Faced with a busy routine and little free time to cook, canned foods, such as tuna, sardines, corn, peas, among others, emerge as a quick alternative for meals. But are they really healthy? Or are they also full of preservatives that can be harmful to your health?
The answer to these questions is: it depends. According to Regina Bassini Ramalho, nutritionist at Hospital Santa Marcelina, the ingredients used to preserve canned foods, such as preservatives and additives, may contain substances that are not good for the body, in addition to causing a loss of texture and flavor.
However, there are canned options with lower sodium content and that are steamed, increasing their benefits.
“It is worth remembering that canned foods are not villains, but they should also not be consumed in excess. When chosen carefully and consumed in moderation, they can be practical and safe within a balanced diet”, says Ramalho to CNN Brazil.
Furthermore, according to Verônica Dias, integrative nutritionist and pharmacist at Instituto Nutrindo Idealis, the canning process uses heat treatment that guarantees microbiological safety and preserves a large part of the nutrients.
“Canned foods can be part of a healthy diet, as long as they are chosen carefully. They do not replace fresh foods, but they are strategic allies when quality, label and frequency are well managed”, he states.
What are the best canned foods for the diet?
Canned foods can be consumed in a balanced diet and offer health benefits. According to the nutritionists consulted, healthy options include:
- Beans, peas, lentils and chickpeas: they are excellent sources of fiber, iron, proteins and help with digestion and a feeling of satiety
- Fish (tuna, sardines and salmon): they contain omega-3, which helps the functioning of the heart and brain, and are rich in (D and calcium), minerals and proteins.;
- Vegetables (corn and skinless tomatoes): efficient sources of vitamins, minerals and fiber. They are practical and last longer.
To avoid making mistakes when buying canned food, Dias explains that it is interesting to take into account some criteria, such as a short list of ingredients (ideally, containing only the food, water and salt), low sodium content or salt-free versions and packaging free of BPA, a chemical used in plastics and resins for food packaging and cans.
“Tip: the cleaner and more transparent, with clear information, the label, the better the product”, says Dias.
What is the best type of canned tuna?
When looking for canned tuna on the market shelves, it is common to find different options: grated, solid and in pieces, in oil or natural. After all, what is the difference between them? Is one better than the other?
According to the experts consulted, natural tuna, preserved in water, is the best choice for those looking to lose weight, as it has a lower calorie content, less oxidized fat and a higher relative concentration of protein per calorie.
Tuna in oil is also considered a healthy version and can be interesting in specific contexts, according to Dias. However, calories and refined oils are added to it, which may not always be of good quality. “It’s not a good choice for intestinal health or weight loss,” says the nutritionist.
Regarding the type of tuna, the solid version usually has the best texture and higher protein content than the chunky and grated versions.
How to properly store canned food?
According to experts, canned foods should be stored in a cupboard or pantry away from heat and direct light, in cool and ventilated places.
“Avoiding humid places is essential to maintain the integrity of the can, which can suffer damage from rust, dents and/or leaks”, advises Ramalho.
Before opening, wash the cans with soap and water. After opening, do not store the food in the open can, as the metal may react with the food. Use clean containers: glass jars with lids are ideal. Refrigerate immediately: keep in the refrigerator at 4°C or below.
Once opened, cans of cooked foods (beans, chickpeas and lentils) can stay in the refrigerator for up to 4 days. Canned vegetables last 3 to 5 days refrigerated. If frozen in portions, the shelf life increases to one or two months.
