What does bone mean for tuna

Tuna Sandwich & Health

Avoid tuna sandwiches made on white bread to limit your refined carbohydrate consumption.

Consuming fish regularly offers a number of health benefits, including a reduced risk of heart disease. However, nearly half of America neglects to consume fish on a weekly basis, according to the Harvard School of Public Health. If you have limited access to fresh or frozen fish, or just prefer a more convenient way to eat your fish, canned tuna sandwiches can be used to add more fish to your diet.

Benefits of protein

The consumption of tuna sandwiches is beneficial to health due to the protein content. Tuna contains whole protein, which means it provides every amino acid your body needs to function. Make yours sandwich half a can of tuna adds 21 grams of protein to your meal, or about 35 percent of the daily protein needs of an average 150-pound individual, according to the Iowa State University Extension. Your body uses this protein to help maintain tissues throughout your body, support new cell growth, and maintain cell function.

Advantage of whole grain products

Tuna sandwiches made from whole grain bread increase the intake of whole grain products, a food that is important to health. A diet high in whole grains appears to prevent disease - it correlates with a reduced incidence of type 2 diabetes and cardiovascular disease and, according to the Linus Pauling Institute, could also lower the risk of some cancers. Whole grains also provide a source of fiber so you will feel full after a meal, promote stable blood sugar levels, and prevent digestive problems such as constipation. A tuna sandwich made from two slices of whole grain bread provides two ounces of whole grains and will help you hit the U.S. Department of Agriculture recommended amount of 2 to 3 ounces of whole grains daily.

Tuna sandwiches and mercury

One of the top health concerns about consuming tuna is the mercury content of the fish, although some species of tuna are low in mercury, reports the US Food and Drug Administration. Some fish contain high levels of mercury due to bioaccumulation - an increase in mercury levels for fish that are high in the food chain as they absorb the mercury that is in every fish they eat. Mercury can stay in the human body for years and act as a toxin, causing nerve damage, a fast heart rate, and profuse sweating. If you are concerned about the mercury levels in your tuna sandwiches, choose light tuna over white tuna and limit your consumption of white tuna on less than 6 ounces a week, the FDA recommends.

Make healthier tuna sandwiches

Despite its potential health benefits, some tuna sandwiches also have diet-related drawbacks. Adding lots of mayonnaise to your sandwiches will increase your fat consumption, while making sandwiches on white bread will increase your intake of refined carbohydrates. Make healthy tuna sandwiches with bread labeled "100 Percent Whole Wheat" or "100 Percent Whole Wheat Bread" to avoid refined carbohydrates, and use fat-free mayonnaise in your sandwiches. For an even healthier alternative, use cottage cheese instead of mayo - not only does this increase your fat intake, but also a source of protein and calcium.