Which Processed Foods Are Healthy?

Understanding Processed Foods

Processed foods are any foods that have been altered in some way during preparation. This can include anything from adding preservatives to freezing and drying food. Processed foods can be beneficial in certain circumstances, such as when there is limited access to fresh ingredients or when the food needs to travel long distances. However, processed foods are often high in sodium, sugar, and unhealthy fats, which can contribute to weight gain and other health problems.

Healthy Processed Foods

Not all processed foods are unhealthy. Some processed foods can actually be part of a healthy diet. Examples of healthy processed foods include frozen vegetables, canned beans and legumes, 100 percent whole grain breads and pastas, and shelf-stable plant-based milks. Look for foods that contain ingredients you can recognize, such as whole grains, legumes, and vegetables, and that are low in added sugar, sodium, and unhealthy fats.

Not So Healthy Processed Foods

Processed foods to avoid include anything with added sugar, white flour, and saturated and trans fats. Examples of unhealthy processed foods include white bread, white pasta, sugary cereals, chips, cookies, crackers, frozen dinners, and convenience foods. These foods are high in calories but low in nutritional value, which can lead to weight gain and other health problems.

How to Choose Healthy Processed Foods

When shopping for processed foods, look for products with the fewest ingredients. Choose foods that contain whole grains, legumes, and vegetables. Avoid processed foods with added sugars, white flour, and unhealthy fats. Read nutrition labels and ingredient lists to make sure the food you’re buying is healthy.

Healthy Alternatives to Processed Foods

If you want to reduce your intake of processed foods, there are plenty of healthy alternatives. Consider cooking meals from scratch and packing your own lunch and snacks. Incorporate more fresh fruits and vegetables into your diet, as well as whole grains, legumes, nuts, and seeds. Choose lean proteins such as fish, poultry, and eggs. By making these simple changes, you can improve your health and reduce your intake of unhealthy processed foods.

Conclusion

Processed foods can be part of a healthy diet, as long as they are chosen wisely. Look for foods that contain whole grains, legumes, and vegetables, and that are low in added sugar, sodium, and unhealthy fats. Avoid processed foods with added sugars, white flour, and unhealthy fats. By making these simple changes, you can improve your health and reduce your intake of unhealthy processed foods.