What is a Processed Food?
A processed food is any food that has been altered from its natural state. The extent of processing can vary widely, from minimal changes like washing to extensive manufacturing in the case of ultra-processed foods. Understanding where a food falls on this spectrum helps in evaluating its health impact.
The NOVA Food Classification System
The NOVA system categorizes foods into four groups based on their level of processing:
- Group 1: Unprocessed or Minimally Processed Foods. These are whole foods with minimal alteration.
- Group 2: Processed Culinary Ingredients. Substances like salt, sugar, and oils derived from Group 1 foods or nature.
- Group 3: Processed Foods. Simple products made by combining Group 1 and Group 2 items, including canned goods, cheeses, and bread.
- Group 4: Ultra-Processed Food and Drink Products. Industrial formulations with multiple ingredients and additives, bearing little resemblance to whole foods.
Is Canned Mackerel Ultra-Processed?
Canned mackerel is not considered ultra-processed. Its canning process involves cooking and sealing the fish with minimal additions like water or oil, followed by heat sterilization for preservation. This places it in the 'processed foods' category (Group 3), similar to other canned items. Ultra-processed foods, in contrast, are heavily modified with numerous additives, which is not the case for most plain canned fish.
The Canning Process for Mackerel
The process for canning mackerel typically includes preparing and cleaning the fish, packing it into cans with a liquid medium, sealing the cans, and then heat sterilizing them to preserve the contents and ensure a long shelf life. The cans are then cooled and labeled.
Processed vs. Ultra-Processed: A Comparison Table
| Feature | Processed Foods (e.g., Canned Mackerel) | Ultra-Processed Foods (e.g., Chicken Nuggets) |
|---|---|---|
| Processing Level | Minimal to moderate; intended to preserve or enhance. | Extensive; intended to create entirely new products with specific tastes and textures. |
| Ingredients | Whole foods combined with minimal ingredients like oil, salt, or water. | Numerous additives, flavorings, and industrial ingredients not found in a home kitchen. |
| Nutritional Value | Generally retains a high level of nutrients from the original food. | Often stripped of natural nutrients, requiring fortification. |
| Purpose | To increase durability, shelf life, and convenience of whole foods. | To create highly palatable, ready-to-eat products that are often high in salt, sugar, and fat. |
| Health Implications | Can be a healthy, affordable, and convenient option, particularly when low-sodium or packed in water. | Frequent consumption is linked to health risks like obesity and type 2 diabetes. |
The Nutritional Upside of Canned Mackerel
Canned mackerel is a nutritious food, rich in beneficial compounds. It is a great source of omega-3 fatty acids for heart and brain health, high-quality protein for muscle repair, and vitamins D and B12. It also provides minerals like selenium and, when selecting Atlantic or Pacific chub mackerel, has lower mercury content compared to larger fish.
Making a Healthy Choice
To make the healthiest choice when buying canned mackerel, consider the following:
- Choose mackerel packed in water or olive oil to avoid unnecessary fats from processed vegetable oils or sauces.
- Opt for low-sodium or no-salt-added versions to manage salt intake. Draining and rinsing can also reduce sodium.
- Look for brands that use BPA-free can linings if this is a concern.
- Check the ingredient list for minimal ingredients and avoid unnecessary additives.
Conclusion
While canned mackerel is classified as a processed food, it is important to distinguish this from ultra-processed foods. Canned mackerel undergoes minimal processing for preservation, retaining its nutritional benefits without the extensive alterations seen in ultra-processed products. By choosing options like low-sodium or water-packed varieties, canned mackerel remains a convenient, affordable, and nutritious addition to a balanced diet.
For further information on food processing classifications, resources like the Heart and Stroke Foundation of Canada's guide on the NOVA system can be helpful.
