Canned Food: Good or Bad?

As the name suggests, canned food is packed in airtight containers so it will last for longer periods of time. This canning method was invented during the time of war to make sure soldiers had a stable food source.

Is canned food less nutritious?

People often assume that canned food is less nutritious than fresh food, which may not always be true. Studies found that the canning process is able to preserve most of the nutrients such as protein, carbohydrates, minerals, and fat-soluble vitamins. However, as canning often involves the use of high temperature, it’s hard to retain water-soluble vitamins such as vitamin C and B. These vitamins are often lost during the home cooking and storing as well. Much to our surprise, while certain nutrients are diminished, the canning process actually increases the amounts of other beneficial compounds in the food. A good example would be tomatoes. Since tomatoes release higher levels of antioxidants under high temperature, canned tomatoes are richer in antioxidants than fresh tomatoes.

So, does that mean canned food is good?

Not necessarily. Canned food may contain a chemical called Bisphenol-A (BPA). It’s a substance used in the production of food and drink packaging. BPA can disrupt the hormone systems in your body. Although many regulatory organizations (such as the US Food and Drug Administration and the European Food Safety Authority) classify a low exposure to BPA as unharmful, studies suggest otherwise. Scientific evidence proves a link between low doses of BPA and growing problems, cardiovascular diseases, type 2 diabetes, male sexual dysfunction and even cancer.

Besides the concerns about BPA, bacteria are also a problem. Improper canning process may allow deadly bacteria to develop, one of which is Clostridium botulinum. Consumption of contaminated canned food may result in serious health consequences. Even though it’s rare to find bacteria in most canned food nowadays, the risk is still there. That’s why it’s important to keep an eye on your canned food. Never eat canned food that is expired or has damaged packaging.

How to eat canned food healthily?

It’s advisable to read the labels carefully. Many of canned products have added salt, sugar, or other additives which may pose a health problem. To avoid the added salt, look for products labeled as low sodium or no salt added. To avoid the added sugar, look for fruits canned with water or juice instead of syrup. Rinsing your food before consuming may help wash away some of the additives. Not all canned food has additives.

The bottom line is to make sure you read the ingredient list before you buy canned food, just like what you are supposed to do with any other types of food. When fresh food is not available, canned food can be a great alternative. You can still have a healthy meal with canned foods as long as you pay attention to the labels.

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