Processed food refers to any food that has been altered from its natural state, which includes washing, cooking, and packaging. Therefore, virtually all canned soups, having undergone a preservation process, fall under this umbrella. However, not all processed foods are created equal. Nutrition experts categorize processed foods on a spectrum, with some being minimally processed for convenience and others being heavily, or ultra-processed, with numerous additives.
The Spectrum of Processed Foods
To determine where a canned soup falls on the processing spectrum, it is crucial to examine its ingredients and manufacturing process. The NOVA classification system, a widely used tool for this purpose, divides foods into four categories based on the nature and extent of processing. Canned soups, particularly those with a long list of unfamiliar ingredients, often fall into the ultra-processed group.
- Unprocessed or Minimally Processed Foods: These are foods in their natural state or with minor alterations, such as fresh vegetables, fruits, and meats. A homemade soup, using fresh ingredients, would fit here.
- Processed Culinary Ingredients: These are derived from minimally processed foods and are used for cooking, like flour, sugar, or vegetable oils. They are the building blocks of more complex dishes.
- Processed Foods: These are relatively simple products made by combining unprocessed or minimally processed foods with processed culinary ingredients. Examples include canned vegetables packed in water with salt.
- Ultra-Processed Foods: These products are made mostly from industrial ingredients and often contain added sugars, fats, flavor enhancers, and preservatives not typically used in home cooking. Many common canned soups fit this description, containing ingredients like modified starches, MSG, and excess sodium.
How Canned Soup is Made and What is Added
The manufacturing process for canned soup involves several steps that classify it as processed. These include ingredient preparation, blanching, blending, canning, sealing, and sterilization. While sterilization and sealing are vital for food safety and a long shelf life, they can impact the nutritional content. Ingredients are cooked under high pressure, which can destroy some water-soluble vitamins like vitamin C and certain B vitamins. To maintain texture and flavor after such intense processing, manufacturers often add thickening agents, flavor enhancers, and preservatives.
Common additives in canned soup include:
- High Sodium: Manufacturers add high levels of salt for both preservation and flavor, often pushing sodium content far above daily recommendations. This can contribute to high blood pressure and other cardiovascular issues.
- Monosodium Glutamate (MSG): A flavor enhancer often added to boost the savory taste, though some individuals report sensitivities.
- Modified Starches and Gums: Ingredients like corn starch or xanthan gum are used to achieve the desired thickness and consistency, which can be altered during heat processing.
- Hidden Sugars: Some creamy or tomato-based soups can contain added sugars to balance flavors or enhance texture.
- BPA: While many manufacturers have moved to BPA-free can linings, Bisphenol A was historically used and remains a concern with some canned goods.
Comparison: Canned vs. Homemade Soup
| Feature | Canned Soup | Homemade Soup |
|---|---|---|
| Processing Level | Ranges from minimally to ultra-processed. | Unprocessed or minimally processed. |
| Control Over Ingredients | Minimal control; relies on manufacturer's recipe and additives. | Full control; you choose all ingredients. |
| Nutritional Content | High heat can destroy some water-soluble vitamins; often high in sodium. | Nutrients are better preserved; you control salt and fat content. |
| Additives | Often contains MSG, modified starches, and other preservatives. | Generally contains no artificial additives or preservatives. |
| Convenience | Highly convenient; ready to heat and eat. | Requires more time for preparation. |
| Cost | Varies, but often less expensive upfront. | Ingredients can be costly, but often more cost-effective per serving. |
Making Healthier Choices
For those who depend on the convenience of canned soup, healthier options are available. The key is to be an informed consumer by reading nutrition labels carefully. Look for soups that are specifically labeled as "low-sodium," "reduced-sodium," or "no salt added". Choosing brands with simpler ingredient lists and higher vegetable content is also a wise strategy. Some brands now offer options with fewer additives and focus on whole ingredients.
To boost the nutritional value of a store-bought canned soup, you can add your own fresh ingredients. Stir in fresh or frozen vegetables, lean protein like shredded chicken or beans, and whole grains such as barley. Adding a swirl of plain yogurt or a handful of legumes can improve texture without relying on processed thickeners.
Conclusion
In conclusion, the question, "Does canned soup count as processed food?" is unequivocally answered with a 'yes'. The canning process itself is a form of processing. However, the true question for health-conscious consumers is the degree of processing. While a homemade soup is always the least processed and healthiest option, not all canned soups are ultra-processed junk food. By understanding the nutritional impact of additives like high sodium and modified starches, you can make informed choices. Reading labels and augmenting canned soups with fresh ingredients are effective ways to reduce your intake of highly processed elements while still enjoying the convenience they offer. For many, canned soup can still be part of a balanced diet when selected wisely.
Further Reading
- Processed Foods: What's OK and What to Avoid? by the Academy of Nutrition and Dietetics provides additional guidance on how to make healthier choices among processed food options.
