Extra Virgin Olive Oil Is a Healthy Processed Food

From a nutritional standpoint, both processed and ultra-processed food products can provide key nutrients that are retained during processing. In addition, foods can be fortified with specific nutrients to prevent deficiencies and the related health problems. Whole foods are natural food products that are usually grown in the ground and do not have a long list of ingredients and often spoil fast. Most foods are at least minimally processed for cleaning, cutting, and packaging.

By definition, processed foods are no longer in their original state, but where highly-processed foods can be filled with added fat, sugar, and salt both pasteurized and fortified foods can be a valuable addition to a healthy menu plan. Any time you cook, bake, or prepare food in your kitchen, you are processing food as you are impacting the nutritional composition during preparation. The key is you have total control over how much added salt, sugar.

Some heavily processed foods have a bad reputation and has been identified as contributors to obesity, diabetes, and high blood pressure. However, processed food falls on a spectrum from minimally to heavily processed. Healthier options are discussed below:

• Olive Oil – The phenolics in olive oil provide antioxidant, antimicrobial and anti-inflammatory properties that deliver numerous health benefits, such as preventing stroke, protecting against heart disease. Olive oil has not been linked to obesity and can even play a positive role in weight management.
• 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.
• Canned Beans – Although you have to watch for sodium content in canned beans, you can rinse chickpeas or lentils before adding them to your favorite dish. Plus, this plant protein has good shelf life as an available side dish.
• 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.
• 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 – Also known as curds and whey, protein-rich cottage cheese is processed from fresh cow’s milk by draining the cheese, retaining the whey, and keeping the curds loose in the mix. It’s a heart-healthy food that may help to prevent certain types of cancer.
• Fermented Vegetables – Sauerkraut is a traditional fermented food made from shredded cabbage and salt. It is a potent sour side dish with a long shelf life that is rich in beneficial bacteria for maintain a healthy gut balance. However, compare the salt and sugar content on the product labels.

Understanding what is in the foods you eat can help you make healthier food choices. By checking food labels, you will know which packaged or processed food is a better choice for your menu plan. Reading labels is good step toward improving your overall health. Understanding what is in the foods and beverages that you consume can help you make healthier decisions. Moreover, you don’t have to give up processed foods. Labels allow you to limit your intake of certain ingredients and reduce calorie consumption by making smarter choices.

Although you may not have health issues, reading food labels when buying packaged foods can help you manage your intake of nutrients without fail. That way your health and wellness never have to suffer from poor food choices. Just because the nutrition facts label on your favorite breakfast cereal tells you it is chocked full of vitamins and minerals, fortifying a food doesn’t mean it is really healthy. Highly processed cereals can be loaded with added sugars, sodium, and even fat.