The canned foods are not just a form of certain preserve ingredients optimally, but also have become a quick and simple alternative for certain ingesting products that some people do not usually buy fresh, as is the case of tuna, certain mollusks, sardines, etc. But the big question is: is eating canned food bad? How often can we ingest them? Do they offer us good nutritional contributions? If you think that this type of presentation occupies an important place in your diet and you are concerned about your health, in this article we clarify all these doubts.
Can eating a lot of canned foods affect my health?
When it comes to food, everything in excess is bad, and canned food is no exception. The process of canning and preservation of food can alter its properties, this in some cases translates into a greater supply of nutrients, such as omega 3 in the case of fish, but at the same time reduces the presence of vitamins and nutrients that we would obtain by eating that fresh food.
This is just one of the aspects to consider when we eat canned food, but it is not the only one. Some of the negative aspects of canned food that can affect our health are:
- Canned foods have a higher level of minerals, especially sodium when using salt as a preservative. Ingested in excess, they could increase our blood pressure, which can lead to heart problems and greater fluid retention. Low sodium canned goods are the answer to this problem.
- One of the advantages of canned fish and shellfish is that its omega 3 content is usually higher than in fresh products. These are due to the fact that oil is added to the conservation, which enhances the presence of these essential fatty acids. However, do not forget that this is equal to more fat, more cholesterol and more calories, which is not suitable for everyone. If you want to avoid so much fat, you should opt for products without oil.
- When it comes to canned fruits, they are usually accompanied by syrups, which increase the presence of sugar in them, making them an option that is not very healthy and is not suitable for everyone.
- If you opt for canned foods, they provide large amounts of salt, sugar and calories, so it is not advisable to abuse these options.
Although they are a quick option, the reality is that canned foods cannot substitute in nutritional properties for fresh foods, so they must become an eventual alternative and not the only option.
How many cans to eat a week?
As long as you do not have problems with high blood pressure, high cholesterol, fluid retention or diabetes, this in the case of canned fruits, you can consume between 2 and 3 canned products a week. Choose preferably those low in salt that are not preserved in oil and that, if they have syrup, be previously removed before consuming.
The benefits of canned food
Although there are many myths around canned food, the reality is that this type of food also has benefits, since in many cases they are an alternative to eating foods that, otherwise, we would probably not consume. But, like any other ingredient, ingesting them in excess can affect our health.
The consumption of canned foods has benefits such as:
- Offer us the possibility of ingesting ingredients that, due to availability in our country or the season, we may not be able to consume otherwise. This is the case with fruits such as canned pineapple or peaches, and also with products such as cockles, sardines or tuna.
- Its production process means that food can be preserved and used for a longer time, making its use much wider.
- In the case of canned oily fish, they have a higher supply of omega 3 fatty acids and vitamin B3 than products in their natural presentation.
- They are a quick alternative when we want to prepare a dish that does not take us long, however it is important to consume them in a moderate way if we want to guarantee our well-being and adequate nutrition.
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