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Boosting Your Diet with Canned and Frozen Vegetables, Gluten, Potatoes, and White Rice

Vegetables are an important part of a balanced diet. Fresh vegetables are great, but they can be expensive and don't always last very long. Canned and frozen vegetables are a great alternative, however, some people believe that by canning or freezing the vegetables, their nutritional value is lost. Thankfully, this is not the case.

Research has shown that the nutrients in canned vegetables such as fat-soluble vitamins, protein, carbs, and fat are largely retained during the canning process.[0] Canned vegetables do contain more sodium, so opting for low-sodium canned veggies is best.[0]

Frozen vegetables are also a great option. They are frozen at the peak of their nutrition, meaning they retain more nutrients than fresh vegetables, which experience nutrient depletion as they spoil.[0]

Gluten is often vilified, but unless you have celiac or gluten sensitivity, there should be no reason to avoid it.[0] It is beneficial for the body, as it has been linked to lowering the risk of type 2 diabetes and helping the cardiovascular system.[0]

Potatoes are often seen as an unhealthy option because of their starchy nature, but the truth is that potatoes are high in nutrients such as potassium, vitamins C and B6, manganese, magnesium, phosphorus, niacin, folate, and fiber.[0] Most of these nutrients are in the potato skin, so be sure to eat the whole thing.[1]

White rice is often thought of as empty calories, but it is actually packed with iron and B vitamins. While brown rice has more fiber, magnesium, and other nutrients, white rice is usually cheaper and still provides nutrition.[0]

Canned and frozen vegetables, gluten, potatoes, and white rice can all be great additions to your diet, as long as you choose the right options and monitor your intake. Eating a variety of healthy foods is key for a balanced diet.

0. “These Foods Get A Bad Rap But Are Not That Unhealthy” Medical Daily, 20 Feb. 2023,

1. “15 Foods That Aren't as Unhealthy as You Think” CNET, 19 Feb. 2023,

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