Processed Covers a Broad Range of Food Products

Processed foods earn high marks for convenience and storability, but the term processed can span a broad range of food products. Some canned products like beans are really quite healthy, while baked goods are often calorie-rich. Food processing can be a necessary step for keeping some products safe, affordable, and available but minimally processed is usually healthier than heavily processed meats that are usually less filling and less nourishing.

 The bad about many processed foods comes from the many additives used to boost shelf life but that are not good your health. Make sure you choose foods with the fewest artificial ingredients. When dietitians are ragging on processed foods, they are generally talking about food products that have been heavily modified and bear little resemblance to the natural product. So, not all processed foods are a bad option.

Like most food claims, stating that all processed foods are unhealthy should be taken with a grain of salt. Many processed foods deserve to be a part of your overall dietary intake, 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 – Tofu is made from soy milk and tempeh is pressed from whole soy beans. Both are processed foods that are available in various textures and are ideal plant-based substitutes that serve as tasty substitutes in many dishes.
• 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 – Although all yogurts can be an excellent source of calcium, potassium, protein, zinc, and B vitamins, Greek yogurt contains healthy probiotic cultures and is lower in lactose with nearly twice the protein content of regular yogurts. But, read the ingredients label and pick products that are low in added sugar.
• Frozen Fruits and Vegetables – Frozen fruits and vegetables are minimally processed and frozen at the peak of ripeness to retain flavor and nutrition. This is a handy way to have the helpings you need for your menu plan conveniently stored in your kitchen.
• 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.
• Fermented Vegetables – In addition to neutralizing toxic substances, fermentation increases the nutritional value of food by increasing the bioavailability of nutrients and enzyme concentration. Apple cider vinegar is a fermented processed food that has tons of health benefits.

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. Unfortunately, health claims made by the food manufacturer are cleverly designed to catch you when you are not paying close enough attention. The goal is to convince you that the product is healthier than it might actually be.

If refined grains (sugar) or hydrogenated oils appear near the top of a product’s list of ingredients, it is more likely that it is unhealthy. Conversely, you should shop for processed foods that have whole foods at the top of their of food label. Any time a food product sounds too good to be true, it may be. That said, some of the healthiest processed foods available use food terms like organic or grass fed, but a little due diligence will go a long way.