Canned Vegetables May Provide a Healthy Alternative

Historically, we’ve looked for ways to preserve and keep goods edible for longer periods of time. Processed foods today have been altered from their natural state either chemically or mechanically. In order to live a healthy life, you don’t have to shy away from every food that has been processed. Minimal processing like cleaning, chopping, peeling, or packaging provides for conveniently pre-packaged food items.

Processing can be as minimal as chopping nuts or prepping vegetables to be bagged. It is the complex highly-processed foods that most often contain excessive amounts of sodium, sugars, and unhealthy fats. Not all processed foods are poor food choices. Some food products need processing to make them safe or more suitable for use, such as milk, which is safer due to pasteurization to remove harmful bacteria.

Since many processed foods are filled with added sugar, sodium, and fat, they often get a bad rap but not all are created equal. While whole foods are usually preferred, discussed below are processed foods that add convenience and are still healthy, such as:

• Canned Beans – Although you have to watch for sodium content in canned beans, you can rinse chickpeas or lentils before adding them to your favorite dish. Plus, this plant protein has good shelf life as an available side dish.
• Tofu and Tempeh – These little blocks of soybean curd and pressed whole soy beans are a great plant-based protein alternative. Moreover, both are versatile enough to be used as healthy protein replacement in a broad variety of popular dishes.
• Granola Bars – Since granola bars contain both soluble and insoluble dietary fiber, they are great when it comes to boosting digestion. However, it is important to select processed food products that have a natural source of sugar and are free from preservatives.
• Greek Yogurt – In general, Greek yogurts are high in protein and provide high-quality micronutrients like calcium and probiotics. Just like popular breakfast cereals you should choose products that are low-fat and zero added sugars.
• Frozen or Dried Fruits – Similar to frozen fruits, dried fruits can still offer the same vitamins, minerals, and fiber of their fresh counterparts. But, read the label and select processed products with less added sugars. These are great for snacks or toppings on yogurt or cereal.
• Olive Oil – Olive oil is a main ingredient in the Mediterranean diet. It is rich in antioxidants to help protect the body from cellular damage that can lead to chronic illnesses. The main fat in olive oil is monounsaturated fatty acids, which experts consider a healthy dietary fat. It is a healthy base for a homemade salad dressing.
• Fermented Vegetables – The most famous fermented vegetable in American kitchens is shredded cabbage that is full of health benefits. The fermenting process used to produce sauerkraut provides consumers with a rich source of probiotics to aid digestive health.

Food labeling laws are complex. This often makes it more difficult to decipher the information and understand how it applies to your menu plan. It is important to learn how to differentiate between mislabeled junk and healthy foods. Processed food products with more than one ingredient must have an ingredients list on the label with each ingredient listed by descending weight, so the larger amounts are listed first. This information will allow you to make healthier choices.

Food manufacturers will promote their products based on the latest diet craze, such as fat-free although the food is loaded with sugars. So, never base your food choices on a single ingredient and take a good look at the food label. Generally speaking, the most important and reliable information on the food label can be found on the nutrition facts panel and the product’s ingredients listing. Use this data when making decisions about processed foods as you shop.