Economical and easy to use, cans can often save the day and allow you to eat well. Vegetables, peeled tomatoes, legumes or even certain canned fish are even good alternatives to fresh produce when they are not available. However, this is not systematic, depending on the product contained.
Several ultra-processed products sold in cans thus concentrate numerous nutritional “red signals”, explains the American media AOL, which interviewed several dietitians-nutritionists. Excess added sugars, sodium, saturated fats, presence of nitrites or risk of exposure to mercury: these products should be consumed in moderation.
The 9 canned foods that nutritionists recommend limiting
1. Fruit cocktails with syrup
Presented as a fruit-based dessert, they often contain a large amount of syrup rich in added sugars. However, the Food and Drug Administration (FDA) recommends that added sugars represent less than 10% of daily calories. A single serving can already quickly increase this meter.
2. Refried beans
Very popular in Tex-Mex cuisine, they are often prepared with lard, lower quality oils and lots of salt. Result: a product much richer in fat and sodium than plain beans.
3. Canned pasta
Very popular with children, they are also among the most processed foods. Their sauce generally provides a lot of salt, added sugars and additives, while being low in fiber.
4. Canned white tuna (albacore)
Fish remains an excellent food, but not all tuna has the same profile. According to the FDA, albacore tuna contains about three times more mercury than skipjack tuna, often marketed as “light tuna.” Pregnant women and young children are particularly affected by this recommendation.
5. Sausages
Very salty and rich in additives, they belong to the category of processed meats. Their regular consumption is not recommended.
6. Industrial soups
Some cans of soup contain almost half or more of the recommended daily allowance of salt in a single serving. They may also contain flavorings, thickeners and other ultra-processed ingredients.
7. Corned beef
This canned meat is particularly high in sodium and saturated fat. Like other cold cuts, it is part of processed meats.
8. Canned chicken
Often presented as a practical alternative, it is nevertheless very rich in salt and highly processed, which makes it a product to be reserved for occasional consumption.
9. Canned clams
Although they provide proteins and certain minerals, they are often very salty and their texture is sometimes altered by the preservation process.
Why are these cans a problem?
These nine products have one thing in common: they combine several factors that are unfavorable for health.
They often contain a lot of salt, excessive consumption of which is associated with an increase in blood pressure and the risk of cardiovascular disease.
They are also rich in added sugars, saturated fats or even additives used to improve their preservation or their texture.
Another point of caution: many of these foods are processed meats. In 2015, the International Agency for Research on Cancer (IARC), an agency of the World Health Organization (WHO), classified them as carcinogenic to humans (group 1) when consumed regularly.
Finally, the mercury present in certain species of tuna can accumulate in the body if consumed frequently. The FDA therefore recommends favoring the least contaminated fish, particularly for pregnant women and young children.
Should we stop buying canned goods?
No way. Not all canned foods have the same nutritional characteristics. Nutritionists recommend in particular to favor:
- Canned vegetables without added salt;
- Peeled or crushed tomatoes;
- Legumes (chickpeas, red beans, lentils), rinsed before consumption to eliminate some of the sodium;
- “Light” tuna or sardines, lower in mercury than white tuna.
Finally, never eat a bulging, rusty or leaking can. As the National Health Safety Agency (ANSES) points out, this may be a sign of contamination by
Clostridium botulinumthe bacteria responsible for botulism, a rare but potentially serious disease.