How healthy are stewed tomatoes?

Stewed tomatoes are a versatile and nutritious food that can be a great addition to a healthy diet. While fresh tomatoes provide excellent nutrition, stewing them can actually increase the availability of certain nutrients. Here is an in-depth look at the health benefits of stewed tomatoes.

Nutrition Facts

One cup of stewed tomatoes (240 grams) contains approximately:

Nutrient	Amount
Calories	74
Protein	3 g
Fat	1 g
Carbohydrates	16 g
Fiber	4 g
Sugars	10 g

Stewed tomatoes are low in calories and fat. They contain a moderate amount of carbs, most of which come from natural sugars. Fiber makes up a significant portion of the carbs as well.

Vitamins and Minerals

Some of the vitamins and minerals found in stewed tomatoes include:

• Vitamin C: 32% of the Daily Value (DV)
• Vitamin A: 22% of the DV
• Vitamin K: 12% of the DV
• Potassium: 12% of the DV
• Vitamin B6: 11% of the DV
• Folate: 10% of the DV
• Iron: 5% of the DV
• Magnesium: 5% of the DV

Stewed tomatoes are an excellent source of vitamin C, vitamin A and vitamin K. They also provide good amounts of potassium, vitamin B6, folate, iron and magnesium.

Lycopene

One particular phytonutrient that stewed tomatoes are high in is lycopene. Lycopene is a carotenoid pigment that gives tomatoes their red color. One cup of stewed tomatoes contains over 23 mg of lycopene.

Lycopene has been extensively studied for its antioxidant properties. It has been linked to lower risks of heart disease, cancer, eye disorders and other conditions.

Interestingly, cooking tomatoes actually increases the bioavailability of lycopene. Stewing tomatoes in olive oil, as is common with many tomato-based dishes, further increases lycopene absorption.

Benefits for Heart Health

There are several ways that stewed tomatoes may promote heart health:

• Lower cholesterol: Lycopene and other plant compounds may reduce LDL (bad) cholesterol and increase HDL (good) cholesterol.
• Reduce blood pressure: Tomatoes contain potassium, which helps relax blood vessel walls and lower blood pressure.
• Decreased blood clotting: Vitamin K helps prevent dangerous calcium buildup in blood vessels.
• Improve artery function: Lycopene helps keep arteries flexible and healthy.

A 2021 review study found that consuming more than two servings of tomatoes per week was associated with a lower risk of cardiovascular disease, heart attacks and strokes. The authors credited lycopene and other beneficial tomato compounds for these heart-protective effects.

Blood Sugar Control

Despite their sweet flavor, stewed tomatoes have a low glycemic index (GI). This means they do not cause sharp spikes in blood sugar. Their high fiber and antioxidant content helps slow the digestion of carbs.

Studies show that low GI foods can promote better blood sugar control. Consuming stewed tomatoes may also lower levels of hemoglobin A1C, a marker of long-term blood sugar regulation.

Cancer Prevention

Lycopene’s antioxidant properties may help protect against cancer development and growth. Population studies link higher tomato intake to lower risks of prostate, breast and lung cancers.

While more research is needed in this area, lab studies also demonstrate that lycopene has powerful effects against the growth of cancer cells.

Cooking tomatoes appears to maximize these beneficial effects. One study found that tomato sauce containing olive oil had nearly four times the cancer-fighting potential compared to raw tomatoes.

Skin Health

Tomatoes contain several nutrients that are great for your skin, including:

• Vitamin C: Stimulates collagen production and protects against UV damage.
• Vitamin A: Maintains skin integrity and promotes natural moisturizing.
• Lycopene: Shields skin from sun damage and aging.
• Potassium: Keeps skin hydrated and supple.

Consuming stewed tomatoes and applying tomato paste or juice directly to your skin may protect against sunburn. The antioxidants they contain also reduce skin inflammation and damage that drives wrinkles.

Eye Health

The vitamin A in tomatoes aids in forming pigments for healthy vision. Tomato carotenoids like lycopene and lutein also accumulate in the eyes. Here they provide antioxidant protection against eye disorders like cataracts and macular degeneration.

Studies show that people who eat more tomatoes and tomato products have significantly lower risks of both cataracts and macular degeneration.

Reduce Inflammation

Chronic inflammation is at the root of most modern diseases. Tomatoes’ antioxidants ,including vitamin C, beta-carotene and lycopene, can reduce inflammatory markers.

Consuming stewed tomatoes regularly may help fight inflammation-related conditions like heart disease, diabetes, cancer, osteoporosis and cognitive decline.

Improve Digestion

The fiber content of tomatoes promote good digestion in a few ways. It:

• Normalizes bowel movements.
• Helps maintain a healthy gut microbiome.
• Reduces symptoms of constipation.
• Lowers the risk of diverticulitis.

Processing tomatoes appears to maximize their beneficial effects on digestion. Lycopene is more bioavailable in cooked, homogenized tomato products compared to raw tomatoes.

Strengthen Bones

Lycopene, vitamin K and magnesium in tomatoes help optimize bone health. Vitamin K activates osteocalcin, a protein that strengthens bones.

A review study found that people with higher tomato intakes had significantly greater bone mineral density. Therefore, including stewed tomatoes in your diet may reduce the risk of osteoporosis.

Downsides of Canned Tomatoes

While stewing is a healthy way to prepare fresh tomatoes, commercially canned tomatoes may contain some undesirable ingredients:

• Added sugar: Canned tomato products sometimes contain added sugar, corn syrup or other sweeteners.
• Salt: Canned goods commonly have extra sodium added as a preservative.
• BPA: Trace amounts of BPA from can linings may leach into the tomatoes.

Look for low-sodium tomato products without added sugars or preservatives. Choosing BPA-free cans may further limit exposure to this potentially harmful chemical.

How to Make Your Own Stewed Tomatoes

Making homemade stewed tomatoes is easy. Here is a simple recipe:

1. Chop 4 pounds of ripe tomatoes and place them in a saucepan.
2. Add 3 cloves of minced garlic, 1/4 cup olive oil, 2 sprigs of thyme and salt and pepper to taste.
3. Bring the mixture to a simmer over medium heat, then reduce heat to low.
4. Cook uncovered, stirring occasionally, for 45–60 minutes until thickened.
5. Remove thyme sprigs. Add 1 tablespoon balsamic vinegar and adjust seasoning as needed.

For added depth of flavor, use a combination of tomato varieties like heirloom, cherry and roma.

How to Add More Stewed Tomatoes to Your Diet

Here are some simple ways to enjoy more stewed tomatoes:

• Make chili, soups, stews and sauces using tomato puree as a base.
• Sauté veggies and proteins and top with your favorite tomato sauce.
• Make homemade salsas and bruschetta topping with stewed tomatoes.
• Add diced tomatoes to grains, greens and pasta salads.
• Use stewed tomatoes to make shakshuka, ratatouille or tomato galette.
• Blend with herbs and spices to make a homemade tomato ketchup or barbecue sauce.

Other Ways to Eat More Tomatoes

In addition to stewing tomatoes, here are some other healthy ways to eat more tomatoes:

• Enjoy raw cherry or grape tomatoes as a snack or salad topping.
• Make homemade tomato juice or gazpacho using fresh tomatoes.
• Add sliced tomatoes to sandwiches, wraps and pitas.
• Roast or grill plum tomatoes and drizzle with olive oil.
• Make fresh tomato salsa, bruschetta or tomato salad.

Conclusion

Stewed tomatoes are nutritious, delivering a wealth of vitamins, minerals and antioxidants like lycopene. Research shows they may promote heart health, reduce cancer risk, regulate blood sugar, improve skin health and digestion and strengthen bones.

Cooking tomatoes makes some of their benefits more available to your body. Making homemade stewed tomatoes allows you to avoid unwanted ingredients found in some commercial products.

Adding more stewed tomatoes to soups, sauces, stews and other dishes is a tasty way to improve your diet and take advantage of their many health benefits.