Processed Foods Are Not Good or Bad

Because the word processed brings to mind a packaged food item containing unhealthy ingredients like chemical additives and artificial coloring and flavors. However, some pre-prepared foods are good to eat. A good way to reduce your intake of minimally processed foods is to do more food prep and cooking at home. The health benefit is your diet will include more whole foods including vegetables and fruits.

Where ultra-processed food products tend to taste good, they can include ingredients that could be harmful if consumed in excess. It is important to avoid or limit foods with excess salt, sugar, or fat as well as foods that contain less dietary fiber. Moralizing processed foods as good or bad can create an unhealthy fear and may cause you to restrict your dietary intake in ways that end up being unhealthy. Some processed foods should be avoided or consumption limited.

Processed foods are notorious for earning high marks for convenience and availability but poor marks for overall health benefits. Truth is the terminology spans a wide range of food processes from minimal alteration to mega changes. Try healthier options, such as:

• Packaged Salads or Vegetables – A pre-prepped veggie mix can add to many plates, such as a topping for tacos. Pre-washed and shredded salads, kale, and bagged coleslaw minimize waste and are a major time saver when you’re working in the kitchen.
• Rotisserie Chicken – Rotisserie chicken has become a popular option for millions of consumers looking for convenient options to fast food chicken products. By removing the skin, you can lower the sodium content on this animal based protein that is naturally low in saturated fat.
• 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.
• Cereal – Processed breakfast cereals are a stable in pantries of most American homes. Although almost all cereals are fortified with vitamins and minerals, it is important to select processed foods that have minimal amounts of added sugar, salt, and fat.
• Protein Rich Cottage Cheese – Cottage cheese contains relatively few calories and is an excellent source of protein and other essential nutrients, such as B6. Since cottage cheese is versatile and can be used to complement many dishes, you should choose processed products that are low-sodium or sodium free.
• Matcha Powder – If you haven’t heard about matcha powder, you will. Consumers have jumped on the band wagon adding this green tea powder. Finely ground from the whole leaf, matcha delivers a concentration of beneficial phytochemicals.
• Canned Tomatoes – Whether you are using tomatoes for a sauce or stew, canned tomatoes are more densely packed, have a higher concentration of flavor, and will stand up to the heat better than fresh tomatoes. Canned tomatoes provide beta-carotene, vitamin C and vitamin E, which are three major antioxidants that help protect against cellular damage.

Food labels can teach you more about ingredients and nutrients. They provide a guarantee that the food is as nutritious as listed. Moreover, labels ensure a level of safety and help you better understand the composition of what you’re eating. Following a menu plan that is high in saturated fat, salt, and sugar can result in chronic health problems. Although food labels are intended to aid your selections, they can’t work if you don’t read them before you make food decisions.

Sometimes the ingredients in processed foods are listed in way that might require you to decipher the actual fat, sugar, and salt content. Although some of the terms and representations by food manufacturers can be purposefully misleading, the government requires nutrition and health claims on food labels to meet strict guidelines. It is always a good idea to watch for tricks of the trade used to market many highly processed food products.