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Canned food quickly became a universal pantry staple in 2020 amidst the backdrop of the pandemic. Canned soups, veggies and fruit flew off the shelves and into grocery carts across the world as people stocked up for the impending lockdown, and while the intensity has since eased, canned foods are still a staple for many due to their lasting shelf life. Canned veggies and beans contain the same nutrients as their fresh counterparts, but despite the general health benefits of nonperishable food, there’s one option that should be left on the shelves according to health experts.
Canned tuna is a convenient lunch and can be easily thrown together into a sandwich when you’re in a time crunch. Yet despite the general health benefits of fish, canned albacore tuna in oil is best avoided during your next shopping trip and is not as healthy as it may seem. Registered dietitian Trista Best explains, “There are two primary reasons this canned fish should be avoided; oil and mercury. Some forms of canned albacore tuna pack the product in oil for texture and flavor, but serves to add a significant amount of calories as well.”
If you’re working towards a weight loss goal and are searching for some easy ways to increase your protein intake, canned tuna may not be your best option because the way it's stored can negate many of the health benefits, boosting the calorie and fat content.
However, calories aren’t the only reason you should be weary of canned tuna, according to Best. “The mercury content of this form of canned tuna is concerning as it contains three times the amount of canned light tuna, the ideal alternative. Canned light tuna is packed in water and has a lower level of dangerous mercury. High mercury consumption, poisoning, has neurological implications like tremors, insomnia, memory loss, and headaches to name a few,” she explains.
According to Healthline, tuna in any form should not be eaten daily as it may increase mercury levels in your blood, sparking a variety of health issues. “When buying tuna, opt for skipjack or canned light varieties, which do not harbor as much mercury as albacore or bigeye. You can consume skipjack and canned light tuna alongside other low-mercury species, such as cod, crab, salmon and scallops, as part of the recommended 2–3 servings of fish per week.”
So long as you’re cautious about which canned tuna you’re purchasing, it can still be a healthy pantry staple for weight loss. The thing to keep an eye on is whether or not your tuna is packaged in oil--while it may be tastier and have a more robust flavor, it packs on calories that could be allocated to seasoning and mayo that will make your sandwich just as delicious. Light tuna canned in water is the all around healthier option, with lower calories and a lessened risk of mercury exposure, which will allow you to live an overall healthier life.
