The term "processed food" often results in anxiety among individuals who prioritize their health. Over the past few years, consuming foods that have significantly deviated from its origination (assuming one exists—after all, we cannot exactly farm a river) has been associated with potential risks.
However, public opinion may be excessively harsh regarding processed foods. Multiple experts are now commencing to prompt people not to instantly disapprove of them imprudently. The truth is that majority if not all healthy consumables need some sort of processing before arriving in our household kitchens. If you don't inhabit a self-sufficient farmstead, your day-to-day diet will most likely consist of such items.
An essential fact to remember is the differentiation between processed and ultra-processed food products. Processed edibles undergo slight alterations moving from cultivation to consumption while ultra-processed items have exorbitantly morphed due to additions like synthetic flavors and pigments, extra sweetening agents, preservation chemicals, hydrogenated fats alongside potentially harmful compositions. These ultra-transformed consumables bear primary associations with detrimental health impacts like obesity and cardiovascular disease.
This article aims at eliminating misconceptions related to transformed edibles; offering recommendations on which ten technically treated but beneficial nourishments you should consider integrating into your dietary routine for optimum wellbeing benefits - so stay tuned! And for additional insights around wholesome nutrition choices...
Whole Grain Bread
Not all bread is inherently bad for you; though it's true no one plucks entire loaves directly from a bread bush. It's crucial not to demonize all kinds of bread. Opting for a variety with whole grain as the primary ingredient ensures that you benefit from fiber, essential nutrients, and even some protein.
Haley Bishoff, RDN, who owns Rūtsu Nutrition based in Las Vegas, endorses Dave's Killer Bread as both processed and healthy choice. She notes many varieties of Dave's breads are rich in fiber, omega-3 fatty acids, and contain several grams of protein per slice. While some look negatively on bread consumption, nutritious whole grain options like this can be integral parts to maintaining a healthy diet.
Prepacked Lentils - Frozen or Canned
These days, you'll notice there's quite the buzz around plant-based protein sources like lentils. It really isn't surprising considering how nutritious they are. Not only do they provide a significant quantity of protein, but are also rich in essential nutrients such as fiber, folate, magnesium and manganese among others. The good news is that you don't have to go through the traditional age-old process of soaking and boiling them to extract their nutritional benefits. You can simply opt for prepacked versions - canned or frozen lentils; which offer equally great health value like their dried relatives.
Feeling unsure on where to begin with simple recipes like vegan stews and curries made out of lentils? You could start experimenting with Trader Joe's microwave-friendly steamed lentils. Catherine Karnatz, MPH, RD who founded Nutrition Education RD explains: "This particular variant of lentil is an adaptable source of plant-based protein ready hot or cold." She elaborates further about their nutritional content – "A half-cup serving gives us 6 grams each of dietary fiber and complex carbs along with 10 grams of proteins., making it an ideal ingredient when cooking soups or salads for promoting consistent digestion functionality maintaining blood sugar stability and providing required energy."
Yogurt
"Many do not associate yogurt with processed food. However, it indeed is!" indicated Steph Magill, MS, RD, CD, FAND of Soccer Mom Nutrition. The transformation from cow's milk to a dense and creamy dairy delight involves added bacterial cultures besides specific timing and temperatures. On the bright side: these individual steps in no way diminish the health benefits of yogurt. As Magill highlights, yogurt provides ample protein content along with useful quantities of calcium, vitamin B1 and probiotics supporting your digestive system and immunity.
To opt for the most nutritious yet least processed variant of yogurt — choose plain or .
Magill further advises that "You should select plain yogurts that contain less than 12 grams per serving sugar-wise. You can add your chosen fresh fruits or nuts to tailor flavor profile while incorporating sweetness."
Dried Fruit
Sold in packages alongside candy bars, one might question if dried fruits have gone through such a drastic process that they've lost their health benefits. Quite the contrary! Although devoid of a high water content as compared to fresh apples or berries, dried fruits carry equivalent (if not more) nutrients. Interestingly, they frequently provide increased fiber and antioxidant quantities than fresh fruits due to greater concentration per serving.
"Raisins are an amazing on-the-go energy resource you should always keep handy," suggests Katie Schimmelpfennig, RD, pioneer of Eat Swim Win. "These small treats are packed full with fiber, iron and carbohydrates providing much-needed fuel for your brain and muscles." For those desiring dried fruit in a handy bar format can explore That's It! Bars. Solely composed out of dehydrated fruit і.e., nothing additional; consuming these is akin to eating an entire apple or perhaps even a whole mango or pear.
Whole Grain Frozen Waffles
Consider whole grain frozen waffles as an ideal breakfast option. Unlike their counterparts made from refined flour, these are a wise pick to commence your day. "Whole-grain frozen waffles serve as a wholesome processed food selection, offering complex carbs and fiber that foster sustained vitality and support digestive health," indicates Jessi Holden, MS, RDN of The Kitchen Invitation. "These waffles are not only handy but also very diverse in application; easily prepared meals which pair deliciously with some nut butter and fruit topping."
Popcorn
The seemingly innocent buttery microwave popcorn often houses hidden trans fats and artificial flavors, pushing it into the realm of ultra-processed foods. However, plain or minimally salted popcorn is a far cry from the processed type—offering a range of health benefits.
Chris Henigan, MS, RD, LDN from Simple Start Nutrition stated that "Popcorn serves as an easily accessible snack rich in fiber and magnesium with just 100 calories for three cups. I prefer to buy unflavored kernels and pop them myself. This allows me to season based on my preference which could be chili lime, parmesan cheese or even cinnamon sugar if I am craving something sweet."
Garbanzo Spread
Garbanzo spread, or Hummus, although it goes through a form of processing, remains a basic and nourishing diet. Henigan says, "Being primarily composed of garbanzo beans and olive oil gives hummus its virtue as a heart-friendly snack laden with fiber and protein". It wonderfully balances between unprocessed and slightly processed nibbling when paired up with vegetables such as carrot sticks or pepper strips.
Soy Milk
There's a wide scale when it comes to its preparation. Some have an extensive list of constituents that include emulsifiers, preservatives, and fillers. On the other hand, some are much more straightforward- crucially suggesting that they're preferable.
"For those who prefer plant-based diets or have lactose intolerance, I recommend soy milk," advises Cheryl Mussatto MS, RD, LS, a registered dietitian at Cotton O'Neil Heart Clinic in Topeka, Kansas and author of The Nourished Brain. "Soy milk is unique as it provides complete protein among all plant-based milks and has all essential amino acids found in cow's milk—along with being fortified with calcium and vitamin D." For instance; Pacific Foods' product named 'organic unsweetened soy beverage', comprises only water besides organic soybeans.
Preserved Fish
The urge for obtaining your usual quantity of healthy oils (and let's not forget about protein) should make you consider preserved fish. This type of fish might undergo more processing compared to a salmon fillet or fresh trout, nevertheless, canned fish still provides top-notch nutrition and it's typically cheaper than the fresh ones. "Preserved fish like salmon could be an effortless meal option", mentions Brittany Crump, MPH, RD, LD, CDCES; owner of Savor Nutrition. "Fish stands out as a rich source of omega-3s that endorse cardiovascular health and cognitive functioning."
Pasta Made From Beans
Malina Malkani, MS, RDN, CDN is a respected dietitian and also an author in addition to being a mother of three. As such, she understands the importance of providing her kids with fiber-rich and protein-packed meals. Her most preferred method involves using pasta made from legumes and beans.
Barilla's chickpea penne pasta is her favourite choice despite it being processed. The reason behind this preference is that compared to traditional pasta options available on the market, it offers more valuable nutrients that are needed for daily dietary requirement fulfillment. It additionally forms an effective way of incorporating sustainable plant-based proteins into any diet plan without much involvement or effort. Each serving contains 15% Daily Value iron contribution as well as twelve grams protein content coupled with eight grams' worth of fiber."
