Tofu and Tempeh Are Healthy Soy Products

Highly processed food products may taste great, but they are likely loaded with added ingredients that are not good for your health if consumed in excess. However, that doesn’t mean all processed foods are bad for your health. 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.

Allowing (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:

• Tofu and Tempeh – Tofu is made from soy milk and tempeh is pressed from whole soy beans. Both are processed foods that are available in various textures and are ideal plant-based substitutes that serve as tasty substitutes in many dishes.
• Greek Yogurt – Yogurt is a processed food that it also a healthy source of protein, vitamin B12, calcium, and probiotics. However, it is important to read the nutrition facts label to select products that are limited in added sugars. Plain Greek yogurt often has twice the protein and half of the sugar content.
• 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 – Although all produce slowly loses nutrients once it is harvested, bagged salads and pre-cut veggies are a great way to get more vegetables on the table. Select fresh, whole products when you can but don’t avoid minimally processed packaged salads and vegetables. They can be a healthy option.
• Frozen or Canned Fish – There are times when you don’t have access to sustainably sourced fresh seafood. That’s when canned tuna, sardines, or canned salmon can help you stay on track with your menu plan with healthy sources of these lean proteins.
• 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.
• Granola Bars – Some granola bars, sports bars, and healthy looking grain bars are loaded with calories, sugars, and excessive amounts of sodium. Be sure to read the food label and select the healthiest options as these quick snacks can be a great source of fiber and protein.

The Federal Drug Administration oversees the ingredients listed on food labels, and packaged foods must list the ingredients in order of predominance by weight. In other words, ingredients that weigh the most are listed first. When you reach for a processed food on the shelf, it is difficult to know what inside. With so many marketing tricks, regulatory agencies make food manufacturers list the ingredients in descending amount of total weight, so always review the label.

Until you are an expert at reading nutrition food labels, the total number of grams of a particular ingredient may seem like a lot or not very much. It’s hard to determine when taken out of context, but the percent of daily values can add clarity. Most supermarkets and regulated food manufacturers display nutritional information on all processed and pre-packaged foods. This is useful information for anyone that needs to compare their food options at a glance.