Canned Food: Good or Bad?
- Dietitian.Lauren Hmede
- Oct 18, 2019
- 2 min read
Introduction:
Canned foods are often thought to be less nutritious than fresh or frozen foods.
Some people claim they contain harmful ingredients and should be avoided. Others say canned foods can be a part of a healthy diet.
This article explains everything you need to know about canned foods.
What is canned food?
Canning is a method of preserving foods for long periods by packing them in airtight containers.
There are three main steps: processing, sealing, and heating.
How does canning affect nutrient levels?
Canned foods are often thought to be less nutritious than fresh or frozen food but research shows that this is not always true.
In fact, canning preserves most of a food's nutrients.
Protein, carbs, and fat are unaffected by the process. Most minerals and fat-soluble vitamins like vitamins A, D, E, and K are also retained.
Yet, since canning typically involves high heat, water-soluble vitamins like vitamins C and B can be damaged.
These vitamins are sensitive to heat and air in general, so they can also be lost during normal processing, cooking, and storage methods used at home.
However, while the canning process may damage certain vitamins, amounts of other healthy compounds may increase.
For example, tomatoes and corn release more antioxidants when heated, making canned varieties of these foods an even better source of antioxidants.
Changes in individual nutrient levels aside, canned foods are good sources of important vitamins and minerals.
Canned foods are affordable, convenient, and don't spoil easily
Canned foods are a convenient and affordable source of essential nutrients.
They may contain trace amounts of BPA
Canned foods may contain BPA, a chemical that has been associated with health problems like heart disease and type 2 diabetes.
They may contain deadly bacteria
Canned foods that weren't processed properly may contain deadly bacteria, but the risk of contamination is very low.
Some contain added salt, sugar, or preservatives
Salt, sugar, or preservatives are sometimes added to canned foods to improve their flavor, texture, and appearance.
How to make the right choices
Not all canned foods are created equal. It’s important to read the label and ingredient list.
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