A balanced diet is an essential part of any healthy lifestyle, especially if you want to lose weight. That means you should always try to load up on fresh, unprocessed foods like fruits, veggies, and whole grains instead of processed options like frozen meals and salty snacks. One of the main types of processed foods that experts say you should cut back on if you’re trying to lose a few pounds is canned foods, which are usually full of sodium and preservatives. While these may be popular pantry items that can sit on the shelf for a long time without going bad, the health risks they pose are usually not worth it. This is especially true when it comes to canned meat.
To learn more about the dangers of canned meat and why it should be avoided by anyone looking to lose weight, we spoke with health expert Jesse Feder, RDN, CPT of My Chron’s and Colitis Team. He gave us an overview of the downsides of this food; find all his insights below!
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Canned meat
While many canned foods are bad for you, and there’s no one-size-fits-all answer for which one is the absolute worst, Feder says canned meats like spam are at the top of his list. This is because, as he explains, “they are very high in calories, fat, saturated fat, and sodium.” Additionally, “certain canned foods can also be high in fat/oil to add flavor that can really add extra calories.” All of those ingredients can lead to a range of health problems, but they’re especially bad for anyone looking to lose weight or keep their heart healthy. “The increased calorie intake can lead to weight gain and cardiovascular disease,” says Feder.
As for heart health risks, Feder tells us that “the high amount of saturated fat [in canned meats] can contribute to elevated levels of bad cholesterol, which can clog your arteries” and “the high sodium content can cause water retention and raise your blood pressure.” on the shelf the next time you go grocery shopping.
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Alternatives to canned meat
So, if you’re watching your weight and/or your heart health, what are your best options when it comes to meat? Feder says if possible, get your meat fresh from the grocery store, “or at least the deli.” (Although we should also warn that processed meats can also take a toll on your health.)
And if you really can’t give up spam or other canned meat, he offers a bit of advice: “I highly recommend going for the lite versions of available,” says Feder. “These are less fat, sodium, and calories.” Much better!
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