Processed foods have gotten a bad rap in recent years, with many studies linking them to various health issues. However, not all processed foods are created equal, according to registered dietitian Samantha Cassetty. In an article for Today.com, Cassetty explains that while ultra-processed foods can be harmful to your health, minimally processed foods can actually be part of a healthy diet.
So, what exactly are processed foods? Cassetty defines processed foods as anything that is “frozen, canned, cooked, dried or packaged.” This means that even something as seemingly innocent as frozen blueberries falls into the processed category. However, not all processed foods are created equal. Some processed foods are processed in order to preserve them longer and make them safer to store.
The University of São Paulo in Brazil created the NOVA system to categorize foods based on their level of processing. The four categories are unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods.
Unprocessed or minimally processed foods include fruits and vegetables, frozen vegetables, plain yogurt, milk, natural meat and seafood, pasta, rice, and flour. These foods are considered the healthiest options when it comes to processed foods.
Processed culinary ingredients include oils, butter, sugars, and salt. While these ingredients are processed, they are still considered relatively healthy when consumed in moderation.
Processed foods are made by combining foods from the other two categories, such as canned beans or cheese. These foods are still considered part of a healthy diet, as long as they are consumed in moderation.
Ultra-processed foods, on the other hand, are the least healthy option. These foods include processed meats, sugary soda, packaged snacks, premade frozen meals with additives, and refined grains. These foods are often high in unhealthy additives and should be consumed sparingly.
If you’re unsure whether a food has been ultra-processed, you can look for certain ingredients as clues. Ingredients like high fructose corn syrup, fruit juice concentrate, soy protein isolate, and artificial sweeteners are all indicators that a food has been heavily processed.
So, which processed foods are actually part of a healthy diet? According to Cassetty, less processed foods like protein pasta made with chickpeas, roasted nuts and nut butter, canned tuna or fish, and frozen or canned fruits and vegetables are all healthy options. Old-fashioned oats, bagged green salads, whole grain breads and cereals, and low-sugar yogurt are also considered part of a healthy diet.
In conclusion, not all processed foods are bad for you. While ultra-processed foods should be consumed sparingly, minimally processed foods can be part of a healthy diet. By choosing less processed options and paying attention to ingredient lists, you can make informed choices about the processed foods you consume.