Is Canned Food Healthy?

By : Jodie Shield | 0 Comments | On : February 10, 2015 | Category : Adults, Seniors, Teens

Kick these four canned byproducts to the curb!

 By: Jodie Shield, RDN

Canned foods are clear choices for convenience and cost-savings. Nutrition gets a little trickier. On one hand, the heating process of canning kills some nutrients, but the same effect occurs when you cook fresh and frozen fare. In some cases, heat from canning is a good thing, making cancer-fighting antioxidants, like lycopene in tomatoes and lutein in corn, more available for your body to absorb. And canned pumpkin has three times more Vitamin A than cooked fresh pumpkin. But here’s the rub: Many manufactures pour on salt and other additives to improve the taste and extend the food’s shelf life. Kick these four canned byproducts to the curb.

Sodium. Salt is added to improve flavor, not as a preservative. That means it’s perfectly safe to buy canned goods with no salt added. It’s a good practice to rinse and drain canned vegetables and beans under running water before eating. You’ll wash away about 40-percent of the sodium.

Your target: No more than 140 milligrams per serving.

Sugar. Stay away from fruits canned in light or heavy syrup, which could double the calories. Instead, look for fruits packed in natural juice or water without added sugar.

Your target: 15 grams or less per serving.

Fat. Avoid canned fish, such as tuna and salmon, which are packed in oil that adds extra calories and can’t be totally rinsed away. Instead, look for seafood packed in water or heart-healthy oils (think canola or olive).

Your target: Total fat 3 grams or less per serving; saturated fat1 gram or less per serving.

BPA. Bisphenol (BPA), a compound found in plastic reusable bottles, containers, and cans, is used to create a barrier between the metal and the food. Animal studies have linked it to a variety of health issues, such as cancer and certain hormone changes. Purchase canned goods labeled “BPA-free.”

Your target: Zero!

 

Note: Article written for FitStudio.