are often sweetened in order to balance the tartness of the cranberries.
Sugar content in some brands of jellied cranberry sauce is lower than that of whole cranberry. For example, Ocean Spray Jellied Cranberry Sauce has 24 g sugar compared to. If you are making your own cranberry jam, you can control the amount of sugar. You can even find recipes for sugar-free versions of cranberry chutney.
Fruit cups and canned fruit are often packed with syrup, including high-fructose syrup. There are some brands that do not, but check the label carefully to ensure the fruit is packed in its own juice or water.
Del Monte Fruit Cups with No Sugar
Dole Fruit Cups & Bowls No Sugar Added
You can also make your own fruit cups. It is fun and useful to learn how you can preserve and can meals at home, even if it’s a little more labor intensive.
Avoid these High-Carb Foods on a Low Carb Diet
