Not All Processed Foods Are the Same

The worst processed foods are typically ready-to-eat and low in nutrients, such as cookies, sugary drinks, deli meats, frozen pizza, salty snacks, and many breakfast cereals. Without doubt, some of the ingredients that are widely used in the production of highly processed foods, such as saturated fats, added sugar, and sodium, are markers of a poor diet due to their negative impact on chronic diseases. Nonetheless, not all processed foods are the same.

Adding or not allowing processed foods in the diet is a choice that should be made by each individual. Nonetheless, you cannot ignore the evidence that certain types of processed foods are associated with poor health outcomes. If a food product is processed, then it has been altered in some way from the farm to your shopping cart. Not all processed or pre-packaged foods are bad, but highly-processed or ultra-processed foods should be avoided.

Now that you have some idea as to the levels of food processing, you may want to know which foods are recommended as healthy for your routine dietary intake. Here are some common examples of minimally processed products, 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.
• Nut Butters, Nuts and Seeds – Almond butter is a great source of heart-healthy monounsaturated fats, and the antioxidant vitamin E. Nuts and butters provide a healthy source of protein and fiber to get your day started. Sunflower seed butter has become a substitute for peanut butter eaters.
• Packaged Salads or Vegetables – Minimal processing is often used to make shopping the produce aisle easier and more convenient for you at home. Cleaned and pre-cut veggies are ready to eat raw, add to a soup, or microwave as a tasty side dish.
• Tofu and Tempeh – This plant-based protein is the preferred protein substitute for vegetarians. Both tofu and tempeh are processed foods made by fermenting, cooking, and molding the finish the product. The popular products can be used as a substitute in numerous 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.
• Plant Based Pastas – Since pasta dishes are typically dressed with a tasty sauce, it is almost impossible to notice a difference when you use a plant-based pasta. Most importantly, it is a simple nutritious upgrade that will support a healthier menu plan.
• 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.

Over time, food labels have evolved from basic product identity to potentially complex labels that provide important information to consumers and assist them in making informed decisions about processed foods. It is easy to find yourself shopping for food when you are in a hurry and need to pick up ready meals. In such cases, look at the labels for your food options and check for the least amounts of fat, sugars, and salt.

As a consumer, it should be easy for you to make informed choices about the processed foods you are considering. Uniform food labels help to provide the information you need to fill your grocery cart with the right foods. By knowing how to use the information on food labels, you can quickly determine which processed foods best fit into your overall dietary plan. Labels allow you to select the right foods for your menu plan more efficiently and cost effectively.