Plant Based Pastas Are Healthier Alternatives

Check the ingredients list and always try to consume processed foods in moderation. Processed foods are ranked as minimally processed, processed, or ultra-processed. For example, a bag of plain tortilla chips are classified as processed, whereas a bag of flavored potato chips fall into the category of an ultra-processed product. Blindly buying processed foods can lead to eating more than the recommended amounts of sugar, salt, and fat.

Researchers say that as much as 90% of added sugar in American diets comes from highly processed foods. Nonetheless, not all processed foods are created equal and minimally processed products often extend availability and convenience. Some additives come from natural sources while others may require a warning label.

Oddly enough, some cereals that contain no added sugar and have undergone minimal processing are not considered to be highly processed. Discussed below are processed foods that can be consumed in the recommended serving size, such as:

• Plant Based Pastas – Vegetable or legume-based pastas are most often gluten free and contain higher amounts of fiber and iron. In addition to cutting down on carbohydrate consumption, consuming plant-based pastas offer a more complete set of nutrients to better support your overall health and wellness.
• Greek Yogurt – Yogurt is a processed food that it also a healthy source of protein, vitamin B12, calcium, and probiotics. However, it is important to read the nutrition facts label to select products that are limited in added sugars. Plain Greek yogurt often has twice the protein and half of the sugar content.
• Nut Butters, Nuts and Seeds – Chia seeds are usually not found on the outer perimeter of most grocery stores but deserve a trip down the nuts and seeds aisle. High in omega-3 fatty acids and calcium, this plant-based food provides lots of fiber as a topping for yogurt or a bowl of oatmeal.
• Packaged Salads or Vegetables – Although all produce slowly loses nutrients once it is harvested, bagged salads and pre-cut veggies are a great way to get more vegetables on the table. Select fresh, whole products when you can but don’t avoid minimally processed packaged salads and vegetables. They can be a healthy option.
• Tofu and Tempeh – Plant-based proteins processed from soybeans offer an excellent source of calcium-rich ingredients for vegetarians, vegans, and anyone who is trying to reduce the consumption of animal-based products in their menu plan.
• Frozen or Canned Fish – Frozen or canned fish make it easier than ever to reap the benefits of omega-3 without the hassle of preparing fresh fish. Moreover, with people choosing to limit dairy due to lactose intolerance, canned salmon and other fish are healthy substitutes.
• Granola Bars – Granola bars are a processed food product that has proportioned amounts of oats, nuts, seed, and dried fruit. Many granola products can improve heart health and blood sugar control as a healthy food or can be loaded with added sugars and other less healthy ingredients… so read the food label.

Although people look at food labels for a variety of reasons, the Nutrition Facts labels are intended to make it easier to make informed food choices. The ingredients can vary on processed food products, so take a good look at the label. Some food experts suggest that ideally you try to find foods that contain more than twenty percent of daily value for providing the nutrients you need and with less than five percent of the daily value for fats and sugars.

Managing your intake of calories and where they are coming from is essential for living a healthier life. Nonetheless, if you don’t take time to read the label, you are just guessing at whether the food you are consuming is right for your needs. If you don’t pay attention to the serving size listed on the food label, you will still be guessing as to the exact amounts that you are consuming. All of the information that you are provided is based on the manufacturer’s suggestion serving size.