Processed Foods Be a Part of a Healthy Diet

Can Processed Foods Be a Part of a Healthy Diet?

What are processed foods?

Processed foods are not only microwavable foods or prepared foods, they also include foods that have been cooked, canned, frozen, or packaged. They also include foods that have had their nutritional composition altered by fortification, preservation, or other possible methods. Food processing includes baking, canning, freezing, and drying.

In general, processed foods are high in salt, sugar, and fat, but not all processed foods are unhealthy. Some foods require processing to make them safe for consumption. For instance, pasteurization is required to get rid of dangerous germs from milk. There are plenty of processed foods that are made from nutrient-dense foods. For instance, frozen or canned fruits and vegetables, and canned soups. To put it briefly, not all processed foods are unhealthy.

What makes processed foods unhealthy?

Ingredients such as salt, sugar, and fat (oil) are sometimes added to foods during processing to preserve them, improve flavor, or extend shelf life. The increasing amount of these ingredients in food makes processed foods unhealthy. This ultimately leads to an increase in the prevalence of chronic diseases such as heart disease, diabetes, and obesity.

Food processing spectrum

Food processing is crucial to both food safety and security. Most of the food we eat daily undergoes some form of processing. There are different levels of processing such as cooking, fermentation, refining, and preserving. Processing itself is not bad but it is the method of food processing that is key in determining the overall quality and healthfulness of the food.

When considering processed foods there is a food processing spectrum. From unprocessed food to ultra-processed food.  The healthiest foods are those that have been processed very little or not at all. Therefore, it is advisable to include nutritious, minimally processed foods in your diet. However, some packaged foods are processed but still provide substantial health benefits.

Pros of processed food

Processed foods can sometimes help you eat healthier. Milk and juice are fortified with calcium and vitamin D, and breakfast cereals can add fiber. Additionally, canned fruit (low sugar) is a good option when fresh fruit is not available. Similarly, pre-chopped and pre-washed vegetables are standard foods for busy people. All you have to do is watch out for hidden sugar and salt.

Processed foods in a balanced diet

If you want processed foods to be part of your healthy diet, you should choose 'healthy' processed foods. You can find out what is in a processed product by reading the food label. Choose products low in sodium, added sugars, and saturated fat. If you want to enjoy these frozen and canned fruits, vegetables, and legumes, look for varieties without salty sauces and sugar syrups. Or when ordering, choose a restaurant that has healthy options on the menu. Request sauces, dressings, and condiments on the side so you can decide how much to add.

Adding processed foods to your diet is a great way to get vegetables, beans, whole grains, and protein into your system. For example, protein bars are processed foods but are highly nutritious and have a high protein-to-carbohydrate/fat ratio. There are many other instances where processed foods can make your diet healthier.

Beneficial Processed Foods

Here is a list of processed foods that are somewhat beneficial for your health.

Breakfast Cereals: These are often fortified with vitamins and minerals, making them an easy, convenient, and high-fiber breakfast option.

Bread: Choose whole grain bread over white bread as it is more nutritious, high in fiber and heart-healthy fats.

Milk and yogurt: Most dairy products undergo a process called pasteurization, which kills any potentially harmful bacteria, and homogenization, which gives milk its smooth and creamy texture.

Canned beans: These are a good choice, as are fresh vegetables, but be sure to buy low-salt varieties.

Frozen fruits and vegetables: These foods contain a lot of nutrients and are therefore good for you.

 In general, people believe that raw foods are superior to processed meals. This is true in some cases, but the definition of processed food varies widely depending on the source. Technically all foods sold in supermarkets are "processed" to some degree. While some are substantially treated, others are very slightly processed. So, to include processed foods in your healthy diet, all you need to do is distinguish between the different degrees of food processing.