The Gastroenterologist Explained What Not to Combine with Canned Fish 0 9

“Canned food is an unhealthy product that should not be part of a healthy diet.” Who among us has not encountered this opinion? In fact, this is a misconception: even sprats in tomato can be beneficial, and finding fresh cod liver in our regions is quite difficult.

If you do not like to cook and prepare fish, canned fish is a great way to add omega-3, chromium, fluorine, and copper to your diet, which are present in significant amounts in fish. However, there are some nuances. How often can you eat canned fish and what products should not be combined with it, explained gastroenterologist Yevgeny Belousov.

Exception to the Rule

“Indeed, it is better to avoid canned vegetables and fruits that contain a lot of sugar and prefer fresh products,” noted gastroenterologist Yevgeny Belousov in an interview with “Doctor Peter.” “However, canned fish is rather an exception to this rule. Not every fish is available on our shelves, but even in canned form, it retains a significant part of its beneficial properties. Therefore, it is not worth completely giving up this product.”

Nevertheless, canned fish should not frequently appear on our table. The fact is that a lot of salt and spices are used in the production of canned goods, which significantly increases the sodium content in the product.

“We cannot completely exclude sodium from our diet, but it is important to remember the balance of sodium and potassium: there should be more potassium-rich foods in the diet. Otherwise, the water-salt balance and neuromuscular regulation of the body may be disrupted. Foods rich in potassium include seaweed, spinach, celery, sorrel, cilantro, and mushrooms,” explains the gastroenterologist.

How Many Times a Week Can You Eat

The optimal number of servings of canned fish per week is 1–2 times.

“And this is not just one can of sprats eaten for pleasure. Canning standards imply 1–3% salt, and the norm for salt consumption for a healthy person is 2–3 g per day. Thus, even half a can of canned food can exceed this norm,” warns the doctor.

What Not to Combine with Canned Fish

“The best and healthiest way to consume canned fish is to combine it with vegetables and greens. There are many options for making delicious salads with these ingredients, and some of them can even become festive dishes. However, it is not recommended to combine fatty fish with starchy products such as potatoes, corn, beets, or rice,” emphasizes the gastroenterologist.

The Most Beneficial Types of Fish

Cod Liver is a delicate product that spoils quickly, so it is only available to us in canned form. It is essential to choose such canned goods very carefully.

“This product is a valuable source of polyunsaturated fatty acids, fat-soluble vitamins A, D, E, as well as fluorine and copper. Copper plays an important role in iron metabolism and collagen synthesis. Fluorine strengthens bones and tooth enamel, contributes to the formation of thyroid hormones, and enhances iron absorption,” explains the doctor.

Sprats lose some of their beneficial properties during heat treatment, but they contain many vitamins B2, B6, and B12. For example, vitamin B12 is necessary for the normal functioning of the nervous system and helps cope with mood swings and memory problems. All essential properties for the body are preserved during canning.

In addition, sprats are rich in chromium. “A deficiency of this mineral can lead to increased cholesterol levels in the blood, a risk of atherosclerosis, diabetes, and even obesity. I recommend making a salad or a spread on bread from canned sprats,” advises doctor Belousov.

Mackerel is a true champion in terms of vitamins and minerals. It contains almost all elements of group B and D. In terms of polyunsaturated fatty acids omega-3, mackerel is second only to salmon. Additionally, this fish is a source of iodine, selenium, and chromium.

Tuna is a large “relative” of mackerel, belonging to the same family. However, tuna meat differs in color: it is red due to the presence of the iron-containing protein myoglobin. Moreover, tuna rarely contains parasites, which are often found in salmon, so it is used to prepare raw delicacies such as tartare. Tuna is a source of protein, fluorine, phosphorus, chlorine, and iodine. At the same time, the difference in nutritional value between canned and fresh fish is insignificant. The difference may lie in fat content, as oil is sometimes used in canning, which increases the calorie content of the product.