You may have read the headlines that the FDA just updated their definition of the term “healthy” as it relates to foods and beverages on store shelves. The FDA issued this final rule based on the latest health science available, so that consumers may easily identify foods in supermarkets that promote nutritious diets and ultimately help reduce the risks of chronic diseases, such as type 2 diabetes and heart disease. Improving nutrition is one of the best ways you can help prevent these diseases. In order for food products, like tomato products, to use the claim “healthy” on food labels they must follow specific criteria (see below) that were recently updated by the FDA. Since consumers rely on food labels to help guide them to making good choices, the use of “healthy” on food labels is a good thing! And given the new guidelines, when you see “healthy” on a food label you can rest assured that the food has met these new criteria for nutrition qualities in the food product that are healthful for you and your family. This new rule applies to a number of terms on labels, including “health, “healthful,” “healthfully,” “healthfulness,” “healthier,” “healthiest,” “healthily,” and “healthiness.” These types of claims on food labels are considered implied nutrient content claims, because they suggest that a food may provide health benefits to people who choose them. The good news is that many tomato products fit perfectly into the criteria for “healthy,” because they are food products packed with real tomatoes, rich in many nutrients that support wellness.
FDA Criteria for “Healthy” on Food Labels
It’s exciting that the new “healthy” guideline emphasizes nutrient-dense foods, such as vegetables. Many tomato products—based on whole tomatoes—automatically qualify as “healthy”.
According to the new FDA guidelines, foods must meet the following criteria to be “healthy.”
Vegetables, fruits, whole grains, fat-free and low-fat dairy, lean game meat, seafood, eggs, beans, peas, lentils, nuts, and seeds with no added ingredients except for water, automatically qualify for the “healthy” label. Many no added salt tomato products, such as canned diced, whole, or crushed tomatoes; tomato sauce, and tomato puree fit neatly into this category, as these foods are made with vegetables—delicious, wholesome tomatoes—with no other added ingredients other than water.
Foods that provide the food group equivalent for a food group, meaning that a serving of the food product must deliver a full serving of the intended food group. In the case of tomato products, each ½ cup serving of canned diced, whole, or crushed tomatoes, tomato or marinara sauce, 100% tomato juice, and salsa delivers a full ½ cup equivalent of vegetables. And ¼ cup of tomato paste—which is a concentrated source of tomatoes—provides a full ½ cup serving of tomatoes. One cup of concentrated tomato soup provides a ¼ cup serving of tomatoes.
Foods must meet the added sugar limit: 2% of the Daily Value (DV), which equals 1 gram of added sugar per serving. Many tomato products, such as canned diced, whole, or crushed tomatoes, tomato sauce, tomato paste, 100% tomato juice, and salsa are made without the addition of added sugars. You can read the Nutrition Facts labels to ensure your favorite tomato products achieve this level of added sugars.
Foods must meet the sodium limit, which is 10% of the Daily Value (DV) or 230 mg per serving. Many tomato products, such as canned diced, whole, or crushed tomatoes, tomato sauce, and tomato puree, are below this threshold for sodium. You can look for no added salt products, or scan the nutrition facts label for sodium in your favorite tomato products—even those tomato products with added sodium may be below these levels.
Foods must meet the saturated fat limit, which is 5% of the Daily Value (DV) or 1 gm per serving. Tomatoes and tomato products do not inherently contain appreciable levels of saturated fat. Most tomato products, including canned diced, whole, or crushed tomatoes, tomato sauce, and tomato puree—contain no saturated fat-containing ingredients, unless otherwise noted on labels.
Bottomline on Healthy Tomato Products
Tomato products capture the essence of freshly harvested tomatoes. These delicious foods are a budget-friendly, accessible source of vegetables in your diet, and they can provide multiple nutrients, including vitamins A and C, potassium, iron, and fiber. In addition, they contain rich sources of the antioxidant compound lycopene, which is even more bioavailable in canned tomatoes compared to fresh. The nutrition profile of tomatoes—one of the most beloved vegetables in our diets—is linked with multiple health benefits, including reduced risks of cardiovascular disease and certain types of cancer. No wonder tomato products are a key part of many wholesome traditional diet patterns, including the Mediterranean diet and Latin American diet.
Sharon Palmer, MSFS, RDN
Learn more about these new “healthy” food guidelines here.
The Role of Tomato Products in Managing and Preventing Diabetes
Diabetes is a chronic condition that affects millions of people worldwide. It occurs when the body cannot properly regulate blood glucose (sugar) levels, leading to high blood sugar levels. There are two main types of diabetes: Type 1, where the body does not produce insulin, and Type 2, which is the most common form, where the body either does not produce enough insulin or becomes resistant to it.1 Understanding the role of diet, including the consumption of tomato products, can play a significant part in managing or even preventing diabetes.
Understanding Diabetes and Its Risk Factors
Diabetes is characterized by high blood sugar levels over a prolonged period. When the body is unable to produce or use insulin efficiently, glucose from food cannot enter the cells, leading to an accumulation of sugar in the bloodstream. Over time, this can cause various health complications, including heart disease, kidney damage, and nerve issues.1,2
Risk factors for Type 2 diabetes include1:
Obesity: Excess fat, especially around the abdomen, increases the risk of insulin resistance.
Age: The risk increases after age 45, but it can develop earlier.
Family history: A family history of diabetes increases risk.
Physical inactivity: A sedentary lifestyle is a key risk factor.
Unhealthy diet: Diets high in processed foods, sugary drinks, and refined carbohydrates are linked to increased diabetes risk.
Lifestyle and Dietary Tips for Prevention
While genetics play a role in the development of diabetes, lifestyle choices can significantly reduce the risk. Here are some essential tips for preventing or managing diabetes1,3:
Maintain a healthy weight: Losing even a small amount of weight can help improve insulin sensitivity and blood sugar control.
Stay physically active: Regular exercise, such as walking, swimming, or cycling, can help regulate blood sugar levels and reduce insulin resistance.
Eat a balanced, whole-foods-based diet: Focus on whole grains, lean proteins, vegetables, fruits, and healthy fats.
Limit processed foods: Avoid sugary drinks, refined carbs, and highly processed snacks, which can spike blood sugar levels.
Monitor carbohydrate intake: Opt for complex carbohydrates with a low glycemic index to maintain stable blood sugar levels.
Tomato Products: Nutrients and Constituents for Diabetes
Tomato products, such as fresh tomatoes, tomato sauce, and tomato paste, are rich in several nutrients that support overall health and may offer specific benefits for managing diabetes. Here’s a breakdown of how they can help:
Low Glycemic Index: Tomatoes have a low glycemic index (GI), which means they do not cause rapid spikes in blood sugar levels. This makes them a good choice for people with diabetes.4
Rich in Antioxidants: Tomatoes are an excellent source of antioxidants, particularly lycopene. Lycopene is a carotenoid that gives tomatoes their red color and is associated with numerous health benefits, including reduced inflammation and improved heart health. Research suggests that lycopene may help improve insulin sensitivity and blood glucose control, which is crucial for managing diabetes.2,5-7
High in Vitamin C: Tomatoes are rich in vitamin C, which supports immune function and skin health. Vitamin C has also been linked to improved blood sugar control, as it may enhance insulin function.4,8
Good Source of Fiber: Tomato products, especially when unpeeled, contain a good amount of dietary fiber. Fiber helps moderate the absorption of sugar into the bloodstream, preventing sharp spikes in blood glucose levels. It also promotes digestive health and can aid in weight management.4,7,9
Potassium: Tomatoes are a good source of potassium, a mineral that helps regulate blood pressure. For people with diabetes, managing blood pressure is essential for reducing the risk of cardiovascular complications.7,9,10
Anti-inflammatory Properties: Chronic inflammation is often linked to insulin resistance. The compounds in tomatoes, including lycopene and flavonoids, have anti-inflammatory effects that may help reduce the risk of developing Type 2 diabetes or its complications.2,4-7
Magnesium: This mineral, present in tomatoes, plays a role in glucose metabolism. Adequate magnesium levels can improve insulin sensitivity and help maintain healthy blood sugar levels.7,9
How to Incorporate Tomato Products Into Your Diet
Including tomato products in your daily diet is easy and delicious. Here are some ideas for incorporating them into meals:
Tomato-based sauces: Use tomato sauce or crushed tomatoes as a base for pasta, pizza, or stews.
Salads: Add fresh tomatoes or roasted cherry tomatoes to salads for a burst of flavor and nutrients.
Smoothies: Blend tomatoes with other vegetables and fruits to create a nutritious and refreshing smoothie.
Salsas: Tomato salsa is a flavorful and low-calorie addition to many dishes, from grilled meats to roasted vegetables.
Soups and stews: Tomato soup or vegetable stews are hearty meals that provide a good dose of vitamins and minerals.
Conclusion
Tomato products are a nutrient-dense food that offers multiple health benefits, particularly for people with diabetes or those at risk. Their low glycemic index, high antioxidant content, and rich array of vitamins and minerals make them an excellent choice for aiding in the management of blood sugar levels and promotion of overall health.2,4,7 By incorporating tomatoes into a balanced diet, you can take a proactive step toward preventing or managing diabetes while enjoying delicious, flavorful meals.
For the best results, combine the benefits of tomato products with other healthy lifestyle habits, including regular exercise, weight management, and mindful eating.1-3
Leh HE, Lee LK. Lycopene: A Potent Antioxidant for the Amelioration of Type II Diabetes Mellitus. Molecules. 2022; 27(7):2335. https://doi.org/10.3390/molecules27072335
Collins EJ, Bowyer C, Tsouza A, Chopra M. Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology (Basel). 2022;11(2):239. doi:10.3390/biology11020239
Leh HE, Mohd Sopian M, Abu Bakar MH, Lee LK. The role of lycopene for the amelioration of glycaemic status and peripheral antioxidant capacity among the Type II diabetes mellitus patients: A case-control study. Ann Med. 2021;53(1):1059-1065. doi: 10.1080/07853890.2021.1943515.
Zeng Z, He W, Jia Z, Hao S. Lycopene Improves Insulin Sensitivity through Inhibition of STAT3/Srebp-1c-Mediated Lipid Accumulation and Inflammation in Mice fed a High-Fat Diet. Exp Clin Endocrinol Diabetes. Oct;125(9):610-617. doi: 10.1055/s-0043-101919
Cancer is a condition where abnormal cells grow uncontrollably, often forming tumors and sometimes spreading to other parts of the body. It can affect nearly any organ or tissue and comes in many forms, such as breast, prostate, lung, and colon cancer. Globally, cancer remains one of the leading causes of death, profoundly impacting millions of lives each year.1 While medical advancements have improved treatment options, diet and lifestyle play a critical role in both prevention and recovery.2,3 Among dietary options, processed tomato products stand out as surprisingly powerful allies in the fight against cancer.4
The Cancer-Fighting Power of Processed Tomato Products
When it comes to cancer prevention and treatment, the humble tomato might not immediately come to mind. However, processed tomato products—such as tomato paste, sauce, and juice—are emerging as nutritional powerhouses with remarkable potential to support health and combat cancer.5 Let’s explore why these staples of your pantry deserve a closer look.
Rich in Lycopene: A Potent Antioxidant
The primary claim to fame for processed tomato products is their high lycopene content. Lycopene is a carotenoid—a type of natural pigment—that gives tomatoes their red color. More importantly, it acts as a powerful antioxidant, neutralizing harmful free radicals that can damage cells and lead to cancer initiation, or carcinogenesis.5-7
Research suggests that lycopene may play a role in reducing the risk of certain types of cancer, including:
Prostate Cancer: Studies show a strong link between lycopene intake and reduced prostate cancer risk. Consuming processed tomato products, in particular, on a weekly basis have demonstrated significant benefits in supporting prostate health and lowering the risk of cancer.6-9
Breast Cancer: Lycopene may also reduce the risk of breast cancer by inhibiting the growth of cancer cells and promoting apoptosis (programmed cell death).6 Additional research shows that lycopene may play a role in inactivating a growth factor essential for breast cancer development.10
Stomach Cancer: Research indicates potential protective effects of antioxidant-rich tomato products. Lycopene, vitamin C, and β-Carotene fight damage to cells and their DNA. The nutrients in tomato products may even play a role in altering cancer gene expression and reducing cancer cell proliferation.10,11
Processed is Better
Interestingly, processed tomato products are often more beneficial than fresh tomatoes when it comes to cancer prevention. Why? The heat used during processing breaks down the tomato’s cellular structure, making lycopene more bioavailable—easier for your body to absorb.10
For example, tomato paste, juice, and sauces contain much higher concentrations of lycopene than raw tomatoes. Cooking tomatoes with a healthy fat like olive oil further enhances lycopene absorption.10,12
Anti-Inflammatory and Immune-Boosting Properties
Chronic inflammation is a key factor in cancer development.6 Processed tomato products contain not only lycopene but also other bioactive compounds, such as vitamin C, vitamin E, and polyphenols, which help reduce inflammation. Additionally, these nutrients support a healthy immune system, which is critical for preventing and fighting cancer.5,6,8,10
Supporting Cancer Treatment
For individuals undergoing cancer treatment, processed tomato products can be a valuable dietary addition:
Nutrient Density: They are packed with vitamins and minerals that help maintain strength and support recovery.5,8,11,12
Digestive: Cooked tomato products may be easier on the digestive system, making them a suitable choice for individuals dealing with treatment-related gastrointestinal side effects. Additionally, tomatoes have been shown to support gut health, a vital component in reducing inflammation and promoting overall well-being.10
Versatility: From soups to sauces, processed tomatoes are an easy way to enhance meals and boost overall nutrition.
Other Dietary and Lifestyle Habits for Cancer Prevention
In addition to incorporating processed tomato products into your diet, adopting other healthy habits can further reduce your cancer risk2,3:
Eat a Balanced Diet: Focus on a plant-based diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are high in fiber, antioxidants, and phytochemicals, which help protect cells from damage.
Limit Processed and Red Meats: High consumption of processed meats like bacon and sausage has been linked to an increased risk of colorectal cancer. Opt for lean protein sources like fish, poultry, or plant-based alternatives.
Avoid Excess Sugar and Alcohol: Excessive sugar intake can contribute to obesity, a known cancer risk factor. Similarly, limiting alcohol consumption reduces the risk of cancers such as breast and liver cancer.
Maintain a Healthy Weight: Obesity is a significant risk factor for several types of cancer, including breast, colon, and pancreatic cancer. Regular physical activity and mindful eating can help manage weight.
Stay Active: Aim for at least 150 minutes of moderate aerobic activity each week. Exercise improves immune function, reduces inflammation, and regulates hormones that can impact cancer development.
Don’t Smoke: Smoking is the leading preventable cause of cancer, responsible for cancers of the lungs, throat, and mouth, among others. Quitting smoking is one of the most effective ways to lower your cancer risk.
Protect Your Skin: Use sunscreen and wear protective clothing to reduce the risk of skin cancer from UV radiation.
Regular Screenings: Early detection through routine screenings, such as mammograms or colonoscopies, can significantly improve outcomes for certain types of cancer.
Incorporating Processed Tomato Products into Your Diet
Adding processed tomato products to your diet is simple and delicious. Here are a few ideas:
Use tomato paste as a base for hearty soups and stews.
Add marinara sauce to whole-grain pasta or veggie noodles.
Sip on a glass of low-sodium tomato juice as a snack.
Spread a layer of tomato puree on homemade pizza for a healthful twist.
Conclusion
Processed tomato products are much more than a pantry staple—they’re a potent tool in the fight against cancer. Rich in bioavailable lycopene and other beneficial nutrients, these versatile foods can help reduce cancer risk, support treatment, and enhance overall health.8,11,12
By embracing the goodness of processed tomatoes, you’re not only adding flavor to your meals but also investing in long-term wellness. So, stock up on tomato paste, sauce, and juice, and let these nutrient-packed foods become a delicious part of your health journey.
Jiménez Bolaño DC, Insuasty D, Rodríguez Macías JD, Grande-Tovar CD. Potential use of tomato peel, a rich source of lycopene, for cancer treatment. Molecules. 2024; 29(13):3079. https://doi.org/10.3390/molecules29133079
Imran M, Ghorat F, Ul-Haq I, et al. Lycopene as a Natural Antioxidant Used to Prevent Human Health Disorders. Antioxidants (Basel). 2020;9(8):706. doi:10.3390/antiox9080706
Basu, A., Imrhan, V. Tomatoes versus lycopene in oxidative stress and carcinogenesis: conclusions from clinical trials. Eur J Clin Nutr. 2007;61:295–303. https://doi.org/10.1038/sj.ejcn.1602510
Moran NE, Thomas-Ahner JM, Wan L, Zuniga KE, Erdman JW, Clinton SK. Tomatoes, lycopene, and prostate cancer: What have we learned from experimental models? J Nutr. 2022;152(6):1381-1403. https://doi.org/10.1093/jn/nxac066
Fraser, G.E., Jacobsen, B.K., Knutsen, S.F. et al. Tomato consumption and intake of lycopene as predictors of the incidence of prostate cancer: The Adventist Health Study-2.Cancer Causes Control. 2020; 31:341–351. https://doi.org/10.1007/s10552-020-01279-z
Collins EJ, Bowyer C, Tsouza A, Chopra M. Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology (Basel). 2022;11(2):239. doi:10.3390/biology11020239
Mazidi M, Ferns GA, Banach M. A high consumption of tomato and lycopene is associated with a lower risk of cancer mortality: Results from a multi-ethnic cohort. Public Health Nutrition. 2020;23(9):1569-1575. doi:10.1017/S1368980019003227
Carvalho GC, de Camargo BAF, de Araújo JTC, Chorilli M. Lycopene: From tomato to its nutraceutical use and its association with nanotechnology. Trends in Food Science & Technology. 2021;118:447-458. doi:10.1016/j.tifs.2021.10.015
When you choose tomato products labeled “Made in the USA,” you’re not just supporting American farmers—you’re prioritizing transparency, ethical labor practices, and sustainability in your food choices. Recent investigations have revealed the growing practice of deceptive labeling in the global tomato industry, making buying local more important than ever.
What’s Really in Your Imported Tomatoes?
A recent bombshell report from the BBC revealed that Italy, long associated with premium tomato products, has been importing and repackaging Chinese tomato paste—some sourced from regions linked to forced labor. These products are then marketed as “Made in Italy,” misleading consumers and putting unfair pressure on authentic Italian farmers. While these questionable products may not yet be entering U.S. markets, this discovery raises serious concerns about the integrity of the products labeled as premium imports.
Take “San Marzano” tomatoes, for example, often celebrated by online influencers for their magical quality. The official growing region for this sought-after variety in southern Italy spans just 740 acres, a tiny fraction of the land needed to meet the global demand. This huge disparity calls into question how many of the “San Marzanos” on supermarket shelves are truly authentic. Experts estimate that up to 95% of these tomatoes aren’t the genuine article, making them the “Fake Rolex” of canned tomatoes.
American Tomatoes: The Hidden Champions
Blind taste test after blind taste test, including another this year by The New York Times, have revealed perhaps an unexpected truth: American-grown tomatoes outperform even the prized San Marzanos. American tomatoes are fresher, more affordable, and often surpass their imported counterparts in flavor and quality. This is fantastic news for those who want top-notch taste while supporting local agriculture and saving money.
We understand if you’ve grown up with memories of your Nonna’s Sunday sauce made with a specific brand of imported tomatoes. Taste is personal, and nostalgia plays a big role in food choices. But it’s important to recognize that the notion that imported tomatoes are superior has been debunked time and again. We encourage people to try it out for themselves and discover their favorite, and not just believe things blindly because someone told you to on Instagram.
Beyond the flavor and quality, by choosing U.S.-grown tomatoes, you’re supporting family farmers who work hard to meet the highest standards of quality and sustainability—without the cloud of deceptive sourcing practices.
Why Buy Local?
Supporting U.S. farmers means knowing exactly where your food comes from. Domestic tomatoes are grown and processed under strict regulations, ensuring quality and authenticity. By buying local, you’re also reducing the carbon footprint associated with shipping products across oceans—sometimes 6,000 miles from Italy, or even farther if the ingredients come from China first.
American-grown tomatoes also support a more sustainable food system. Local farmers take pride in their work, ensuring a direct connection between their fields and your table. When you choose products grown close to home, you’re investing in community, sustainability, and fair practices.
Look for Transparency in Labeling
When shopping, check for “Made in the USA” labels or certifications that guarantee authenticity. With imported goods marks like “D.O.P.” (Protected Designation of Origin) are not foolproof. Choosing local products ensures your food hasn’t taken an unnecessary trip across the world, and it supports hardworking farmers and the whole food chain right here in your community.
Look for that Good Ol’ US of A sticker and assure yourself of quailty, transparency and that you’re making the best choice for your family and the planet.
Canned tomatoes can be a great benefit to men’s health. Go red for Movember and learn more about the power of tomatoes in our battle against prostate cancer.
It’s Movember – which means during the month of November, we are bringing awareness to men’s health. According to the Movember website, approximately 10.8 million men across the globe have been diagnosed with prostate cancer. That does not even include other health implications like testitular cancer and men’s suicide.
While cancer can develop as a result of age or family genetics, there are also other potential factors that can be avoided or reduced. Some of the most studied risk factors for cancer are age related risk, alcohol, chronic inflammation, tobacco use, obesity, diet and cancer causing substances.The National Cancer Institute suggests that limiting your exposure to some of these lifestyle behaviors and maintaining a healthy weight can help to lower your risk of developing certain cancers. Diet can be incredibly impactful and a focus on choosing foods rich in antioxidants and vegetables has been associated with reducing cancer risk [1]. In fact, tomatoes, especially canned tomatoes, are a very popular source of antioxidants rich with beta-carotene and lycopene [2].
Tomatoes have a powerful team.
Tomatoes have an incredible team of nutrients to provide our bodies with cancer fighting benefits. They are full of antioxidants which are known for their ability to neutralize free-radicals. It is possible for the body to create some antioxidants, but for the most part you have to get your antioxidants from food sources [1].
The antioxidants that are present in tomatoes are lycopene, beta-carotene and vitamin C [4]. This team of nutrients is what leads scientists to believe that tomatoes can be impactful in the fight against cancer.
Fun fact: the red color of tomatoes is due to its lycopene content.
Canned tomato products like pizza sauce, ketchup, tomato paste, and tomato soup possess a more bioavailable form of lycopene due to the processing of these products [3]. This means that our bodies are better able to absorb these nutrients. While more studies are needed, lycopene has been associated with up to a 40% reduction of risk of aggressive prostate cancer [3]. Interestingly, one study showed that eating 2-4 servings of tomato sauce per week reduced the risk of prostate cancer by one-third [3].
Creative ways to go red for Movember
If you’re looking to add more canned tomatoes into your meal routine, we have you covered! Here are some of our favorite ways to use this produce item.
National Cancer Institute – Risks for Cancer, November 9, 2022 from https://www.cancer.gov
National Cancer Institute – Antioxidants and Cancer Prevention, November 9, 2022 from https://www.cancer.gov
A Review of Epidemiologic Studies of Tomatoes, Lycopene, and Prostate Cancer. Experimental Biology and Medicine, November 9, 2022 from doi:10.1177/15353702022270100
Healthline – Tomatoes, November 10, 2022 from https://www.healthline.com
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