Looking for answers.
Have you tried reading the label? I find that sums it up rather nicely.
Well, your question as asked has the answer of yes, and then no.
Canning absolutely does not destroy or otherwise remove “nutrition” totally. And, as such, if the food that is canned was not empty calories to begin with (which is a kinda bullshit term tbh, since the only thing that covers is sugars only, and maybe fats only, which nobody cans), then the food inside the can is not empty either.
As others have said, the process of canning does break down some nutrients. However, so does cooking to some degree. But, cooking also makes some things easier to extract from the food as it goes through digestion, so it isn’t like raw things are inherently better than their cooked versions by virtue of being raw.
So, in general, canned foods are going to be “good enough” on average, when it comes to vitamins and minerals. Some things will be better than others in that regard, so you’d have to look things up as you go and figure out what is going to be reduced enough to merit going through extra effort to obtain and store frozen/raw.
Just because it’s tinned doesn’t mean it’s not nutritional… Most things in a can aren’t changed or added to in any way other than pasteurization after being sealed to kill anything on the food in the can.
At worst, canned soups and meats and sometimes vegetables with added salt have too much salt and canned fruits have added sugar when they are packed in “syrup” instead of water or their own juice.
It has most of the nutritional value it had before it was canned but some vitamins degrade pretty rapidly.
One of the factors in food preservation and nutrition is the stability of different vitamins. Specifically, there are water-soluble and fat-soluble vitamins.
Water-soluble vitamins dissolve in water. They are less stable and more affected by processing and include folate, thiamine, and vitamin C. Fat-soluble vitamins dissolve in fat. They’re more stable and include water, vitamin A, D, E, and K. Fat-soluble vitamins are less effected by cooking and preserving.
Basically it depends on what the food is and how it is preserved
If I’m honest with you though there is no harm in eating canned food and no such thing as “empty calories” all of your daily nutrients are important and you should get them but not meeting you daily quota isn’t such a huge deal as long as it isn’t especially consistent. Calories are your fuel but you can think of vitamins and micro nutrients as your oil that keeps things running smoothly.
If your diet is primarily canned goods I would recommend taking a multivitamin or altering your diet to include fresh produce containing those water soluble vitamins.
I would argue that anything with more carbs, sugar, etc than fat and protein is by definition empty calories and in the case of soda and juice (yes even fruit juice) it’s even worse because of the complete lack of nutrients and what sugar does to your insulin response, hunger response, etc.
You can and people do make breads that are heavier and packed with more nutrients. I don’t remember the specifics but simply letting dough rise for longer than you usually would does add some nutrients but it’s still not outweighed by the negative effects of a carb heavy diet.
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