Search Here

Many people believe that processed foods are harmful to the body, but not all processed foods are unhealthy.

Understanding Processed Foods

Processed foods are those that have been altered from their natural state. This includes freezing, canning, cooking, drying, or packaging. Examples of minimally processed foods include frozen fruits, canned beans, and old-fashioned oats. These foods retain most of their natural nutrients and are considered healthy.

Types of Processed Foods

According to the NOVA classification system (derived from the Portuguese phrase "nova classificação," which means "new classification") from the University of São Paulo, foods are categorized into four groups:

Unprocessed or Minimally Processed Foods

These include fresh or frozen fruits and vegetables, plain yogurt, milk, and natural meats. Whole grains like pasta and rice also fall into this category.

Processed Culinary Ingredients

These are items used to prepare unprocessed foods, such as oils, butter, sugar, and salt.

Processed Foods

Foods in this category are made by combining ingredients from the first two groups. Examples include canned tuna, cheese, and canned beans.

Ultra-processed Foods

These are heavily modified and often contain additives, preservatives, and artificial flavors. Examples include sodas, processed meats, and packaged snacks.

Health Risks of Ultra-processed Foods

Research indicates that consuming ultra-processed foods can lead to numerous health issues. Studies have shown that a diet high in these foods is linked to an increased risk of obesity, type 2 diabetes, heart disease, and even certain cancers. These foods often contain high levels of sugar, salt, and unhealthy fats, contributing to their negative health impacts.

Identifying Healthy Processed Foods

To determine if the processed food item in question is healthy, check the ingredient list for items not commonly found in home kitchens, such as high fructose corn syrup, maltodextrin, and artificial sweeteners. Foods that contain these ingredients are typically ultra-processed and less healthy.

Dietician-Recommened Processed Food Options

Dietitian Samantha Cassetty suggests incorporating minimally processed foods into a healthy diet. Examples include:

Canned Beans and Fish

These are convenient sources of protein and essential nutrients.

Frozen Fruits and Vegetables

These retain most of their vitamins and minerals and are easy to use.

Old-fashioned Oats

This type is a nutritious whole grain that is minimally processed. Old-fashioned oats, or rolled oats, are partially cooked but do not contain sugar, unlike instant oats.

Whole-grain Breads and Cereals

These provide fiber and essential nutrients, making them healthier options compared to their refined counterparts.

Low-sugar Yogurt

A good source of calcium and probiotics that also comes in convenient packaging is low-sugar yogurt. These include Greek yogurt and unsweetened yogurt.

Conclusion

While heavily processed foods should be limited due to their potential health risks, many processed foods can be part of a balanced diet. By choosing minimally processed options and reading ingredient labels, people can enjoy the convenience of processed foods while maintaining good health.