Many people associate the word “processed” with negativity, yet many processed foods actually offer health benefits. They keep you alive, save time, and let you eat things that would quickly spoil. It is all about knowing which ones to eat more of and which ones to eat less of. Here are five easy tips from the experts to help you make the right decision.
1. Not Every Processed Food Is Unhealthy
Processing, however, simply refers to modifying food from its natural form—whether it is by freezing, cooking, canning, or other means of preservation. Some foods are classified as semi-processed, such as yogurt, canned tuna, and frozen fruits, because, according to the Academy of Nutrition and Dietetics, they retain most of their nutritional value.
The amount of processing a food has undergone is of utmost concern. A can of beans and a packet of frozen vegetables are still good for you, while products filled with sugar, sodium, or preservatives are best avoided. A brief inspection of the ingredient statement will quickly identify which ones to eat in moderate quantities.
2. Processed Doesn’t Mean It Lacks Nutrition
Ironically, certain processed foods are healthy, as they are enriched with extra vitamins or minerals. The U.S. Food and Drug Administration notes, for instance, that fortified milk and cereals guarantee that people get such often-missing nutrients as vitamin D or iron.
Some products also become more useful once cooked or canned. Canned tomatoes contain more lycopene, an antioxidant that benefits the heart, than fresh ones.
3. Too Much Sugar and Salt Are the Real Issues
The CDC explains that packaged and restaurant foods are responsible for about 70% of the average person’s salt intake. A high level of sodium can increase your blood pressure and your risk of developing heart disease.
Another biggie is added sugar, with popular drinks, cereals, and condiments packing much more of it than one would expect. As a result, you can frequently experience sugar slumps and gain weight without intending to. Pay close attention to the nutrition label to identify alternatives with “low sodium” and “no sugar added”.
4. Convenience Foods Can Still Be Healthy
It’s alright if cooking everything from base materials feels a bit too much at times. As a matter of fact, some processed products can still be beneficial for your overall health. According to the Harvard T.H. Chan School of Public Health, choosing such items as pre-fixed salad mixes, frozen vegetables, and canned beans can be an affordable and quick way to approach a healthy meal.
In general, it is reasonable to mix such products with fresh items. For example, pears and strawberries can be replaced with frozen berries, and fresh greens are most convenient, while grilled fish should be combined with red peppers.
5. Balance and Awareness Matter Most
Processed foods are not something you should feel that you have to eliminate, according to the experts. The Mayo Clinic summarizes it with an 80/20 policy: 80% of the time, opt for entire or gently processed foods, leaving the other 20% open for treats or convenience.
It’s also known that how much you eat is as important as what you eat. As a result, keep your preferred healthy meals available and consume them from time to time. It is recommended that you begin by becoming aware of the contents of meals to select healthy alternatives to ultra-processed snacks and sugary beverages.
Making Peace With Processed Foods
Processed foods are now a normal part of life, and that’s alright. Just stick to reading labels, choosing more healthful options, and eating a mixture of whole and processed foods to keep your meals uncomplicated and healthy.
