“Avoid processed foods!” How many times have you heard that piece of advice? If you want to reduce your risk of disease and gain greater wellness – including achieving a healthier weight – this is critical counsel. However, it would be good to recognize that not all processed food is bad for you. With today’s demand for convenience, it may be very challenging (though not impossible) to avoid all of these foods. Having a better understanding of processed foods then, can be helpful.
Understanding Processed Food:
- Definition of processed food. The U.S. Department of Agriculture defines any food that undergoes changes during preparation as processed food. These changes can include things like freezing or cooking (that has a relatively minor impact) or more drastic modifications, such as adding large amounts of sugar and salt, which creates empty calories.
- Avoid ultra-processed food. When nutritionists talk about avoiding processed food, they’re mostly talking about ultra-processed foods (UPFs). Food items in this category contain further processing and include additional ingredients like sugar, salt, preservatives, artificial colors, and flavors. Examples of UPF include items like pre-prepared meals, sausages, sweets, biscuits, cakes, and meats. High consumption of UPFs has been linked to various health concerns ranging from increased risk of obesity, hypertension, breast, and colorectal cancer, to dying prematurely from all causes. These foods make up about 70% of the packaged food in most supermarkets.
- Read labels. Check the labels on the back for the list of ingredients and nutritional information, including added sugar and salt. The front of the package is mostly advertising and may be misleading. If the ingredient list is long and has several multi-syllable words, this may be a product you should leave on the shelf.
- Compare brands. As you read labels, comparing different brands of certain food types is a good idea. The nutrients in packaged foods can vary widely. For example, some breakfast cereals may be made up mostly of refined grains, with white sugar and white flour; while other cereals may be unsweetened whole grains, or are sweetened with fruit juice
Choosing Healthier Processed Foods:
- Change breads. Studies show that most breads are ultra-processed with high levels of saturated fat, sugar, and sodium. If you don’t have time to bake your own, look for products made from sprouted whole grains or 100% whole wheat.
- Choose whole grains. If you think the breakfast cereals at your local organic market cost too much, pick up a container of plain oats. They’re extremely versatile. Use them for baked goods as well as binding veggie burgers and thickening soups and stews. You may also want to experiment with other whole grains like millet, quinoa, or buckwheat.
- Buy beans. Dried beans are usually the best option for beans at your local supermarket. However, canned beans are a fast alternative to dried. Just rinse off the salty liquid, season them well, and toss them in salads, soups, or over some whole-grain rice.
- Get your nuts. Some nut butters can be just as wholesome as the ones you make at home. Check the labels to avoid added sugar and unhealthy fats. Alternatively, you could also just eat a handful of raw, unsalted nuts several times a week.
- Check the freezer section. Frozen fruit and vegetables can be a wonderful alternative to fresh. Frozen fruit can be great for smoothies, topping for waffles, or over a whole grain cereal. Frozen veggies are extremely versatile and are a great accompaniment to any savory meal.
- Don’t forget the produce section. Your food choices should be made up largely of foods that are rich in nutrients. This type of nutrient-dense food can be found in the produce section of your supermarket and will offer you the best option for health recovery, and maintenance.
Healthy eating can be affordable and convenient. It does seem as if the ultra-processed foods are the cheapest, but with a little patient substituting, and diligent label reading, you will learn in no time that eating healthier can be both convenient and affordable.
Sources:
- https://www.mdanderson.org/publications/focused-on-health/eat-less-processed-meat.h11-1590624.html#:~:text=Processed meats are meats that,meats increases your cancer risk.&text=Unfortunately, when these processed meats,, cancer-causing substances form.
- https://www.news-medical.net/health/What-to-Know-About-Processed-and-Ultra-Processed-Foods.aspx#:~:text=Ultra-processed foods, in contrast, instant soups, and frozen meals.
- https://www.npr.org/sections/health-shots/2023/05/25/1178163270/ultra-processed-foods-health-risk-weight-gain#:~:text=High consumption of ultra-processed, dying prematurely from all causes.
- Photo by: Danil Rudenko