Pre-Packaged Veggies Are Minimally Processed

Not all processed foods contain added ingredients, preservatives, flavors, nutrients, or additives. Packaged salads are often washed, dried, and bagged and milk is pasteurized to make it a safer product for human consumption. Ingredients are added to processed foods for a variety of reasons. It may be to extend shelf life, to make the flavor and taste more appealing, or sometimes to give the processed product its shape or form, such as salt used in baked goods.

Of particular concern is the fact that ultra-processed foods are known to be potent triggers of inflammation and oxidative damage that can accelerate the onset of metabolic syndrome, including type 2 diabetes, cancer, and heart disease. Food manufacturers who produce cereal bars are notorious for naming and displaying their products with innocent-looking and good-for-you marketing messages. The longer the list of ingredients the more likely it is an overly-processed.

Since there are numerous differences between minimally processed and highly processed foods, it is important to be selective. Nutrition facts labels are useful in determining your best food choices, such as:

• Packaged Salads or Vegetables – Minimal processing is often used to make shopping the produce aisle easier and more convenient for you at home. Cleaned and pre-cut veggies are ready to eat raw, add to a soup, or microwave as a tasty side dish.
• Canned Tomatoes – Canned tomatoes provide your body with lycopene, which is a powerful antioxidant. This phytochemical has been shown in hundreds of food studies to have a positive impact on breast cancer, heart cancer, inflammation, and prostate cancer.
• Greek Yogurt – Plain Greek yogurt is a healthy protein and a good source of calcium and probiotics. Going Greek and adding your own fruit and berry toppings can cut out half of the sugar and increase nutritional values.
• Pickles – This processed food has great shelf life, and the fermentation process helps to create probiotics that support good gut health. Pickles can be used as a savory side or light snack that can help reduce inflammation and boost your immune system.
• Hummus – Despite the misconception that hummus is fattening, traditionally prepared hummus is a wholesome food. Made from chickpeas, olive oil (unsaturated fat), tahini, garlic, and lemon juice, hummus is good for the digestive system and can keep you feeling full longer than almost any other dip.
• Matcha Powder – One serving of matcha tea can have the nutritional equivalent of 10 cups of regularly brewed green tea. It can boost metabolism, enhance mood, and is a simple way of adding a mega dose of antioxidants to benefit your daily dietary routine.
• 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.

Ensuring food safety is shared responsibility and food labels keep the consumer informed about the amount of each ingredient contained in processed food. Reading labels can help you make better processed food choices. It is important that you are aware of the ingredients that are contained in the processed foods that you eat. Rather than obsess on calories, show concern for the quantity of each ingredient added to the product.

The ingredients list is the single best tool for determining is a given processed food is better choice based on your dietary goals. The information is accurate and helpful for managing a healthy lifestyle. If you are not reading the ingredients listed on labels for processed foods, you are missing out on the opportunity to play a more active role in your own health. It is important to base your decision between two processed products on facts.