Fermented Vegetables Can Be Healthy Processed Foods

There is no doubt that at least some processed foods can be found in any kitchen. After all, they can be time-savers for preparing healthy meals and some are pasteurized or fortified foods that provide healthy nutrients. Cholesterol-free can be a misleading teaser on pre-packaged foods. Plant-based foods are cholesterol free. On the other hand, animal products that are cholesterol-free contain less than 2 mg per serving but are not necessarily 100% free of cholesterol.

Minimally-processed versions of popcorn can provide you with a convenient, microwavable snack that is reasonably healthy. However, it is important to avoid additives used to simulate real flavors, such as buttery or cheesy. It is possible to include some processed food into a healthy menu plan, but you may need to improve your skills at deciphering nutrition facts labels. Selecting a processed product with a lesser amount of ingredients can make a huge difference.

Minimally processed foods have a place in healthy diets. So, it is important to read ingredients lists and analyze the products’ food labels to determine which foods are the healthiest food options, such as:

• Fermented Vegetables – This finely cut raw cabbage is a processed food that has been fermented by various lactic acid bacteria. Fermented vegetables have a long shelf life and distinctive flavor that adds to a variety of dishes.
• Plant Based Pastas – Bean pasta might not be considered a whole food to some, but next to sliced whole-grain bread, it's one of the most nutritious pre-packaged, processed foods you can buy that is high in protein and fiber.
• Canned Beans – Most people do not have the time needed to rinse, soak, and boil beans. Although fresh beans in season often deserve the extra effort, opting for healthiest can or frozen substitute is a prudent choice.
• Frozen or Canned Fish – A lot of the fish you buy in a supermarket has a pre-frozen so buying it frozen gives you a step up. Frozen or canned seafoods are pre-prepped and virtually ready for the air fryer or stove. Check the food labels and select products with fewer ingredients and no added sugar or sodium.
• Olive Oil – Due to its high concentration of unsaturated fat, olive oil is one of the healthiest food alternatives available. Moreover, it is an essential and key ingredient in highly touted Mediterranean dishes and has the potential to lower your risk of heart disease.
• Whole Grain Brown Rice – Most people have white rice in their cupboard. Precooked varieties of whole-grain-rice are a convenient side or centerpiece for a veggie bowl that offer a great source of protein and fiber.
• Protein Rich Cottage Cheese – Cottage cheese is one of the healthier processed foods. Moreover, it complements a broad range of meals and snacks. This curd product is an excellent source of calcium and minerals that support good bone health.

Nutrition facts labelling helps shape consumers’ food choices and provide reasonably accurate information about processed and packaged foods, such as the ingredients by weight, nutritional values, and serving size. Food manufacturers are aware that consumers are more health-conscious today, but they also use misleading tricks to convince you to buy highly processed food products without looking at the ingredients list.

If you are trying to determine total sugar content, keep an eye on the TOTAL CARBS as carbohydrates ultimately turn into sugar during the digestion process. When you first look at the Nutrition Facts Label, take note of the suggested serving size. This is not a recommendation of how much you should or should not eat, but is the benchmark set by the manufacturer for measuring ingredients and nutrition.