Canned meats are convenient but not all are healthy. Discover the best and worst options for your pantry!
5 Healthy Canned Meats That Belong In Your Pantry
Canned meats offer a time-saving solution for busy individuals seeking nutritious options. Choosing the right ones can enhance your meals significantly. Here are the top five canned meats that you should consider incorporating into your diet.
1. Healthy Canned Chicken
Opt for healthy canned chicken that is rich in lean protein and low in fat. This versatile pantry staple can elevate countless recipes, from salads to casseroles. Always look for options labeled “low sodium” to maintain heart health and choose brands with minimal ingredients to ensure quality.
2. Canned Sardines Nutrition
Canned sardines stand out due to their impressive canned sardines nutrition profile. They are not only low in mercury but are also packed with omega-3 fatty acids and vitamin D, essential for heart and bone health. For a lighter choice, prefer sardines packed in water, which helps keep calories in check while still providing delicious flavor.
3. Canned Salmon Benefits
Canned salmon benefits are numerous, offering a rich source of protein, omega-3 fatty acids, and vitamin B12. If you select options that include bones, you'll get added calcium, which is crucial for maintaining bone health. Wild-caught canned salmon generally presents fewer contaminants compared to farmed varieties, making it a wise choice for healthy meals.
4. Canned Tuna Low Mercury Choices
Canned tuna is another excellent protein source. The FDA endorses canned light tuna, particularly skipjack, as it features canned tuna low mercury levels. Consuming 2-3 servings of light tuna weekly supports muscle recovery and provides essential minerals necessary for overall health.
5. Canned Turkey
Canned turkey is a nutritional powerhouse. It offers vital nutrients like selenium while providing high protein content with lower fat. This convenient option is perfect for soups or casseroles, especially when you need a quick meal without using fresh poultry.
5 Canned Meats to Avoid
While some canned meats provide health benefits, others may pose risks due to unhealthy ingredients and preservatives. Here are five options to steer clear from when shopping.
1. Avoid Canned Corned Beef Health Risks
Canned corned beef might be a fan favorite but is notoriously high in sodium, which contributes to hypertension. Just one serving can exceed half of your daily sodium allowance. Health experts, including those from the WHO, warn against the regular consumption of products like corned beef due to associated heart disease risks.
2. Canned Ham Sodium Content
Canned ham may come in handy, but it’s often packed with sodium and preservatives that could harm your health. With sodium nitrate adding to the risks, this processed meat is linked to a higher chance of colorectal cancer and other health conditions. The elevated sodium levels further strain your heart and overall health.
3. Canned Roast Beef
Canned roast beef may appear convenient, but it delivers questionable nutrition. Many brands pack their offerings with preservatives, resulting in a mushy texture and metallic taste. Sodium nitrite, commonly found in canned roast beef, is associated with potential health risks when consumed too frequently.
4. Canned Pork
A popular choice, canned pork often contains added artificial flavors and stabilizers that compromise its nutritional value. This highly processed option can harbor unhealthy levels of saturated fat, increasing the risk of heart disease while providing little benefit.
5. Canned Vienna Sausages
Canned Vienna sausages might seem like a quick snack but harbor nitrates and various preservatives linked to heart issues. Despite their appealing shelf life, these sausages contain a high level of saturated fat and deliver minimal nutritional value. Enjoy these only as an occasional treat rather than a regular pantry item.
Knowing which canned meats provide health benefits and which ones pose health risks can drastically improve your grocery shopping habits. Opt for nutritious choices like healthy canned chicken, canned sardines, and canned tuna, while steering clear of options like canned corned beef and canned ham. Your meals—and your health—will thank you for it!