Greek Yogurt Is a Healthy Processed Food

Virtually all foods sold in the grocery store can be classified as processed to some degree. Because most foods begin to deteriorate and lose nutrients as soon as they are harvested, a few simple processing steps can improve the product while adding a level of convenience. Ingredients are added to processed foods for a variety of reasons. It may be to extend shelf life, to make the flavor and taste more appealing, or sometimes to give the processed product its shape or form, such as salt used in baked goods.

Breads, pasta, and cereal made from refined grains have been stripped of fiber and minerals. Consuming these ultra-processed foods can trigger inflammation and are known culprits for certain diseases including obesity and heart disease. It is important to not allow highly processed foods to replace whole foods or minimally processed foods in your diet. Moreover, some foods like yogurt can be minimally processed or loaded with fruity sugars and added sweeteners.

Generally speaking, fresh produce, pasteurized milk, chicken, seafood, beans, and eggs are considered unprocessed or minimally processed and deserve a spot on your menu plan. Here are some healthier minimally processed foods, such as:

• 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.
• Canned Tomatoes – Thanks to processed food options, when tomatoes are no longer in season, they are canned at the peak of ripeness and loaded with micronutrients like lycopene. Watch the ingredients list, but tomatoes can be used year round in a wide variety of dishes.
• Pickles – This processed food has great shelf life, and the fermentation process helps to create probiotics that support good gut health. Pickles can be used as a savory side or light snack that can help reduce inflammation and boost your immune system.
• Hummus – Paired with precut veggies, humus is one of the healthiest dips and best substitutes for a snack-time treat. Chickpea dips with olive oil and tahini sauce (sesame seeds) are a Mediterranean favorite for its fiber, vitamins, and minerals.
• Matcha Powder – Studies have linked green tea to a variety of health benefits, like helping to prevent heart disease, type 2 diabetes, and cancer. Matcha is high in a catechin called epigallocatechin gallate, which is believed to lower risks for certain cancers.
• Granola Bars – Granola bars are convenient and easy to grab when you're in a hurry, but it's important to read the ingredients list instead of relying on the product marketing. Some products, including sports bars, may be high in sugar, refined carbohydrates, and sodium.
• Packaged Salads or Vegetables – Making a salad from scratch, you will have to clean the produce and chopped or shred the ingredients before you realize you needed two of that and only one of this. Minimally processed foods help to reduce food waste and save you time.

When you cook with fresh ingredients, you will be able to retain more nutrients compared to processed foods. Even though some processed foods are good for you, the goal is to limit consumption and use the freshest ingredients available. The food label is an important communication tool that provides consumers with information about a processed food product's composition, nutritional profile, and quantity of ingredients for easy comparisons.

The package can say it is low-carb or low-fat but that doesn’t tell you everything you need to know to make a better food selection. Good news is the Nutrition Facts label provides pertinent information on ingredients by weight as well as nutrition highs and lows. It is important that you are aware of the ingredients that are contained in the processed foods that you eat. Rather than obsess on calories, show concern for the quantity of each ingredient added to the product.