If there is one thing that the COVID-19 pandemic has taught us, it is to always be prepared for emergency situations. Because of it, people have been rushing to grocery stores and supermarkets to buy survival food items. These food items are usually those that have a long shelf life — canned goods and other food types that do not easily get spoiled.
However, you must be careful when buying them. Manufacturers use can sealers to secure the content inside these canned goods. So, choose those that are properly sealed to ensure that the food inside is not spoiled or contaminated.
Now you may be thinking - what should you store in your pantry if you are in a keto diet? You don’t have to worry because there are keto foods that can last for a long time in storage. To give you some idea, here are five keto-friendly canned foods that you can store at home.
Canned fish is one of the best foods that you can stock in your pantry. It is not only convenient and cheap, but it is also healthy. Canned fish such as salmon, tuna, and sardines have high levels of omega-3 fatty acids and protein. These are good for your keto diet and also for your overall health.
Aside from being much less expensive than fresh fish, canned fish also has a long shelf life. It can last for at least a year, has minimal odor, and is easy to prepare. However, some people perceive canned fish to be somehow nutritionally inadequate. But you have to know that it’s not true.
While some canned foods are prone to contain higher levels of sodium than fresh fish, most of them are safe and healthy. In fact, a study of the U.S. Department of Agriculture found higher levels of omega-3 fatty acid in canned salmon than it found in fresh. These are good fats that can help lower your risk of cardiovascular disease.
Another canned food that is rich in protein is canned chicken breast. It is affordable and is usually available in all supermarkets. If you are thinking if it is a healthy choice, the answer is yes. A canned chicken actually offers the same nutritional benefits as fresh chicken. One thing though, make sure to read the label when you buy canned chicken to check the sodium content.
Canned chicken lasts longer than the fresh ones and it doesn’t require refrigeration. It is convenient because it is fully cooked and is ready to serve. You can also try out some canned chicken recipes that can feed an entire family.
Peanut butter is a good option for your keto diet. Aside from having a long shelf life, it is also calorie-dense and full of nutrients. Some kinds of peanut butter don’t have added sugar in them, but they have higher carbs than most other kinds. So if you want to avoid carbs and want something that is more keto-friendly, you can try out other kinds of nut butter.
Some of the good choices are macadamia nut butter, almond butter, pecan butter, and pistachio butter. You can also check out the Perfect Keto Nut Butters for a variety of delicious and healthy nut butter that you can choose from.
Of course, your keto food stash would not be complete without vegetables in it. It is important to stock up foods that contain vitamin C and have high micronutrient nutritional value. When you are in quarantine, canned veggies are a good alternative since you can’t keep vegetables fresh for a long period of time.
However, due to some health concerns on high sodium intake, a lot of people are steering away from canned foods. But you have to know that there are low-sodium canned foods that exist, including canned vegetables. According to the International Food Information Council, the nutritional value that canned vegetables have is just as much as fresh vegetables.
Some of the low-carb canned veggies are olives, pickles, green beans, and tomatoes. Carrots can also be a good choice, although they are slightly higher in carbs. You can also look for canned broccoli, canned cauliflower, or canned coconut flesh in many grocery stores.
Another shelf-stable that is high in collagen protein is bone broth. It is great for your hair, nails, skin, and joints. It is also nutrient-dense and can be easily stored. Bone broth is made from brewed bones and connective tissues of animals like chicken, cow, or fish.
Bone broth can also be a beneficial dietary supplement for some people. It contains other important nutrients and minerals that came from the bones and tissues of animals. Some of its other benefits are the following:
It may help protect the joints — since its a good source of collagen.
It may be helpful for digestion — because it contains amino acids called glutamine, which is good for digestion.
It may aid sleep — it also has amino acid glycine that helps improve sleep.
It may support weight loss — it’s high in protein, which makes your body feel fuller and supports calorie restriction.
Whether you are in quarantine or not, stockpiling food is a good practice to be prepared for emergency situations. And if you are in a keto diet, there are plenty of options for food storage that can fit your keto lifestyle. Aside from the options mentioned in this blog, there are other low-carb foods that you can try. If you are planning your next grocery errand, then go for the keto-friendly canned goods to keep in your pantry for the next months to come.
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