Minimal Processing Can Make Foods Healthier

Humans have historically looked for ways to preserve and keep goods edible for longer periods of time. Processed foods today have been altered from their natural state either chemically or mechanically. In order to live a healthy life, you don’t have to shy away from every food that has been processed. Minimal processing like cleaning, chopping, peeling, or packaging provides for conveniently pre-packaged food items.

Lightly processed foods can simplify food preparation and cooking, so you get to enjoy a filling meal that is fully nourishing without spending extra hours in the kitchen. When dietitians are ragging on processed foods, they are generally talking about food products that have been heavily modified and bear little resemblance to the natural product. So, not all processed foods are a bad option and many are recommended to be part of a healthy diet.

A key in selecting the healthiest processed food options when you are making your food choices is to understand the level of processing and the addition of specific ingredients. Reading food labels can help you make the best selections, such as:

• Canned Beans – For those times when you need to produce a healthy side without a lot of effort, the right canned beans can be a healthy answer. As long as you shop for canned beans with the lowest amounts of added salts and rinse the product before consumption, this is a good source of fiber and protein.
• 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.
• Granola Bars – Granola bars are a processed food product that has proportioned amounts of oats, nuts, seed, and dried fruit. Many granola products can improve heart health and blood sugar control as a healthy food or can be loaded with added sugars and other less healthy ingredients… so read the food label.
• 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.
• Frozen Fruits and Vegetables – Since frozen fruits and vegetables are picked and frozen at their nutrition peak, choosing these processed food products simply adds to the availability and shelf life of foods that most people should be consuming in greater quantities.
• Olive Oil – Due to its high concentration of unsaturated fat, olive oil is one of the healthiest food alternatives available. Moreover, it is an essential and key ingredient in highly touted Mediterranean dishes and has the potential to lower your risk of heart disease.
• Fermented Vegetables – This finely cut raw cabbage is a processed food that has been fermented by various lactic acid bacteria. Fermented vegetables have a long shelf life and distinctive flavor that adds to a variety of dishes.

A great place to start when you are attempting to decipher the ingredients contained in a food product is to completely ignore any claims on the front of the packaging. Most of the space on a food container is reserved for product marketing. On food labels, the ingredients are listed by quantity from the highest to lowest amount, so the first three entries make up the majority of what you are eating.

Often food manufacturers promote their products based on the latest diet craze, such as fat-free although the food is loaded with sugars. So, never base your food choices on a single ingredient and take a good look at the food label. Packaging and the manufacturer’s marketing strategy are often used to lure consumers into buying food products that may not be as healthy for them as the message might suggest. Studying the ingredients label can keep you from being misled.