11 canned foods you should avoid

In search of practicality, many people end up opting, sometimes, for canned products. Who has never surrendered, for example, to a can of tuna? Or even, used a canned tomato sauce on your pasta?!

But the truth is that most of these foods are not very suitable, for numerous reasons, such as the fact that the inner protection of the cans has a substance called bisphenol-A – which is related to health problems, such as diseases. heart disease, cancer, diabetes, among others.

Below is a list of canned foods you should avoid and ideas on how to replace them in a healthy way.

1. Canned fruit

Fabiana Honda, nutritionist at PB Consultoria em Nutrição, recalls that fruits are excellent sources of fiber, vitamins and minerals. “However, we should avoid consuming canned fruits like peaches and figs, which come wrapped in a sugar syrup”, she highlights.

The nutritionist explains that sugar, in addition to increasing the energy value of the fruit, raises the individual’s blood glucose – increasing insulin levels in the blood, which can lead to the induction of the production of triglycerides (fat) that will be stored in adipose tissue.

Fabiana also compares the calories:

• Fresh peach (100 g) = 36 kcal X Canned peach (100 g) = 100 kcal
• Fresh figs (100 g) = 41 kcal X Canned figs (100 g) = 205 kcal

Healthy Substitution: Avoid peaches and figs in syrup. “Give preference to fresh fruits. Or cook them in a little water with spices like cloves, cinnamon and ginger. Store in the fridge for up to 3 days.”

2. Canned peeled tomatoes

Fabiana explains that all canned packaging has a protection so that the food does not come into direct contact with the metal. “However, this protection is also harmful to health, as it has a substance called bisphenol-A. This substance is linked to health problems such as heart disease, cancer, diabetes, reproductive problems, obesity, and cognitive and behavioral problems,” she says.

The nutritionist adds that canned peeled tomatoes also contain citric acid in the composition, and the presence of acid increases the passage of bisphenol from the packaging to the food.

Healthy substitution: The ideal is for the individual to cook the tomatoes in natura with more natural seasonings (basil, oregano, parsley, coriander, peppers) and store them in the freezer, highlights Fabiana. “If you are going to buy it ready-made, you should prefer peeled tomatoes or tomato puree in glass containers. The content of bisphenol-A is lower. But in some cases, the amount of sodium present remains high,” she explains.

3. Tomato sauces and extracts

“Tomato sauces and extracts should be avoided since, in addition to having a lot of salt, they have monosodium glutamate flavor enhancer – an ingredient that is very present in some industrialized foods. Studies have already linked the consumption of monosodium glutamate with headaches, accelerated heartbeat, chest pain, numbness or tingling, asthma, among other symptoms”, highlights Fabiana.

The nutritionist adds that in two tablespoons of ready-made sauce there is, on average, 280mg of sodium. “Remembering that the recommended maximum is 2000 mg a day”, she warns.

In addition, there is the fact that the internal protection of the cans has bisphenol-A – a substance that is related to health problems such as heart disease, cancer, diabetes, among others.

Healthy replacement: The nutritionist Fabiana advises people to cook fresh tomatoes with more natural seasonings (basil, oregano, parsley, coriander, peppers) and store them in the freezer. Then, just use them in food preparations.

4. Ready beans

“Beans are sources of fiber and plant proteins. In addition to most of them also provide minerals such as iron, magnesium and zinc”, recalls Fabiana.

Here in Brazil, as highlighted by the nutritionist, ready-made beans are generally sold in tetrapack packaging and not in cans. But in any case, these two versions should be avoided. “They cannot be consumed in large quantities and frequently, as they contain a large amount of salt to aid in the flavor and conservation of the product. In half a cup (tea) of this type of beans we have 20% of the sodium consumption for the whole day”, she explains.

The excess of this sodium, according to Fabiana, can lead to changes in blood pressure, increased fluid retention, swelling in the legs and feet, among other harmful health symptoms.

“In addition, there is the issue of taste, as we are used to homemade beans made with fresh seasonings. And some industrialized versions add ready-made seasonings and even flavorings to the product”, highlights the nutritionist.

Healthy replacement: Fabiana points out that the legumes after cooking can be stored in the freezer for greater durability. “Store in the freezer in a glass container after cooking them in water to preserve the flavor of the beans,” she suggests.

5. Canned peas

According to Fabiana, this type of product should be avoided, as it has high amounts of sodium.

Healthy replacement: The nutritionist emphasizes that peas should be bought fresh or frozen, since, in this way, there is no brine for conservation.

6. Canned corn

Like peas, canned corn should be avoided as it has high amounts of sodium.

Healthy replacement: Fabiana explains that corn must be purchased fresh, as it does not contain brine for conservation.

7. Canned meats

Fabiana points out that canned meats should be avoided, as they contain high concentrations of fats, especially saturated fats, in addition to a high sodium content.

Excess sodium can lead to changes in blood pressure, increased fluid retention, swelling in the legs and feet, among other harmful health symptoms.

“In addition, preservatives such as sodium nitrite are used in this type of product, related to the induction of changes in cellular DNA and cancer induction, so these industrialized products with many preservatives should be avoided”, adds the nutritionist.

Healthy replacement: The best option is to buy your meat and prepare it at home, remembering not to overdo it with the amount of salt and seasoning in general.

8. Ready Soups

In Brazil, people are not so used to consuming canned soups. The most common ready-made soups are instant soups. “But both canned and instant soups are rich in sodium”, highlights Fabiana.

“Instant soups contain high amounts of sodium (some soups have as much as 40% of the daily recommendation); and the canned ones have around 25% of the recommended”, he adds.

Furthermore, highlights nutritionist Fabiana, ready-made soups contain negligible amounts of fiber. “The recommendation is 20 to 30 grams a day, and 1 serving of ready-to-eat soup brings a maximum of 1.0 gram of dietary fiber,” she explains.

Healthy Replacement: Buy vegetables and make your own soup at home. Remember not to overdo it with salt or seasoning in general.

9. Juices in cans

Fabiana explains that juices in cans should be consumed in moderation due to the presence of bisphenol-A – a substance that is related to health problems such as heart disease, cancer, diabetes, among others. Also, these juices are high in sugar.

Healthy replacement: Always give preference to natural juices, prepared with fresh fruits, and avoid adding sugar.

10. Soft drinks in cans

Fabiana points out that soft drinks in cans should also be avoided due to the presence of bisphenol-A.

In addition, this type of product is high in sugar and can be harmful to health if consumed in excess.

Healthy substitution: The ideal is to avoid soda consumption as much as possible. Natural juices (without sugar) and iced teas (without sugar) can be good options to replace it.

11. Canned cream

Like other canned products, sour cream should be consumed in moderation due to the presence of bisphenol-A. “In addition, it is a product rich in saturated fat”, highlights the nutritionist.

Healthy substitution: A suggestion is to use almond milk plus green banana biomass in place of cream in your recipes.

Canned tuna and sardines, can you?

Fish is a food rich in proteins, minerals (zinc, calcium, magnesium), vitamins (Vitamin D and K) and is easily digested. “Fish from cold and deep waters still contains Omega 3 – a type of healthy unsaturated fat, responsible for decreasing the risk of heart disease, increasing cognition and decreasing inflammation”, says Fabiana.

The nutritionist points out that research shows that canned foods retain their Omega 3 concentrations, however, they lose some of their Vitamin D levels. Therefore, the ideal is to discard these liquids”, he highlights.

Another problem with canned fish is the presence of bisphenol-A, which is related to several health problems.

“Even so, they become essential since the population does not have the habit of preparing fish on a daily basis and end up opting for more practical canned options”, says the nutritionist.

That way, if you can opt for fresh fish, even better! But, if this is not possible, consume canned tuna and/or sardines in moderation, remembering, however, to discard the oil that comes in the preserve. If in doubt, always consult your nutritionist!

The harm that canned foods offer to health

Fabiana explains that, in general, one of the main health risks is the possibility that the canned product is contaminated by the bacterium Clostridium botulinum, which releases a toxin that can reach the nervous system. “This bacterium can grow in oxygen-free media (cans), but this can be avoided when the industry is concerned with keeping the canned pH below 4.5,” she says.

In this sense, two tips are essential at the time of purchase, as highlighted by the nutritionist:

• Avoid buying overstuffed cans. It may be an indication of bacterial proliferation.
• Also avoid dented cans, as the metal in the cans can contaminate food.

In addition, the inner protection of the cans has a substance called bisphenol-A, which is related to important health problems (such as cancer, heart disease, diabetes, among others).

“Finally, one of the main disadvantages of consuming canned foods constantly is the exaggerated amount of salt and sugar present in these preserved foods – which can increase the risk of chronic diseases”, concludes nutritionist Fabiana Honda.

So you already know: canned foods, as healthy as they seem, should be avoided as much as possible! Make smart substitutions and protect your health!

The information contained on this page is for informational purposes only. Not them…