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Cooking with Canned Goods

Canned goods can be a healthy alternative to fresh fruits and vegetables. However, sodium is used as a preservative in canned goods, which is problematic for people with diabetes or hypertension. The recommended sodium intake for Americans is 2,300 mg per day. However, if you are a person with diabetes who has decreased kidney function, the recommended sodium intake is 2,000 mg daily.


The Klean Krops team recommends choosing low-sodium or "heart-healthy" options when selecting canned foods. If a low-sodium is not available, follow these quick tips to improve the nutritional value of your canned foods:

  1. Strain the liquid.

  2. Rinse very good in cool water.

  3. Add the food to fresh water.

  4. Cook as desired.

Also, pay attention to the serving size of canned goods. You might find that one large can actually serve four people. It is vital for people living with diabetes to be mindful of portion control. After all, too much of a good thing can be harmful.


Here are a few canned favs:

  • Tuna - high protein; low carbs

  • Low-sodium soup - packed with flavor

  • Beans - an excellent source of protein and fiber

  • Tomatoes - bolder flavor than fresh tomatoes and an excellent source of lycopene (essential for heart health).

To your "klean" health . . .

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