Is Canned Meat Healthy? - Ask a Nutritionist

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Transcript

Britni: Welcome to “Ask a Nutritionist”, our weekly mini episode of Dishing Up Nutrition. My name is Britni Vincent, a Registered and Licensed Dietitian at Nutritional Weight & Wellness. And today, I am going to be talking about canned meat, what to know before you buy. And when you think about healthy sources of protein, canned meat is probably not the first thing that comes to mind.

I get that. And maybe you're picturing Spam or canned corned beef or something like that, and thinking, "There's no way my dietitian is going to tell me canned meat is healthy." But canned meat is actually a much bigger category than those types of products. We're talking about canned chicken, tuna, salmon, sardines.

Sometimes you can even find canned beef or turkey and other shelf-stable protein options. And depending on what's in the can, some of these options can be really useful just to have on hand in your pantry . So today, I am going to be answering the question: Is canned meat healthy? Can it be as nutritious as fresh meat?

Is it considered an ultra-processed food? And if you are going to purchase canned meat, what should you actually look for on the label? Let's dig into all of this.

Can canned meat be as healthy as fresh meat?

First, can canned meat be as healthy as fresh meat for a protein source? For protein specifically, the answer is absolutely. Canning does not suddenly remove the protein from chicken, beef, salmon, or tuna.

You are still getting complete animal protein with all the essential amino acids your body needs. And depending on the type of protein, you're getting other nutrients in addition, like zinc, selenium, iron, vitamin B12, and other B vitamins. And then with canned fatty fish like salmon and sardines, you are also getting those wonderful omega-3 fats.

So I don't want people to automatically put canned meat or canned protein into the category of food to avoid. So think about a can containing chicken, water, and salt. Well, it's still chicken. It has simply been cooked, sealed, and preserved differently than the package of chicken breast that you purchase and keep in your refrigerator.

And, you know, there can be some nutritional differences between fresh and canned products depending on the food and the processing method. But from a protein standpoint, canned meat or canned fish can absolutely be a valuable protein source.

Canned protein can make a convenient, easy option!

And that's important because one of the biggest barriers I hear from my clients is, "I know I need to eat more protein, but cooking protein takes more effort, more planning."

You know, "I don't have time to cook it," or again, lack of planning gets in the way, or people's schedule just doesn't always go as they thought it would. So that's where canned protein can be incredibly helpful. So instead of skipping lunch altogether or eating crackers or something really processed because there's nothing else prepared, you can open up a can of chicken or salmon, mix it with a little mayonnaise, or some plain avocado, herbs, add some vegetables, and you have a very quick balanced meal in just a few minutes.

And this is personally one of my go-tos. Canned tuna is my favorite, so I always keep that on hand and, you know, inevitably life sometimes gets busy, and I rely on those cans of tuna, and it ends up being a delicious, filling, balanced meal.

What types of canned meat & fish are healthy choices?

So next, let's talk about what types of canned meat and fish are healthy choices, and this is where we need to distinguish between canned meat and highly formulated processed meat products that happen to also come in a can.

So again, some of my favorite choices for my clients are very simple: canned chicken, canned salmon, canned tuna, sardines. You can find sometimes simple canned beef or turkey products. And I want you to flip that can around, look at the ingredient list, and ideally it would say something like "chicken, water, and salt" or "salmon, water, and salt."

And that's a very, very different product from a canned meat product that contains added sugars, starches, flavorings, preservatives, and probably several other ingredients. So don't just judge the food because it comes in a can. Look at what's actually inside the can.

And again, you're looking for meat or the fish as the main ingredient and a very simple ingredient list, like salt and water. On the other hand, products like Spam, you know, or other canned sausages, luncheon meats, corned beef, they're going to come along with additional ingredients, probably additional sodium. So I would not put them in the same category as these simple ingredient canned meats and fish that I'm referring to.

Advantages of canned meats (#1: convenience!)

So let's talk about some of the advantages of canned meats and, and there's more than you probably realized. I mean, first is definitely the convenience. There's no thawing, no raw meat to handle, no cutting board, no cooking. You open the can and your protein is ready.

#2: it’s shelf-stable

Second is it's shelf-stable. USDA guidance says many low-acid canned foods, including canned meats and poultry, can maintain best quality for roughly two to five years when stored properly. That makes canned meat and fish a great pantry staple.

And if you're trying to eat real food consistently, having backup food matters, and this is a topic I frequently have with my clients because it is really important to have these backup proteins and, and additional foods around in your free- freezer or your pantry.

You might get home late. The kids might have activities. You might have not gotten to the grocery store yet. Whatever the case might be, these backup foods are going to come in handy. So a few cans of chicken, canned tuna or canned salmon means that you still have an easy protein source available. They could also be useful for traveling, camping, maybe you keep some at work, again, as a backup option.

#3: less food waste

Another advantage is less food waste. You aren't buying fresh meat and then realizing five days later you forgot to cook it, because let's be real, we've, we've all probably been there at some point. And canned fish can make nutritious fish much easier and cost-effective to incorporate on a regular basis.

#4: canned foods can be more economical

So that brings me to my next point, canned foods can be more economical. For example, wild-caught salmon, fresh or frozen, can be pretty expensive, but buying canned wild-caught salmon allows you to get valuable nutrition at a lower cost per serving.

How is canned meat & fish shelf-stable without refrigeration?

And you might be wondering, how is canned meat and fish shelf-stable without refrigeration? Well, this takes me back to my food science classes, and I find this process really interesting. You know, canned meat doesn't stay safe because, again, manufacturers are not dumping a bunch of preservatives into it. It is the canning process itself that is preserving the food.

Commercial canned foods are sealed in airtight containers and heat processed. USDA explains that low acid canned foods are processed at high temperatures around two hundred and fifty degrees Fahrenheit, which will destroy microorganisms and inactive enzymes that would otherwise cause the food to spoil.

So as the container cools, a vacuum seal forms, preventing new microorganisms from getting into the food. So you're essentially creating a commercially sterile, sealed environment. And that's why a can of chicken can sit in your pantry, but the chicken breast in your refrigerator can't sit too long.

And then, you know, as a reminder, once you open the can, you've broken that protective environment, and at that point, you treat it like any other cooked meat and, and refrigerate the leftovers.

And then here's a quick food safety reminder. Don't eat food from a can that is bulging, leaking, badly rusted, or deeply dented, especially around the seams, because that can be dangerous.

Is canned meat & fish considered an ultra processed food?

So another question that some of you listeners may have is, is canned meat and fish considered an ultra-processed food? You know, at Nutritional Weight & Wellness, we are always advising against eating those ultra-processed foods, but categorizing foods as real food versus ultra-processed is more of a spectrum than black and white, and sometimes we use the terms processed and ultra-processed interchangeably when technically many of the foods we eat have go- undergone some sort of processing.

You know, frozen blueberries are technically processed. Olive oil, plain yogurt, these are all technically processed food. So is canned salmon. Processing doesn't automatically mean that it's an unhealthy choice. Under the commonly used NOVA classification system, canned fish with simple ingredients is generally classified as a processed food rather than an ultra-processed food.

Ultra-processed foods tend to be industrial formulations containing many ingredients or additives that you're not typically going to use in home cooking. So a can that contains salmon, water, and salt is not nutritionally equivalent to a highly processed reconstituted meat product simply because both of them come in a can.

So this is another reason, like I mentioned earlier, read the ingredient list. That is always really, really important, because food labels can be misleading. And then you can ask yourself, "What is the actual food? Are the ingredients something you recognize? What was added to it?" And then from there you can determine if that is a healthy choice for you or not.

What about the concern of BPA?

Another question that comes up with canned products is what about the concern of BPA? BPA is something we hear a lot about in correlation to plastic products, but it can also be found in canned products. And this is an- another area where the answer is not quite as simple as we'd like it to be.

You know, historically, BPA-containing epoxy resins have been widely used as coatings inside food cans, and the coatings are meant to create a barrier between the food and the metal and help prevent corrosion. The FDA states that BPA remains authorized for certain food contact applications and that its current assessment supports the safety of BPA for those approved uses.

At the same time, a lot of consumers are concerned about BPA being found in, in their food products and other products that they use on a regular basis. So many manufacturers have transitioned away from BPA-based can linings, and they might even advertise their products as BPA free or BPANI, which means BPA was not intentionally added.

So if you are prioritizing avoiding BPA exposure, look for packaging that is going to specifically say BPA free or BPANI, which again means BPA not intentionally added. And sometimes it might not say BPA free on the can, but if you go to the manufacturer's website and click on the facts, you might find that information there as well.

You can also find meat and fish packaged in glass jars or, or even shelf-stable pouches as, as an alternative. And, you know, unfortunately, BPA free doesn't necessarily tell you what material the BPA is replaced with. And we don't necessarily know that, but it, it just basically tells you that BPA isn't being used in that particular way.

Is sodium content a concern with canned meat & fish?

All right, what about the sodium content being a concern with canned meat and fish? I think this is another common question when we're talking about this topic, and sodium is probably one of the biggest nutritional differences you'll notice between canned meat products and their fresh counterparts.

But the sodium levels can vary quite a bit, and the reality is salt is going to help with flavor and preserving the canned meats and fish. But you can still find no salt added, low sodium, lower sodium, and reduced sodium options. And again, this is where you want to look at the nutrition facts label instead of relying on the label on the front of the packaging.

Pick up the options at the grocery store and, and look at which one is going to have the lower amount of sodium. And the reality is, unless there's a specific reason that you are limiting your sodium intake, I wouldn't avoid canned fish or meat simply because it contains more sodium.

Think about your overall diet. If most of your food is coming from whole real foods, the reality is those foods do not contain much sodium, and so getting some extra sodium from a canned protein option is not going to be a big deal. That is different than eating frozen meals on a regular basis or going out to eat, getting fast food, or canned soup.

Those types of, of products, the sodium is going to add up quite faster. And in fact, when you are eating a whole real food diet, it's important that you're getting enough sodium. Again, because these foods that you are consuming don't have as much sodium in them.

Overall takeaways

So what is the overall takeaway? Is canned protein, canned meat, canned fish healthy? Canned meat and canned fish can absolutely be a part of a healthy real food diet. Again, a simple can of chicken, salmon, tuna, or sardines is going to provide you with convenient shelf-stable protein without requiring you to cook anything. And when you're shopping, read the ingredient list of what is the first ingredient.

It should be the protein source. How long is the ingredient list? And then if you want to look at the sodium, look at the nutrition facts label as well. If you are concerned about what is in the lining of the canned products, look for BPA free or BPANI or refer to the manufacturer's website.

And finally, remember, convenience isn't the enemy of healthy eating. Sometimes having canned chicken in the pantry means the difference between making chicken salad with vegetables for lunch or grabbing something much more processed because you're starving and you don't have time to cook.

I always say worse, better, best, and choosing one of these canned protein options is going to be a lot better option than many other alternatives out there. Healthy eating isn't necessarily about making every meal from scratch because let's face it, most of us do not have time or even the desire to do that.

So having these easier food choices available that make these healthy choices easier is really necessary. So yes, we still want to be cooking fresh meat and fish and poultry when we can, but choosing these canned products can be a really nice alternative and something to have on hand.

So I want to thank you for listening to this episode of “Ask a Nutritionist”. If today's episode was helpful, share it with someone who's trying to make healthy eating a little easier. And the next time you're standing in the canned food aisle wondering whether that chicken or salmon belongs in your cart, flip it over, read the ingredients, and remember, the fact that something comes in a can doesn't tell you the whole nutritional story. So thanks for listening, and I will talk to you next time.