Skip to main content

Does Processed = bad? Not Always

Processed food tends to be viewed in a negative light, but the bad press isn’t always deserved. While some processed foods contain items that we should be limiting for better health, some are actually very good choices.

What does processed mean?
According to recent survey, many of us have different views on what processed means. Processing is a huge category that includes everything from washing to canning. Basically anything done to a raw food before it gets to us is considered processing. Washing and bagging spinach leaves, drying lentils and roasting coffee beans are all forms of processing. With the exception of the very small number of us who live on farms that produce a variety of foods year round, we all need some processed foods.

When is processing good?
It isn’t always so easy to get enough fruits, vegetables and whole grains into our days. Choosing minimally processed foods in this category can help. Buying frozen vegetables in the winter can help when fresh is harder to find. Dried fruit is often easier to pack for a quick snack than fresh that may need peeling or chopping. Quick-cooking whole grains can make balanced weeknight dinners easier to fit into a busy night. Milling allows us to bake delicious breads with whole grain flour. So, while many of us could use more fresh foods in our day, that doesn’t mean we need to eliminate all processed foods.

How to Choose?
Which processed foods we choose makes a big difference in our nutrient balance. Some processed foods are high in sodium making them a less healthful choice than their fresh counterparts. For example, a cup of canned carrots can have over 400% of the sodium found in a cup of fresh carrots. When it comes to choosing processed foods, the nutrition facts panel can help. Sodium and sugar are two to pay attention to as they can be higher in processed foods. Some examples of processed foods that can make good additions to your day include peanut butter, dried or canned beans, whole grain crackers, hummus and yogurt.

RESOURCES:

  1. 2017 Food and Health Survey: “A Healthy Perspective: Understanding American Food Values” May 2017. http://www.foodinsight.org/2017-food-and-health-survey.
  2. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.

Written by Jennifer M. Roberts, MS, RD.
August 2017
Labels:

Comments

Post a Comment

Popular posts from this blog

National Nutrition Month 2017: Plant Power

If you follow food trends, you’ve surely noticed that plant-based foods, recipes and restaurants have been getting a larger share of the spotlight lately. Does this mean that more of us are becoming vegetarians? Should we be? Why more plants? Fruits, vegetables, whole grains, beans, peas, nuts and seeds are key features of some of the healthiest diets in the world. Plant based foods are a common theme in the Mediterranean Diet, the DASH Diet and most dietary guidelines. The balance of health promoting nutrients with moderate calories and less of the stuff we should be limiting make plant based foods an easy fit for most people. Looking beyond personal health, to the health of our planet, plant based foods tend to more sustainable and less taxing on the environment. What is a flexitarian? Or a pescatarian? With the expansion of plant foods on our plates has come an expansion of how we refer to the way we eat. Vegetarian still refers to people who don’t eat meat, fish or poultry, but the...
Post a Comment
Read more

Are you a Healthy Shopper?

Does where you buy your food determine how healthy you are? A recent study suggests that there may be a link between the type of store where you do most of your food shopping and your weight and the health of your diet overall. Which stores were better? Some of the results were what you might expect. People who shopped often at convenience stores ate fewer fruits and vegetables. Convenience stores don’t tend to have large produce departments, so this makes sense. Fruits and vegetables were a bigger part of the diets of people who frequented supermarkets and specialty stores. Overall diet quality was highest in those who shopped at food co-ops. From a weight perspective, people who shopped at specialty stores and farmers markets tended to weigh less and people who shopped at food co-ops had smaller waists. Which comes first? Now the question is, do healthy people tend to shop at certain stores or do certain shopping habits make you healthier? This recent study isn’t able to say for sure...
Post a Comment
Read more

Eat Right Live Well - December 2014

Post a Comment
Read more