Ladies and gentlemen, the topic of processed foods has been the subject of much discussion of late. Contrary to the prevailing negative perceptions, it is worth noting that certain processed foods can indeed be a valuable component of a healthy diet. This assertion is supported by registered dietitian Samantha Cassetty, who posits that some processed foods have potential health benefits. Thus, it is imperative to delve deeper into this matter.
First and foremost, it is essential to define what exactly constitutes processed foods. According to Cassetty, processed foods encompass any items that have undergone processes such as freezing, canning, cooking, drying, or packaging. Surprisingly, even seemingly innocuous products like frozen blueberries fall under this category, albeit in a minimal capacity. The purpose of processing food is to prolong its shelf life and enhance its safety for storage.
The University of São Paulo in Brazil has developed a categorization system known as NOVA, which classifies foods into four distinct groups:
1. Unprocessed or minimally processed foods, including fruits, vegetables, plain yogurt, and natural meat and seafood.
2. Processed culinary ingredients such as oils, butter, sugars, and salt.
3. Processed foods, which are the result of combining items from the first two categories, such as canned beans or cheese.
4. Ultra-processed foods, which are deemed the least healthy and encompass items like processed meats, sugary soda, packaged snacks, and pre-made frozen meals containing numerous additives.
For consumers seeking to determine whether a particular product falls into the ultra-processed category, it is advisable to examine the ingredients for substances such as high fructose corn syrup, fruit juice concentrate, and various low-calorie sweeteners. The presence of these ingredients serves as a clear indication that the food in question has been heavily processed and should therefore be consumed in moderation.
Notably, there are processed foods that can potentially confer health benefits. Cassetty advocates for the selection of less processed options whenever possible. These may include protein pasta made from chickpeas, roasted nuts, canned tuna or other fish, as well as frozen or canned fruits and vegetables. Furthermore, healthier alternatives encompass old-fashioned oats, bagged green salads, whole grain breads and cereals, and low-sugar yogurt.
In light of the foregoing, it is important to acknowledge that while ultra-processed foods can indeed have detrimental effects on one’s well-being, not all processed foods should be indiscriminately vilified. By exercising prudent shopping practices and meticulously reading product labels, individuals can make informed choices regarding which processed foods can truly contribute to a wholesome and well-balanced diet.