Much of the food we eat is processed in some way. Latest data suggests Almost 60% of the food we eat is thought to be highly processed.
From jars of pasta sauce to whole-grain bread to frozen entrees and chicken nuggets, processed foods make it easier to put meals together. Although food processing has many benefits, ultra-processed foods can increase the risk of health problems. Learn about the health effects of processed foods, how to identify processed foods, and some healthy (and unhealthy) processed foods.
What is processed food?
Anything that is frozen, canned, cooked, dried, or packaged is considered processed, at least to some degree. Do you have frozen blueberries to add to smoothies? Processed (but minimally). Canned beans to add to tacos? This has also been processed. Old-fashioned oats? Yes, this has also been processed. As you can see, many health foods are considered processed products.
Food may be processed to prevent it from spoiling so that it is safe to eat for a long time. It may also be modified to make it more convenient. Bagged salad greens are a blessing! Foods are sometimes processed to enhance flavor and texture, such as plant-based coffee creamers. Certain foods are processed to increase their nutritional value by adding vitamins and minerals. This is true for refined grains and cereals that are high in sugar (although they also undergo additional processing). Food may also be processed to make it safer to eat. However, despite these benefits, food processing can have drawbacks.
Processed and ultra-processed foods
Most of the research on the topic of ultra-processed foods uses a classification system called . Novembera Graduated from the University of São Paulo, Brazil. Foods fall into one of his four categories:
- Unprocessed or minimally processed foods Includes fruits and vegetables (and their cooked or frozen versions), eggs, milk, plain yogurt, wild-caught meats, poultry, and seafood. In this category you can also find grains such as flour, rice, and pasta.
- processed ingredients Used to fortify unprocessed or minimally processed foods. Think salt, sugar, oil, vinegar, and honey.
- processed food It is made by combining ingredients from the first two categories. This means everything from canned tuna and beans to cheese is considered processed.
- ultra-processed foods Made with ingredients not found in home or restaurant kitchens, including additives, preservatives, colorants, and emulsifiers. According to the classification system, this group includes everything from soda to sweetened yogurt, processed meats, chips, and many other foods found on grocery store shelves. These foods are designed to be very convenient and very tasty, making it easy to eat or eat too much.
It’s worth mentioning that this system is a research tool, but it may not be the most helpful way to decipher the healthiness of the foods you eat. That’s because some foods classified as ultra-processed (such as packaged whole-grain bread) are much healthier than other foods, such as soda.
On the other hand, some foods, such as white rice, are considered minimally processed under this classification system, although they are processed to remove the fibrous, nutrient-rich germ or bran.
How to identify processed foods
Some foods, like bacon and beef jerky, are definitely processed. Eating healthy foods like low-sugar yogurt, whole grain bread, and cereal can make your skin a little cloudy. Although these foods are processed, they contain valuable nutrients from whole food ingredients, such as calcium and protein in yogurt, and fiber and antioxidants in whole grain breads and cereals.
Rather than getting caught up in NOVA classifications, look at the ingredients to see if they contain preservatives, colorants, flavors, emulsifiers, or anything else you might not find in your kitchen that indicates the food is highly processed. Please Confirm. Ingredients to watch out for are:
- high fructose corn syrup
- concentrated fruit juice
- isolated soy protein
- whey protein
- Maltodextrin
- xanthan gum
- soy lecithin
- carrageenan
- caramel color
- Stevia, aspartame, sucralose, and other zero- and low-calorie sweeteners
This is by no means a comprehensive list, but it will give you an idea of the types of ingredients to look out for. It’s also helpful to look at the Nutrition Facts panel to see how much added sugar, sodium, and saturated fat a product has. If you have too many of these substances, you may be processing too much.
Health risks of processed foods
Evidence is steadily accumulating that eating more processed foods is associated with a number of health problems (32 different symptoms, according to one review).of study Eating a diet high in these foods has been found to increase your risk of:
- Anxiety, depression, and other common mental health issues
- type 2 diabetes
- obesity
- sleep problems
- die early in life from heart disease or any other cause
Other studies have found a link between ultra-processed foods and increased risk of disease. cancer and weight gain.
However, these studies do not prove cause and effect. In other words, it is unproven whether ultra-processed foods cause these problems. Scientists have consistently found a link between people who eat large amounts of ultra-processed foods and serious health problems.
It’s still not clear why these foods are so problematic. Is it because it wreaks havoc on your gut health? Are there any additives included? Does that mean we are encouraging overeating? Time will tell, but there’s no need to wait for science. For now, experts agree that limiting your intake of these foods and favoring whole foods or less processed foods is a healthy habit.
How can I eat processed foods as part of a healthy diet?
Keep in mind that there are many different types of processing, so convenience doesn’t have to be eliminated when limiting highly processed foods.
When choosing ready-to-eat foods, focus on those that have limited amounts of added sugar, salt and additives and are closest to their natural state. These include roasted nuts, canned beans, single-ingredient protein pastas (such as chickpea or edamame flour), nuts and nut butters, canned tuna and other canned fish, and fruits and vegetables (dried and canned). , frozen or not). No or little added sugar or seasonings.
Also, remember that it is what you eat most of the time that has the biggest impact on your health. So for the most part, focus on filling your plate with whole foods and minimally processed foods. Try making half your plate non-starchy vegetables for lunch and dinner, and include fruit for breakfast and snacks. Set aside a quarter of your plate for whole starchy carbohydrates like sweet potatoes or brown rice, and the other quarter for protein like chicken, shrimp, or tofu.
An example of processed food
Although no foods are completely prohibited, experts agree that reducing your intake of these processed foods is a smart idea.
- Processed meat. This includes both red processed meats, such as bacon and ham, and white processed meats, such as deli or packaged turkey and chicken. Choose another convenient protein, such as store-bought rotisserie chicken, store-roasted fresh turkey, boiled eggs, or canned tuna.
- Soda and other sweet drinks. These drinks are the main source of sugar in our diet. Many people replace sugary drinks with sugar-free drinks, but water or unsweetened soda are healthier options. If that sounds boring, add 100% fruit juice, mashed fruit, or herbs. Unsweetened herbal tea is also an option.
- refined grains. Although important nutrients are added back into refined grains, choosing whole grains is healthier. There are plenty of ready-to-cook options, including frozen or parboiled quinoa and wild or brown rice. Although whole grain breads and cereals are processed, they are healthier than their refined counterparts. When buying cereal, look for varieties with no or very little added sugar.
- Chips and other highly processed crunchy snacks. Try replacing potato chips, pretzels, and other chewy snack foods with packaged snacks made with whole food ingredients like roasted nuts and chickpeas.
- dessert food. It’s perfectly fine to have dessert every now and then, but find healthier ways to satisfy your sweet tooth and curb your cravings as a daily indulgence. Ideas include bananas or banana slices covered in store-bought chocolate, dates stuffed with nut butter and mini chocolate chips, or faux crumbles made with warmed frozen fruit and chocolate. low carb granola.
Other examples of processed foods that are healthy to include in your diet on a regular basis include:
- canned beans
- canned fish
- frozen fruits and vegetables
- old fashioned oats
- bagged salad vegetables
- cheese
- Whole-grain bread
- whole grain cereal
- low carb yogurt
conclusion
Although heavily processed foods make life easier, they can come with certain health risks, so it’s a good idea to reduce your dependence on them. Instead, choose healthy, less-processed foods that provide convenience while still being nutritious.
