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Food/Nutrition Columnist Author: Jo-Ann Heslin, MA, RD, CDN, Food & Nutrition Columnist - HealthNewsDigest.com Last Updated: Mar 23, 2018 - 5:23:09 PM



Don’t Can The Can - Till You Know The Facts

By Jo-Ann Heslin, MA, RD, CDN, Food & Nutrition Columnist - HealthNewsDigest.com
Mar 25, 2018 - 7:03:00 AM



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(HealthNewsDigest.com) - In a quest to eat clean and avoid preservatives, many people avoid canned food. Should they? Not really, there are many good reasons to stock your kitchen with a selection of healthy canned foods.

Aren’t canned foods full of preservatives?

Actually, no. A recent survey found that over 65% of people believe that there are preservatives in canned food. The primary source of preservation in canning is the heating process and the exclusion of oxygen which speeds up food spoilage. The vast majority of canned foods in the supermarket are actually preservative free and will stay wholesome and safe until the can is opened.

If I am trying to avoid processed foods shouldn’t I avoid canned foods?

According to the definition by International Food Information Council (IFIC), processed foods are any deliberate change in a food that occurs before it is available for us to eat. Under this umbrella, canned food is considered processed but so are frozen vegetables, roasted nuts, tomato sauce, peanut butter, jam and even bagged salad greens and cut up fresh vegetables. Canned foods are considered minimally processed, they are affordable and provide availability and convenience year-round.

Aren’t canned foods loaded with sodium?


Some do and some don’t. That is why the nutrition label is helpful. You can easily check the amount of sodium in a serving. Many brands have no salt added, reduced sodium or low sodium varieties available. To help reduce the overall amount of sodium that we eat, many brands are lowering sodium incrementally, slowly reformulating standard recipes to remove some of the salt. Many canned soups currently on the market have 25% to 30% less sodium than they had just a few years ago. Food analysis studies have shown that draining and rinsing canned beans reduces sodium content per serving by 41%. Draining alone results in a 36% sodium decrease. When using canned veggies or beans, drain, rinse and omit any additional salt from the recipe to keep sodium levels reasonable. It has been estimated that canned vegetables contribute less than 1% of the sodium we normally eat.


Aren’t canned fruits and vegetables less nutritious than fresh?


Not always. In some cases, the canning process locks in nutrients and in other cases it can enhance a nutrient’s availability.

  • Canned blueberries contain more of the powerful antioxidant, anthocyanin, than either fresh or frozen.

  • Canned salmon is richer in heart-healthy omega-3 fats and calcium than fresh.

  • Canning releases health-promoting antioxidants. One half cup of canned tomatoes contains 11.8 milligrams of lycopene compared to 3.7 milligrams in a medium fresh tomato.

  • The heat treatment in canning carrots, spinach and pumpkin enhances the availability of carotene which is converted to vitamin A in the body. One-half cup of canned pumpkin has three times more beta carotene than fresh cooked pumpkin.

  • The amount of available lutein in corn, an antioxidant that protects your eyes, is enhanced by the canning process.

  • The fiber found in canned fruits and vegetable is unchanged by the canning process.


Are canned foods responsible for foodborne outbreaks?


Unless the can is bulging, canned foods are safe to eat. It is prudent not to buy cans that show rust or are dented but even these are safe in most cases. Of over 138,500 cases of foodborne illness that were reviewed, not one case was directly connected to canned fruits or vegetables. Canned food has a shelf life of at least two years from the date of packing. Most canned food will retain its safety and nutritional value well beyond two years, but there may be some variation in quality, such as a change of color and texture. Canned food has an almost indefinite shelf life when stored at 75° F or below. Some canned foods found in ships sunk over 100 years ago are still microbiologically safe. Though I would not recommend keeping canned food for that long!


Isn’t BPA used to line cans dangerous?

Linings in metal food containers create a barrier between the metal and the food which helps maintain safety, quality and the nutritional value of the food. BPA (Bisphenol) is used as the protective lining of some metal food cans. The ongoing review of scientific evidence by the FDA and the National Institute of Health supports the safety of BPA as currently approved for use in food containers. However, due to consumer concerns many companies are transitioning to new can coatings and phasing out BPA. This change is often noted on the label as BPA free.

Bottom line: Healthy, nutritious foods can be found in a can.

© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:

Diabetes Counter – the most up-to-date information on managing diabetes

Calorie Counter – a weight loss guide that won’t let you down

Protein Counter – put the latest protein recommendations to work for you

Healthy Wholefoods Counter – planet-friendly eating made easy

Complete Food Counter – food counts and nutrition information at your fingertips

Fat and Cholesterol Counter – newest approach to heart-healthy eating

Available in print from Gallery Books:

Most Complete Food Counter, 3rd Ed.

Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8

For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.




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