Surely you’ve already heard that ultra-processed foods shouldn’t be eaten on a regular basis. These products worsen the general state of health due to their low nutritional value. They contain added sugars and trans fats. However, not all industrial products are considered ultra-processed. Therefore, we will talk about canned foods.
Preserves have been subjected to a series of thermal or physical processes with the aim of increasing their useful life. Their nutrient content has not been significantly altered, although they may contain additional oil or brine. However, you need to know how to use them safely. We will show you below.
Include canned foods in your diet
Canned foods can be eaten with some regularity. Among these, canned fish and legumes stand out.
Such products are characterized by a high protein content. These nutrients are essential for the prevention of conditions that cause muscle wasting, according to a research published in the journal Nutrition research.
At the same time, They contain minerals necessary to ensure an adequate state of health. One of them is iron. This element ensures the transport of oxygen through the blood. A reduction in its levels they proved increase the incidence of certain pathologies such as anemia, which can affect metabolism, pregnancy and the growth of children.
How to store canned food?
As a general rule, Canned food is recommended to be stored in a cool, ventilated place away from solar radiation. A pantry is the perfect place to keep them in perfect condition.
In any case, it is essential to keep them away from the sun, as their contents could overheat and metals could leak from the container in which they are stored. aluminum and its salts They are compounds that have a negative effect on food and, therefore, on health.
In the case of canned foods that are kept in glass jars, once opened they must be placed in the fridge. The cold will ensure that they remain hygienic for a few days after their first use.
In the fridge, in fact, they can last from 3 to 4 days. It is convenient not to discard the brine contain, as this liquid improves the organoleptic properties of the food and guarantees the absence of pathogenic organisms.
What are the best preserves?
When choosing a canned food, the best option is to resort to those that have been packaged in a natural way. Respecting this premise is very simple in the case of seafood, such as tuna or shellfish. However, canned vegetables and pickles are usually soaked in a brine to protect them.
This liquid is characterized by its high sodium content. This mineral is capable of raising blood pressure when consumed in excess, as stated by a study published in the journal International journal of epidemiology. However, in healthy individuals these foods can be consumed on a more or less regular basis without any negative consequences for health.
When they are taken, it is necessary to wash them thoroughly, in order to eliminate the remains of the liquid. and that the organoleptic properties of the food are not damaged. In the case of choosing a preserve that contains oil, the best option is to discard the oily part to reduce the calorific value of the final product.
In addition, it is advisable to favor the purchase of canned foods that come packaged in glass jars over those that appear inside a can. Sometimes the cans give off some metal that gets into the product, such as aluminum. this metal they proved increase the risk of neurodegenerative diseases if ingested regularly.
Enter canned food safely
As you have been able to verify, preserves can be introduced into the diet without harming health. However, It is necessary to take some precautions regarding its consumption. If you choose canned food, make sure the container isn’t dented or rusty, otherwise it’s best to throw it away.
Also, respect the preferences we have told you and give priority to those foods contained in glass jars. Remember to wash them well before consumption. If the liquid that contains them is very cloudy, check the expiry date and if the container is damaged or the vacuum has been lost inside. If in doubt, it is advisable not to ingest it.
Finally, keep in mind that preserves are not included in the group of ultra-processed foods. For this reason, its consumption is not contraindicated for health.
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