Canned food: Good or bad?

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Canned foods are often thought to contain fewer nutrients than fresh or frozen foods. Some people believe that canned food contains harmful ingredients and should be avoided. Others say that canned foods can be part of a healthy diet. Is canned food good or bad? The following article explains everything you need to know about canned foods.

1. What is canned food?

Canning is a method of preserving foods for a long period of time by packing them in sealed containers. Canned food was first developed in the late 18th century as a way to provide a steady supply of food for soldiers and sailors during war. The canning process can vary slightly from product to product, but there are three main steps. Includes:
Processing: Food is peeled, sliced, minced, stewed, boned, peeled or cooked. Boxed. Prepared foods are sealed in sealed containers. Pasteurize. Canned food is heated to kill harmful bacteria and prevent spoilage. This allows food to be stored stably and safe to eat for 1-5 years or even longer. Common canned foods include: Fruits, vegetables, beans, soups, meat and seafood.
Canned foods are often said to be less nutritious than fresh or frozen foods, but research shows this is not always the case. In fact, canning can preserve most of a food's nutrients. Protein, carbs, and fat are also unaffected by this process. Most fat-soluble minerals and vitamins such as vitamin A, vitamin D, vitamin E, and vitamin K are also retained in foods. As a result, studies show that foods high in certain nutrients maintain high nutrient levels after canning.
However, because canning food has a heating period to preserve it, water-soluble vitamins like vitamin C and vitamin B can go bad. These vitamins are generally very sensitive to heat and air, so they can also be lost during normal processing, cooking, and storage processes used in your home.
However, while the canning process can damage certain vitamins, the amount of other healthy compounds can add up. For example, tomatoes and corn release more antioxidants when heated, making these canned foods a better source of antioxidants.
Besides variations in individual nutrient levels, canned foods are an important source of vitamins and minerals. In a new study, people who ate 6 or more canned goods per week were able to absorb 17 essential nutrients at a higher rate, compared with those who ate 2 or less canned foods per week.

2. What you should know about canned food

2.1. Canned foods are affordable, convenient, and non-perishable Canned foods are a convenient and practical way to add more nutrient-rich foods to each of us. In many parts of the world, with the availability of any kind of food can be found in canned food today.
Plus, because canned foods can often be safely stored for several years and usually take little time to prepare, they're incredibly convenient. Furthermore, they tend to cost less than fresh produce.
In a nutshell, canned foods are a convenient and affordable source of essential nutrients.
2.2. Canned foods may contain small amounts of BPA (bisphenol-A), a chemical commonly used in food packaging, including canned food. Studies show that BPA in canned foods can migrate from the lining of the can into the food it contains. One study analyzed 78 canned foods and found BPA in more than 90% of them. Furthermore, research has also shown that eating canned foods is the leading cause of BPA exposure.
In a recent large-scale study, participants who consumed 1 serving of canned soup daily for 5 days experienced a more than 1,000% increase in BPA levels in their urine. Although the evidence is mixed, some human studies have linked BPA to health problems like heart disease, type 2 diabetes, and male sexual dysfunction. If you're trying to minimize your BPA exposure, eating a lot of canned food isn't the best idea.

2.3. Canned foods can contain deadly bacteria Although extremely rare, canned foods that are not prepared properly can contain a dangerous bacteria called Clostridium botulinum. Consuming contaminated food can cause botulism, a serious illness that can lead to paralysis and death if left untreated. Most cases of poisoning come from food that is not properly canned at home. Commercially canned food poisoning is rare. It is important that you never eat canned food that is bulging, dented, cracked or leaking.
2.4. Some canned foods have added salt, sugar, or preservatives Sometimes, salt, sugar, and preservatives are also added during the canning process. Some canned foods can be high in salt. While this is not a health hazard for most people, it can be a problem for some people with chronic conditions, such as those with high blood pressure.
In addition, some canned foods may be added sugar to enhance the taste and attract people to eat. Excess sugar in foods has been linked to an increased risk of several diseases, including obesity, heart disease and type 2 diabetes. Besides, a host of natural or chemical preservatives. Others can also be added to canned foods.

3. When canned food may not be good and not good for you

3.1. When Canned Food Might Not Be Good For You "I've been monitoring sodium and sugar levels in canned foods. These are inherently unhealthy, but sometimes have too much salt/ sugar is added to canned foods. Check the nutrition facts label and look for a food under 5% sodium or sugar.” Dr. Jessi Holden, from Mary Free Bed Rehabilitation Hospital says
Look out for canned foods that contain a lot of ingredients, like ready-made soups and pastas, as they are often high in sodium. and higher in sugar. They are also some of the most popular. According to the Canned Food Alliance, soup was the most purchased canned item in the US with 420 million cans in 2018. Americans, for example, bought 78.8 million cans of Campbell's Cream of Mushroom Soup, in 2018 alone. A single can can contain up to 2,175 mg of sodium, which is almost the entire recommended daily sodium intake. Other things to ignore are vegetables and fruits packaged in brine or syrup.A study published in 2014 in the American Journal of Lifestyle Medicine found that these canned products tend to loss of phenolic compounds, which are responsible for color, flavor and some health properties in products, such as antioxidants. waterlogged if they have been processed.
Choosing canned fruits and vegetables that do not contain liquids will help avoid these problems. Instead, choose products that are packaged in water or juice alone.
The same study also shows that water-soluble vitamins such as vitamin C and vitamin B can be significantly affected by the canning process. For vitamin C, these losses ranged from 8% in canned beets to 90% in canned carrots. However, these vitamin losses are due to heat and will occur if the product is fresh and then cooked. Even just keeping fresh fruits and vegetables in the fridge for a few days can lead to a similar loss of vitamins.
Canned foods can also be contaminated with a chemical called bisphenol (BPA). Today, however, more than 90% of canned food used for food no longer contains BPA. And the FDA has determined that current levels found in foods are now at safe levels. Many studies have shown that BPA has potential toxic effects including impacting hormones, forming tumors, and causing DNA damage.

3.2. When canned foods can be healthy Choosing canned items that contain a single food is the best way to avoid added salt and sugar. For example, tuna, the best-selling canned item, contains only 4% of your daily recommended sodium intake and no added sugar in a 172-gram can. You'll also get 20 grams of protein and a healthy dose of vitamins and minerals like iron, magnesium, vitamin B12 and zinc. These nutrients aid in everything from the function of the immune system to the growth and development of the body. Canned foods also often contain fat-soluble vitamins - which usually don't spoil during heating.
Tomato products are one of the best canned food options. They contain higher levels of carotenoids than when fresh. This is due to the heating of the can, which releases more pigment. Carotenoids are natural pigments that give vegetables their yellow and red colors. Many studies have found a link between carotenoid consumption and a reduction in degenerative diseases. They may also contain higher amounts of nutrients due to reduced processing, preserving nutrients, minerals and vitamins
Other foods like chickpeas and corn are great options to buy in the box because they Just as nutritious as fresh and frozen varieties, according to a 2014 study in the American Journal of Lifestyle Medicine. Plus, many canned products cost less per box than frozen ones. cold and fresh. And unlike fresh produce, canned food's nutritional value doesn't decrease over time, even if you keep canned goods in your pantry for a year or more.
Canned food can be a perfect option when we don't have fresh food available. They provide essential nutrients and are extremely convenient. However, canned foods also pose a significant risk of exposing consumers to BPA, a chemical that can cause health problems. Canned foods can be part of a healthy diet, but it's important to read product labels carefully and choose foods that are right for you.

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Reference sources: healthline.com, insider.com