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While many of us can thank canned foods for getting us through the darkest days of quarantine, health experts warn that not all canned foods are created equal.
Yes, there are known benefits to canned foods. “They are an excellent and often nutrient dense option to fit fruit and vegetables into your diet in an easy and affordable way,” nutritionist Lisa Richards and author of The Candida Diet explains. And for people who are still wary of visiting the grocery store amid Covid-19, canned foods may seem like a great way to keep foods stored for longer–but there’s a catch.
Certain canned foods, such as fruit packed in syrup, should be avoided in favor of more nutritionally-balanced options. One of those canned foods you should avoid at all costs is–surprise!–a certain type of tuna. Here’s everything you need to know:
Canned Albacore Tuna
“While most canned or pouched tuna is considered a healthy meal or snack option, this particular variety should be avoided for two reasons: oil content and presence of mercury,” registered dietitian Trista Best, MPH, RD, LD of Balance One Supplements warns.
On the caloric side, Best warns that the oil many albacore tuna varietals are packed with in order to enhance flavor and texture can have a high fat content–and not the good kind. “The oil that is used is generally high in saturated fat, rather than opting for a healthy fat option,” she advises.
Another problem is that unlike light tuna, albacore or "white" tuna contains high levels of mercury.
"The mercury found in canned albacore tuna is concerning as well, seeing that it contains three times the amount than that found in canned light tuna," Best warns. "Consumption of large amounts of mercury can lead to mercury poisoning which has neurological side effects ranging from tremors, insomnia, headaches, and even memory loss," Yikes!
So, what should we eat instead? "It is best to choose canned light tuna that is packed in water and has a lower level of dangerous mercury."
Or, if you want to consider the dolphins, you can opt out of eating canned seafood altogether. According to a report by the Natural Resources Defense Council (NRDC), more than 90,000 dolphins are estimated to be killed in tuna fisheries every year. Now, that will surely make you lose your appetite!
