Processed foods have a bad reputation but here’s the surprising aspect of packaged foods. Choose wisely and they can be part of a healthy diet. It’s ultra-processed foods that you should avoid for health reasons. How do processed and ultra-processed foods differ?
Processed foods are foods that are altered from their natural state by human intervention. This includes cooking, freezing, canning, blanching, dehydration and more. Ultra-processed foods take processing a step further. They are so highly processed that they no longer retain the characteristics of a whole food. Manufacturers add ingredients like fat, salt, additives, and sugar and very few, if any, naturally occurring ingredients.
The term “processed” has a negative connotation because it implies that something artificial has been added to the food. However, some minimally processed foods can be healthy. Let’s look at some examples of processed foods that are better for you.
Tomato Sauce
Tomato sauce is a good source of lycopene, an antioxidant that may lower the risk of some forms of cancer and heart disease, and contains vitamin C. Although jarred tomato sauce is not as healthy as tomato sauce made from fresh tomatoes, bottled versions are still a good source of vitamin C and lycopene.
There’s another perk of including tomato sauce in your diet. Tomatoes are also a good source of potassium — one medium tomato contains about 300 milligrams (mg). Adults should aim for 3,500 to 4,700 mg of potassium daily, according to the National Institutes of Health Office of Dietary Supplements (ODS).
Potassium helps regulate blood pressure by balancing sodium levels in your body. Therefore, consuming potassium-rich foods can mitigate some of the negative effects of sodium on health.
Look for a tomato sauce that contains no added sugar and is low in sodium for the most health benefits.
Cottage Cheese
Cottage cheese is a dairy product made from curdled milk. The process of making cottage cheese uses rennet, which helps solidify the milk by separating the curds and whey. Manufacturers then drain, press, and package the product in water.
Cottage cheese is high in protein and calcium and low in calories, making it an excellent addition to any weight loss diet plan. It’s also a notable source of phosphorus, potassium, and vitamin B12. One cup of low-fat cottage cheese provides 14 grams of muscle-enhancing protein.
Enjoy cottage cheese for breakfast with a side of fresh fruit and a cup of green tea for a nutritious breakfast that will give you sustainable energy – and skip the bagel!
Low-Sugar Yogurt
Yogurt is a processed food, but it is still healthy because it contains natural ingredients like bacteria cultures and milk. However, yogurt is less healthy if it contains artificial sweeteners or large quantities of sugar. The “fruit on the bottom” versions of yogurt may contain more sugar than a container of pudding or a candy bar.
The American Heart Association recommends limiting added sugars in your diet to 5% or less of your total daily calories and suggests you choose foods with no more than 10 grams of added sugars per serving.
How can you choose healthy yogurt? Look for one with at least 5 grams of protein per serving and fewer than 20 grams of carbs (the amount will vary depending on the brand). Unflavored versions are your best bet. You can always add a little Stevia or fruit if you like your yogurt sweeter.
Frozen Vegetables
Frozen vegetables are just as healthy, if not more so, than fresh vegetables because they’re frozen right after harvest, and freezing slows further nutrient loss. Frozen vegetables are also more convenient for your busy schedule, so you’re likely to eat more of them. There’s another perk. Because they’re frozen, they last longer than fresh vegetables, so you don’t have to buy them every week or two from the grocery store.
Frozen Berries
If you’re looking for a healthy snack, grab a bag of frozen berries. They’re convenient and easy to store in the freezer, but they’re also a good source of antioxidants. Frozen berries are better than fresh berries because they have a longer shelf life. Keep them on hand for making smoothies or just munching on straight out of the bag. Plus, frozen berries are cheaper than fresh ones because they aren’t picked until ripe (which means no waste).
Nut Butter
Nut butter is a creamy spread that contains protein and healthy fats, which can keep you feeling full longer—and it may even help with weight loss. Plus, nut butters contain vitamins and minerals, including vitamin E (an antioxidant), calcium, magnesium, and potassium.
The only catch is that not all nut butters are created equal: The most common type has peanuts as its base ingredient. Yet almond butter, with almonds as its main component, is slightly healthier. Almond butter contains 25% more heart-healthy monounsaturated fat relative to peanut butter while peanut butter contains more saturated fat. However, peanut butter contains a bit more protein.
The best part about almond butter and peanut butter is it tastes good on just about anything! Spread it on toast or celery sticks for an afternoon snack, use it in a smoothie or toss some into your salad.
Hummus
Hummus is a healthy dip made from chickpeas, which are high in protein and fiber. When you buy hummus at the store, it’s often paired with other ingredients like olive oil or tahini (sesame seed paste). If you make your own, you can control what goes into the mix and make it as thick or thin as you like.
Here are some ways to use hummus:
- As a sandwich spread instead of mayo or mustard
- To add flavor to wraps filled with vegetables
- Mixed in with pasta salad or potato salad
- To add creaminess to smoothies
- Spread it on toast in place of butter
You can even create a healthy salad dressing with hummus using various recipes online.
Choose Wisely
Choose processed foods wisely. The key is to look at the nutrition label and see if the ingredients are recognizable and whether they’re low in sugar and sodium. An example of a healthy processed food product is frozen berries or low-sugar yogurt while that packaged heat-and-serve pizza is not. Also, look for short ingredient lists too. Who needs lots of additives?
References:
- “Food Processing and Health | The Nutrition Source | Harvard T.H. Chan ….” https://www.hsph.harvard.edu/nutritionsource/processed-foods/.
- Zheng J, Xiao H. Editorial: The Effects of Food Processing on Food Components and Their Health Functions. Frontiers in Nutrition. 2022;9. doi:10.3389/fnut.2022.837956.
- “Almond Butter vs. Peanut Butter: What’s Healthiest?.” 30 Mar. 2016, https://www.healthline.com/health/food-nutrition/almond-butter-peanut-butter.
- “How Much Potassium Do You Need Per Day? – Healthline.” 22 Dec. 2020, https://www.healthline.com/nutrition/how-much-potassium-per-day.
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