Processed foods have a reputation for being one of the top reasons for unsavory health outcomes. The thing is, not all processed foods are ‘bad’.
The first thing you need to know before determining which processed foods are ‘good’ or ‘bad’ is to understand what processed even means. Processing of a food could be anything from simply washing and slicing to pasteurization and the addition of other food substances for taste or preservation.
“Processing of a food could be anything from simply washing and slicing to pasteurization and the addition of other food substances for taste or preservation.”
This means there are probably more foods out there other than options like Cheez-it’s that are considered processed.
Just because something is processed doesn’t automatically deem it as ‘bad’.
Have you ever considered bagged apple slices as processed? Probably not. But they have been mechanically washed and sliced. This means they meet the requirement for the label of being processed.
Just How Bad Are Processed Foods?
The thing is, some foods are more processed than others. And some in more not-so-good ways.
Some processed foods that I would encourage you to enjoy are:
- Foods fortified with vitamins and minerals
- Fruits and veggies that have been sliced and bagged or canned
- Think: baby carrots, fruit cups, and canned veggies!
- Packaged hard boiled eggs
- Bagged lettuces and greens
- Processed proteins like canned tuna and chicken
- Roasted nuts
In this case, these foods have been processed to either make them more convenient for the consumer or to keep their freshness last longer.
Some things to look for while grocery shopping are processed foods that have added sugars and sodium.
Ultra-Processed Foods
Some of the most processed foods are considered ultra-processed. Basically, these are the foods that have been altered quite a bit from their original form. Harvard Health states that these foods usually have additives and are typically made of substances extracted from foods like, ‘fats, starches, added sugars, and hydrogenated fats’.
Ultra-pasteurized foods are some of the things you may be having in your daily life like:
- Frozen foods
- boxed cookies and crackers
- Hot dogs and pre-sliced deli meat
- Pop (soda pop for those not from the midwest!)
These ultra-pasteurized foods are often times cost efficient for the consumer but not ideal for their health!
Some processed foods that may be best to avoid or to eat in limited quantities would be ones with:
- Excessive added sugars
- Processes that strip the food of their nutrition
- Excessive amounts of ‘bad’ fats
- Corn syrup or sugar as the top component in the ingredient list
- Large amounts of sodium
What Processed Foods Can Do To You
Eating a bag of chips won’t automatically clog an artery or ensure you have a heart attack. If your favorite foods are the more unfavorable processed varieties then having a modest amount from time to time is completely fine.
I mean what is living if you can’t have your favorite foods?
A study published by Cambridge University Press confirms that regular consumption of ultra-pasteurized foods often lead to obesity, hypertension, dyslipidemia, GI disorders, and metabolic syndrome.
All of that can be a bit scary. Who could have thought a simple snack could cause so much havoc!
How to Reduce The Amount of Processed Foods You Eat
Much of the foods we eat nowadays are considered processed. Especially the more convenience ones.
One way to reduce the amount of processed foods you’re eating is by finding some more wholesome alternatives. If you finding yourself reaching for a bag of chips as a snack because it’s easy and quick try to replace it with something that is less processed.
You could prepare some quick snacks by packing some small baggies of fruits and veggies so they are readily available. You could also purchase the individual sized bags of baby carrots.
Another way to reduce the amount of processed foods you eat would be by adding in additional foods to your diet. You may think I sound crazy by telling you to add in additional food but yes, give it a go!
Your stomach can only handle so much food. If you are wanting to snack on something processed like a bag of Doritos, try putting some in a bowl in addition to some less processed food like sliced cucumbers!
You can pin the photo below on Pinterest or share it with your friends to help them out too!
If your typical breakfast go-to item is a McDonald’s breakfast sandwich, muffin, or protein bar then start to reduce your intake of processed foods by trying my Pumpkin Baked Oats! It’s easy to make a batch and have breakfast ready for a whole week!
Takeaways
On one hand processing turns foods into something that may be more edible, delicious, and sometimes even more nutritious. On the other hand processing may turn a perfectly good piece of food into something may no longer resemble what it once was.
Pick minimally processed foods that make consuming a healthy and balanced diet easy for your lifestyle.
Avoid ultra-pasteurized foods as they may also end up giving you some unfavorable health effects.
Try to replace some of the processed foods you typically eat with something less processed.
If you have any comments or found this article helpful be sure to leave a comment down below and share it with your friends and family!
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