Compared to canned fish, the vacuum-sealed pouches also have a fresher flavor and texture. However, there is one potential concern with eating it 3-4 times a week. Tuna, especially white albacore, is relatively high in mercury.
The high levels of omega-3 fatty acids in tuna fish may help to reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate inside the arteries of the heart. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks.
So as you can see from a nutrition perspective, canned tuna in water has HALF the calories of tuna marinated in oil. It also has less sodium content. But if you want more flavor and protein in your diet… canned tuna in oil has a wide range of options that you can choose from.
Tuna pouches take up less space than cans and are more flexible, making them easier to store in cabinets or pantries and pack into lunch boxes. Cans are more solid, so they offer more protection for the product inside. Pouches are not reusable, while cans can be recycled, according to Weston.
Whether fresh, canned, or in pouches, fish is a fantastic alternative to processed lunch meats. Not only is it lower in sodium and other additives, it's a good source of omega-3 fats and a great way to add protein to your lunch! Compared to canned fish, the vacuum-sealed pouches also have a fresher flavor and texture.
The tuna sandwich is a lunchbox staple. But several species of tuna — like other large ocean fish — contain higher-than-average amounts of mercury, a highly toxic metal that can cause severe health effects.
In theory this would mean you are getting more net weight for your buck. I read many online reviews of the various types of tuna in a pouch and the consensus on the Interwebs is that it was better than canned tuna in taste, quality and was potentially safer than canned tuna.
The high temperature and vacuum sealing process completely sterilize the cans, meaning that the contents are shelf-stable and ready to eat. No preservatives need to be added to the fish to make it last longer - it already lasts for a long time.
Safe Catch Elite Tuna, simply the lowest mercury tuna of any brand.
If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.
If you're concerned about limiting the amount of mercury you consume, and if you've eaten no other fish during the week, Consumer Reports says up to 12 ounces a week of Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, and StarKist Chunk Light tunas are the safer choices among the products ...
All but one of the light tunas in our tests had levels low enough that CR's experts think that, assuming no other fish is consumed, adults who are not pregnant could eat three 4-ounce servings a week, and children could eat two 1- to 4-ounce servings (depending on age).
Tuna is a quick, easy protein choice that works for lunch or dinner – eat it right out of the pouch or can, put it on crackers, a salad or sandwich, and it works perfectly in pasta and rice dishes.
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.
Also, due to the higher levels of mercury in tuna, if you are eating canned tuna, it is best not to pick fresh tuna as your weekly portion of oily fish. Other fish high in omega-3 fatty acids you could try instead include salmon, mackerel and sardines.
Historically it has been suggested that cans provide a longer shelf life than flexible pouches, however, advanced technology means that the shelf life provided by a flexible pouch can actually outstrip cans by years in some cases, depending on the type of food being stored in the packaging and the preservation method.
Mercury accumulates in your bloodstream over time and slowly leaves the body through urine, feces, and breast milk. If you eat a lot of fish high in mercury, it may take up to a year for your mercury levels to drop after you stop eating the fish.
Eating more than the advised amount of tuna each week can result in increased exposure to the neurotoxin. Mercury poisoning can cause several concerning neurological symptoms, including coordination loss, memory problems, seizures, and tremors.
Heavy metals are concentrated in tuna because of the contaminated fish they eat. Tuna flesh is loaded with heavy metals that attack the heart muscle, so the toxicity outweighs any possible health benefits of omega-3 fatty acids.
For albacore tuna, the FDA recommends eating up to 4 oz. a week. All other consumers should aim for 8–12 oz of a variety of seafoods a week as recommended by the American Heart Association and Dietary Guidelines.
The United States Food and Drug Administration recommends keeping the consumption of albacore (white) tuna to under 4 ounces per week and skipjack (light) tuna to under 12 ounces per week. These amounts should be lower for children and women who are or may become pregnant.