Plant Based Pasta Is a Healthy Processed Food Option

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. Frozen, pre-packed, and microwavable meals are convenient and may taste okay. The problem with ready meals is that they are contain excessive amounts of added salt, sugar, and fat.

Everyone likes a crispy, crunchy snack at times, but chips do not resemble the potato or ear of corn they are made from. Moreover, these addictive snacks can contain large amounts of fat, sodium, and sugary flavorings. Where it is okay to include frozen, pre-packaged, and fortified foods on your menu plan, you should read food labels to avoid processed products with added sugars, fats, sodium, and hydrogenated oil.

Minimally processed foods have a place in healthy diets. So, it is important to read ingredients lists and analyze the products’ food labels to determine which foods are the healthiest food options, such as:

• Plant Based Pastas – Maybe you make your pasta from scratch where you control all of the ingredients, but for most people a healthy option for the standard store-bought noodles are plant-based pastas made from chickpeas, lentils, or other legumes.
• Canned Beans – Loaded with plant-based protein and fiber, canned garbanzo beans are a healthy option for preparing processed foods as a sweet or savory side dish. Canned lentils and chickpeas are also available year round for use in Mediterranean-style dishes.
• 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.
• 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.
• 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 – Cottage cheese is one of the healthier processed foods. Moreover, it complements a broad range of meals and snacks. This curd product is an excellent source of calcium and minerals that support good bone health.
• 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.

Food labels help consumers make informed choices about the food they buy, help them to store and use it safely and allows people to plan when they will consume it, but it is up to you to select the healthier processed food product. Understanding what is in the foods and beverages that you consume can help you make healthier decisions. Labels allow you to limit your intake of certain ingredients and reduce calorie consumption by making smarter choices.

Roaming the aisle of your grocery store and casually observing food manufacturer’s packaging will do little or nothing to help you make better food choices. Whereas, a quick glance at the food label can immediately provide the information you need to select between processed food options. Although 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.