While I’m all for reducing the excess amount of added sugars and sodium contained in some processed foods in our diet, the concept that all processed foods are unhealthy is far from accurate. Let’s not throw the baby out with the bath water.
Believe it or not, almost all the food you eat, even the foods “made from scratch,” have actually been processed. According to research, any food that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, mixing and packaging that alters the food from its natural state is considered a “processed food.” This means the orange juice you pour from the carton in the morning, even though it states that it’s “freshly squeezed,” is actually a processed food.
Processed foods can also include the addition of substances like vitamins. For example, since 1998, the enrichment of grains with folic acid has helped reduce the incidences of certain birth defects, known as neural tube defects, by more than 25 percent. Since neural tube defects can devastate both the brain and spine in babies, they are also a major cause of both death and disability among infants.
Lastly, pasteurizing milk leaves the nutritional components of dairy foods unaffected but improves its safety. Raw milk can contain dangerous pathogens that can cause foodborne illness. According to the Centers for Disease Control and Prevention, the consumption of unpasteurized milk is 150 times more likely to cause you to contract a food-borne illness (food poisoning) and 13 times more likely to have you hospitalized because of raw milk-related illnesses rather than illnesses involving the consumption of pasteurized dairy products. The process of pasteurization reduces the risk of the presence of food pathogens in the dairy products yet leaves the nutritional quality intact.
On the other hand, adding excess amounts of sodium to processed foods for only flavor reduces the nutritional value of the food per bite. Research suggests that as the sodium increases in your diet, so does your blood pressure. Currently, 1 in 3 Americans has high blood pressure, which increases the risk for both heart disease and stroke. More importantly, nearly 1 in 3 of us has pre-high blood pressure. This means our blood pressure doesn’t fall in the “high” category just yet, but it is higher than ideal. These folks are on deck to get high blood pressure down the road. So, even if you don’t have high blood pressure, watching the sodium in the foods you consume is a good thing.
With that in mind, here are my top five foods that are processed but actually healthy for you:
Breakfast cereals. With the push to get more whole grains in the diet, whole-grain breakfast cereals are the easiest way to start your day on a healthy note. Rise and dine to a bowl of a whole-grain cereal, but make sure you read the Nutrition Facts Panel on the label to help keep the amount of added sugars to no more than 8 grams (2 teaspoons of added sugars) per serving.
Canned beans. Beans are an inexpensive source of protein and heart-healthy soluble fiber. Grab the low-sodium canned version, or rinse the beans in a colander under running water to remove 40 percent of the sodium per serving.
Yogurt with vitamin D added. Unfortunately, many Americans are not consuming enough bone-strengthening vitamin D. While milk is routinely fortified with this vitamin, yogurts may not be. Look for yogurts fortified with added vitamin D to reap the benefits of this important vitamin.
Frozen vegetables. This is one of the best-kept nutrition secrets. Frozen vegetables are a nutrition bargain — they’re as nutritious as “fresh” vegetables right off the farm. Since frozen veggies are picked at their peak and immediately frozen to preserve their taste and nutrition, you can count on frozen veggies for a serving of good nutrition right out of your freezer. Read the label to make sure you buy varieties without high saturated fat; sugary, salty sauces; or seasonings added.
Nut butters. All nut butters, such as peanut and almond butters, have been minimally processed into a creamy spread to enable you to enjoy them on your favorite whole-grain breads, crackers and sliced fruits. Nut butters are a good source of vitamin E, which most Americans are falling short of in their diets.
More from U.S. News
7 Ways to Get Calcium Beyond Milk
Are Processed Foods Getting a Bad Rap? originally appeared on usnews.com
