Tuna is a great source of protein, but it shouldn't be your only one.

Man Cannot Diet On Tuna Fish Alone- And Shouldn’t!

With the recession in full swing a lot of people are trying to cut down on their food expenses and for many interested in losing weight and getting into shape, canned tuna fish (the low sodium and water-packed variety of course- as all other forms have far too many added preservatives and salt to be considered a healthy choice) seems to be the ideal high protein, low fat and low cost alternative fresh fish, which is almost always far more expensive. Many of my personal training clients turn to canned tuna as well as a quick and convenient way to get their protein requirements. To that end, I am often asked if it is a good idea to eat canned water packed tuna fish as the center piece of a weight loss diet and I am always a bit reluctant to give it a clear thumbs up.

The Pro’s- Tuna Is Cheap And Convenient

Low sodium, water packed tuna in a can is a widely available source of protein, it is relatively inexpensive- though a bit more pricey than the regular oil packed and higher sodium versions- and easy to eat on the run. All things considered, however,I cannot say that it is a good idea to eat too much of it over the course of a day. While tuna fish does indeed supply a hefty amount of protein per serving, it should not be your sole source. It is my firm belief that we as human beings should eat foods that are not only nutritious, but that are prepared for us with some degree of positive energy. It might not occur to some, but I know personally and with my experience working with others that there is a significant difference to the way that our bodies respond to food that we or someone we know, love and trust over food that comes in a box, can or from a fast food restaurant- even if the foods are the same, and are made with the same ingredients.  Aryuvedic philosophy places a great emphasis on the healing properties of a well prepared meals. I think everyone can easily reflect on the joy of eating meal made by a spouse, loved one, mother, father, grandmother or otherwise. There is almost an extra ingredient that somehow cannot be reproduced by a mechanical process, and while most can see the detrimental effects of modern refined foods due to the manner in which the food is made and prepared, we often lose sight of the importance of having a connection to our food sources as well. 

The Cons- Tuna Is High In Mercury But Low In Fat

Getting back to canned tuna, the high levels of methyl-mercury are also causes for concern if you are going to eat it on a daily basis. There are ways to minimize your intake by consuming tongol tuna fish instead- (read my post on tongol tuna fish here) as it has significantly less mercury levels as it is a smaller fish than the traditional albacore that is available in low sodium and water-packed forms. Mercury levels aside, there is also the problem of fats. Canned tuna, while it does contain some omega 3 fatty acids, still  have nowhere near enough fat to support your nutritional requirements, less so if you are engaged in regular intensive exercise. A can of tuna may be acceptable occasionally, but you will still need to eat a wide array of other fishes and meats to get the fats your body needs to stay healthy and to lose weight long term. Fat is an important part of the equation, as are the micro-nutrients found in higher concentrations in other protein sources, such as eggs, chicken, and other meats. (See my article on fats here).

A Healthy Diet Must Have A Variety of Food Sources

The other problem is that unless you intend to eat canned tuna for the rest of your life as your main source of protein (which is really a bad idea)- you are not going to be taking the steps to eat well long term and you do risk regaining any weight that you may lose when the time comes that you really can’t eat tuna fish anymore- as believe me it will happen.  A healthy diet is one that has a variety of foods, and though it might be convenient to just open up a can, it isn’t the path towards getting lean and staying there. The same goes for skinless chicken breasts as well, which in my opinion is not the best choice for a weight loss eating regime, but that is material for another blog post!  I do know that many people out there have very few choices when it comes to food and for them canned tuna fish is very much a luxury. Growing up, it was for me and was really all that I could afford when I started training back in Trinidad, so I know firsthand how hard it can be to be able to afford fresh fish and other quality protein sources. Hopefully a day will come when everyone will be able to eat a wide variety of choice foods and not only those with higher incomes. Thank you for reading!

Related Articles:

Fat- Why We Need It To Lose It

Tuna- Is It Still Safe To Eat

NYC Personal Trainer Kevin Richardson is the most sought after personal trainers in New York City, a lifetime drug free bodybuilding champion and the founder of the Naturally Intense System of Diet & Exercise™. His high intensity 10 minute workouts have been helping people get better results in less time for the past 19 years! Get a copy of his free weight loss e-book here!