Is Keystone Canned Meat Healthy? A Nutritional Diet Perspective

According to manufacturers, Keystone canned meat is minimally processed with just two ingredients—meat and sea salt—but the pressing question remains: Is Keystone canned meat healthy for a balanced nutrition diet?

Quick Summary

This evaluation breaks down the ingredients and nutritional information of Keystone canned meat, assessing its role as a high-protein, minimally processed food and comparing it to other options.

Key Points

• Minimally Processed: Keystone contains only meat and sea salt, avoiding the additives found in many ultra-processed meats.

• High in Protein: The canned meat is a strong source of lean protein, supporting satiety and muscle health.

• Moderate Sodium Content: While it contains sodium, Keystone's levels are lower than many ultra-processed counterparts, though still warranting moderation.

• Convenience and Shelf Stability: It offers a long-lasting, convenient protein source for quick meals and emergency preparedness.

• BPA-Free Cans: The company uses BPA-free cans, addressing a common health concern associated with canned foods.

• Not a Carcinogen: Unlike ultra-processed cured meats classified by the WHO, Keystone's minimal processing and ingredients mean it is not associated with the same cancer risks.

Understanding What's in Keystone Canned Meat

To determine if Keystone canned meat is a healthy option, it's essential to understand its ingredients and processing methods. The company highlights its use of only two components: premium-quality, USDA-inspected meat and sea salt. There are no added preservatives, MSG, or artificial ingredients. This simple ingredient list contrasts sharply with many other canned and processed meat products on the market, which often contain nitrates, excess sodium, and a variety of chemical additives to enhance flavor and shelf life.

Keystone meat is fully cooked and hand-packed into cans with no water added. The canning process involves slow-cooking the meat in a pressure cooker within the can, which effectively sterilizes the product and seals in flavor. Keystone also specifies that its cans are BPA-free, addressing a common concern regarding the chemical linings in some canned goods.

Nutritional Breakdown of Keystone Meats

Keystone offers a variety of canned meats, each with a distinct nutritional profile. All products are a good source of protein and contain no carbohydrates, making them suitable for low-carb and keto diets. The primary nutritional factors to consider are the protein, fat, and sodium content.

• Beef: Per a 2 oz serving of Keystone Ground Beef, you can expect 70 calories, 3.5g of total fat, and 11g of protein. Beef chunks provide more protein per serving, with 17g per 3 oz portion, and slightly higher calories at 110.
• Pork: A 2 oz serving of Keystone Pork contains 70 calories, 2.5g of total fat, and 12g of protein.
• Chicken: Keystone Chicken is the leanest option, offering 60 calories, just 1g of total fat, and 12g of protein per 2 oz serving.

The sodium content across the different meat types is also moderate compared to many processed foods, with beef and pork at 120mg per 2 oz serving and chicken at 100mg. For those on a restricted-sodium diet, rinsing the meat can help reduce the salt content, though it is important to remember that some salt is added during processing.

Keystone vs. Other Canned and Processed Meats

Not all processed meats are created equal. The World Health Organization (WHO) has classified certain types of processed meats, like bacon, ham, and salami, as Group 1 carcinogens due to the use of salting, curing, or smoking processes. This is a crucial distinction when evaluating Keystone's health profile.

A Comparison of Processed Meat Types

Feature	Keystone Canned Meat	Typical Cured/Smoked Meat	Canned Luncheon Meat (e.g., SPAM)
Processing	Minimally processed (cooked in a can with sea salt).	Extensively processed (cured, smoked, salted).	Highly processed with additives and preservatives.
Preservatives	None added; preservation is through canning.	Nitrites, nitrates, and other chemical preservatives.	Added preservatives and flavor enhancers.
Ingredients	Only meat and sea salt.	Often includes additives, sugars, and extra sodium.	Contains a long list of ingredients, including salt, sugar, and preservatives.
WHO Classification	Not specifically classified as it is minimally processed.	Group 1 carcinogen (known to cause cancer).	Group 1 carcinogen (similar processing to other cured meats).
Fat Content	Lean to low fat, depending on the meat.	Often high in saturated fat.	High in fat, particularly saturated fat.

Health Implications and Dietary Considerations

While Keystone's simple preparation and ingredient list place it in a healthier category than many ultra-processed meats, several factors should be considered for a balanced diet.

Potential Benefits

• High-Quality Protein: Keystone provides a lean, complete protein source necessary for building and repairing body tissues.
• Convenience and Shelf-Stability: Its long shelf life makes it an excellent choice for emergency food supplies, camping, or quick, protein-rich meals when fresh meat is unavailable.
• Versatility: The fully-cooked meat can be easily incorporated into a variety of dishes, such as soups, stews, casseroles, or tacos.

Important Considerations

• Sodium: Although lower than many competitors, the sodium content is still present. Overconsumption of sodium is linked to increased blood pressure and cardiovascular issues. Always consume in moderation.
• BPA Exposure: While Keystone uses BPA-free cans, consumers should be aware that BPA is a general concern with many canned foods, and it's always wise to check manufacturer claims.
• Nutrient Differences: Some nutrients may be altered or lost during the high-heat canning process compared to cooking fresh meat.

Incorporating Keystone Canned Meat into a Healthy Diet

Keystone canned meat can be a beneficial part of a nutritious diet when used appropriately. It is best to treat it as a tool for convenience rather than a primary food source. Here are some tips for incorporating it wisely:

• Pair with Fresh Foods: Use Keystone meat as a protein component alongside plenty of fresh vegetables and whole grains. For example, add the chicken to a large salad or the beef to a veggie-filled chili.
• Mind the Sodium: If you are sensitive to sodium, consider rinsing the meat after opening the can, which can help remove some of the added salt.
• Portion Control: Pay attention to serving sizes to avoid over-consuming calories or sodium. A balanced diet should emphasize variety, not relying on a single food product for all your protein needs.

Healthy Recipe Ideas

• Quick Beef Chili: Combine Keystone ground beef with canned tomatoes, beans, and plenty of spices for a hearty, shelf-stable meal.
• Chicken Salad Sandwich: Mix shredded Keystone chicken with a healthy, low-fat dressing and chopped celery, onions, and grapes.
• Pork Tacos: Heat Keystone pork and serve in whole-wheat tortillas with fresh salsa, shredded lettuce, and avocado.

Conclusion

In summary, is Keystone canned meat healthy? The answer is that it's a nutritionally sound, minimally processed alternative to more heavily processed canned meats. Its simple ingredient list, use of high-quality meat, and absence of common additives make it a good, convenient protein source for a balanced diet. However, like any food product, moderation is key, especially considering the sodium content. By incorporating Keystone meat mindfully into meals packed with fresh, whole foods, you can leverage its convenience without compromising your nutritional goals.

For more information on the impact of processed foods on health, visit the Harvard T.H. Chan School of Public Health's page on processed foods.

Frequently Asked Questions

What are the main ingredients in Keystone canned meat?

Keystone canned meat, regardless of the type (beef, chicken, pork), contains only two ingredients: the respective premium meat and sea salt.

Is Keystone canned meat considered a highly processed food?

No, Keystone is considered minimally processed. It is fully cooked and sealed in a can with sea salt, unlike ultra-processed meats that undergo extensive salting, curing, or smoking.

Is there a lot of sodium in Keystone canned meat?

Compared to many processed canned goods, Keystone's sodium levels are moderate. For example, a 2 oz serving of ground beef has 120mg of sodium, but individuals watching their intake should still be mindful of portion size.

Are the cans used for Keystone meats BPA-free?

Yes, the manufacturer states that Keystone canned meats are packed in BPA-free cans, addressing a common health concern with some canned products.

Can Keystone canned meat be part of a heart-healthy diet?

Yes, given its minimal processing, simple ingredients, and lean protein source, Keystone can fit into a heart-healthy diet when consumed in moderation and paired with low-sodium vegetables and whole grains.

Does canning destroy the nutrients in Keystone meat?

The high-heat canning process can cause some nutrient loss. However, Keystone meat retains a significant amount of its nutritional value, especially protein, vitamins, and minerals.

How does Keystone compare to other canned meats like Spam?

Keystone is fundamentally different from meats like Spam. Spam is a highly processed product with more fat, calories, and chemical preservatives, whereas Keystone is minimally processed and contains only meat and sea salt.