Processed foods are a common part of our diet, with nearly 60% of the food we eat considered heavily processed. Food processing can have advantages such as preventing spoilage, maintaining safety, enhancing flavor, and increasing convenience. However, ultraprocessed foods may pose health risks. Ultraprocessed foods are made with additives and preservatives not typically found in home kitchens and are associated with an increased risk of health problems such as anxiety, depression, type 2 diabetes, obesity, and even earlier death. Studies have also shown a link between ultraprocessed foods and a higher risk of cancer and weight gain.
When it comes to identifying processed foods, it’s essential to look at the ingredients list for items like preservatives, colors, flavors, and emulsifiers, which indicate heavy processing. High levels of added sugar, sodium, and saturated fat are also signs of heavily processed foods. Some ingredients to watch out for include high fructose corn syrup, fruit juice concentrate, and artificial sweeteners. Instead of focusing solely on the classification system, assess the ingredients and nutrition facts panel for a better understanding of the food’s level of processing.
To incorporate processed foods into a healthy diet, focus on foods closest to their natural state with limited added sugar, salt, and additives. Examples of healthier processed foods include roasted nuts, canned beans, single-ingredient protein pastas, canned fish, and unsweetened fruits and vegetables. It’s important to prioritize whole and minimally processed foods while still allowing for some convenience options. Aim to fill your plate with non-starchy veggies, fruits, whole grains, and lean proteins for a balanced and nutritious diet.
While no food is entirely off-limits, experts recommend limiting heavily processed foods such as processed meats, soda, refined grains, chips, and dessert foods. Instead, opt for healthier alternatives like whole grains, fruits and veggies, low-sugar yogurt, and whole-grain breads and cereals. By making informed choices and focusing on whole and minimally processed foods, you can reduce your consumption of heavily processed foods and promote better overall health. Remember, it’s what you eat most of the time that has the greatest impact on your health.
