Here’s Why I Don’t “Do” Canned Fruits Or Vegetables

When people ask me what do I eat, I’ve said it so often, it’s become a mantra: “No chicken, no beef, no fish, no eggs, no pork, no dairy, no preservatives, no food colorings, no MSG, nothing in cans, nothing that can’t be put into the earth to grow a new one!” Of course, I may make rare exceptions once weighing the pros and cons, which brings me to this question: In order to get lycopene for my eye health post vitrectomy surgery, I asked:

Will canned or bottled tomato juice provide lycopene or does it need to be fresh squeezed?

Canned or bottled tomato juice can still provide a good amount of lycopene, sometimes even more than fresh tomatoes. Lycopene, the antioxidant responsible for many of the health benefits associated with tomatoes, is actually more bioavailable when tomatoes are cooked or processed. This is because heat breaks down the tomato’s cell walls, releasing more lycopene and making it easier for the body to absorb.

In fact, cooking or processing tomatoes (as in canned or bottled juice, tomato paste, or sauce) often increases the concentration of lycopene. So, canned or bottled tomato juice is a good source of lycopene, and you don’t necessarily need fresh-squeezed juice to get the benefits.

Just make sure to choose a variety without added sugar or excess sodium if possible for the best health results.

Aren’t there risks to canned fruits and vegetables?

Yes, there are some potential risks associated with consuming canned fruits and vegetables, but they can generally be minimized by choosing the right products. Here are a few key concerns:

1. Bisphenol A (BPA) in Can Linings

• Concern: BPA, a chemical used in the lining of many cans, can leach into food and beverages, especially acidic foods like tomatoes. BPA exposure has been linked to various health concerns, including hormone disruption.

• Mitigation: Look for BPA-free cans, which are becoming more widely available. Many companies now label their products as “BPA-free” on the packaging.

2. Excessive Sodium or Sugar

• Concern: Some canned vegetables and fruits are packed with added sodium or sugar, which can be detrimental to heart health and contribute to other health issues like hypertension or weight gain.

• Mitigation: Opt for canned vegetables labeled “no salt added” or “low sodium” and fruits packed in their own juice or water rather than syrup.

3. Nutrient Loss

• Concern: Some nutrients, particularly water-soluble vitamins like vitamin C and certain B vitamins, can be lost during the canning process.

• Mitigation: Canned foods often retain many nutrients, especially fat-soluble vitamins like vitamin A, D, E, K, and lycopene in tomatoes. To maximize nutrient intake, you can balance canned options with fresh or frozen produce, which tends to retain more nutrients.

4. Potential Contaminants or Heavy Metals

• Concern: Canning facilities may have varying quality controls, and there’s a chance that some foods could be exposed to contaminants or heavy metals, although this risk is generally low.

• Mitigation: Buy from reputable brands or organic options when available, as these often have higher safety and quality standards.

5. Texture and Flavor

• Concern: Canned fruits and vegetables can sometimes be mushy or less flavorful than fresh or frozen options due to the heat-processing involved in canning.

• Mitigation: While the nutritional profile might be good, you can use canned options in soups, sauces, or recipes where texture is less noticeable.

Summary:

Canned fruits and vegetables, including tomato products, can be safe and nutritious as long as you choose the right products. To minimize risks:

• Look for BPA-free cans.

• Opt for low-sodium or no-salt-added varieties.

• Choose fruits packed in juice, not syrup.

• Combine canned foods with fresh or frozen produce for variety and balance.

This way, you can still get the benefits of foods like lycopene-rich tomatoes while reducing potential risks.

A.I. Disclaimer

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