Not All Processed Food Are Unhealthy

Minimally processed foods and processed culinary ingredients, such as olive oil, can result in food products that are as healthy or nearly as healthy as their fresh counterparts. Claims that all processed foods are unhealthy should be viewed with a grain of salt. Some are actually good for you and should be part of your regular dietary intake. So, enjoy the pre-prep and convenient packaging.

Although processed foods deserve most of its bad reputation when it comes to managing a healthy weight, nutritionists say there are actually processed foods that you can and should indulge in guilt-free. Most processed food products earn high marks for convenience in the kitchen and minimal processing such as washing, peeling, slicing, or dicing can result in healthy pre-prepped dishes.

According to the American Heart Association, there are plenty of processed food options that are healthy and deserve a spot on your menu plan. Although it is important to avoid highly processed foods, some make food more available, affordable, and convenient, such as:

• Canned Beans – For those times when you need to produce a healthy side without a lot of effort, the right canned beans can be a healthy answer. As long as you shop for canned beans with the lowest amounts of added salts and rinse the product before consumption, this is a good source of fiber and protein.
• Tofu and Tempeh – Vegetarians swear by tofu and tempeh (both processed forms of soy beans) and the fermenting of cooked soybeans do not negatively impact this versatile meat substitute. In fact, the fermentation process creates beneficial probiotics, and you can add it directly to your pot or pan when cooking.
• Granola Bars – Not all granola-like bars are created equal, so you have to do your due diligence and always check the Nutrition Facts Label to make the healthiest choice in selecting these snack bars. Certain granola bars provide fiber and protein with little added sugar.
• Greek Yogurt – Plain Creek yogurt is a processed food but that does not mean it is not a healthy food choice. It is packed with protein to help you manage hunger and contains beneficial probiotics for good gut health.
• Frozen Fruits and Vegetables – Since frozen fruits and vegetables are picked and frozen at their nutrition peak, choosing these processed food products simply adds to the availability and shelf life of foods that most people should be consuming in greater quantities.
• Olive Oil – Even though olive oil is considered to be a processed food, it is literally the juice expressed from an olive and is one the healthiest and most flavorful oils available for a broad range of cooking techniques. But try to stick to 1 tablespoon.
• 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.

Messages on the box, can, or packaging often come from the manufacturer’s product marketing department. Clever wording that is highly misleading may be used to lure people into buying the product under false pretense. Processed food products with more than one ingredient must have an ingredients list on the food label with each listed by descending weight, so the larger amounts are listed first. This information will allow you to make healthier choices.

Although food labels are legally required, they provide important information for making good food decisions, especially when selecting processed foods. Information is provided for safe consumption and to reduce food waste. Packaging and the manufacturer’s marketing strategy are often used to lure consumers into buying food products that may not be as healthy for them as the message might suggest. Studying the ingredients label can keep you from being misled.