Nutritionists Approve of These 10 Healthy Processed Foods
Processed foods have earned a bad rep,
often rightly so, as most of them are loaded with sugar, sodium, and
fat. Foods that are processed are usually canned, frozen, packaged,
dried, baked, or pasteurized. Items like cereal, bread, cheese, cookies,
potato chips, and pasta are just a few examples of processed foods.
Various additives and preservatives are added to most of these popular
processed foods, making them an unhealthy choice for regular
consumption.
But are all processed foods unhealthy? Not at all! Many processed foods
are actually minimally processed and have a place in your daily diet.
When purchasing processed foods, the key is to read the label properly.
Packaged snacks and convenience foods made with generous amounts of
sugar, salt, and preservatives instead of proper food-based ingredients
should be avoided.
But if you look closely, you can also find some wonderfully nutritious
packaged foods in your local grocery store. Here are 10
nutritionist-backed options that might just work for you.
1. Yogurt
Yogurt has been consumed by humans for ages. It is
a staple food in many cultures and a terrific source of lean protein,
Vitamin B12, calcium, and probiotics. While homemade yogurt is always
the better option, it can also be found in a variety of forms at the
grocery store. Many brands add sugar and other sweeteners to their
yogurt. It's best to avoid all artificially-flavored yogurts and look
for the plain one at the grocery store instead.
Read the label on the back of the package and choose the yogurt with the
least amount of added ingredients. The label must include milk and the
bacterial cultures used to turn milk into yogurt. Also, avoid yogurts
that have any added sugar in their ingredients list. Look for low-fat
yogurt or one with moderate protein. Unsweetened yogurts are also good.
2. Chia Seeds
Chia seeds are widely regarded as one of
the healthiest foods out there. They’re chockablock with fiber, protein,
omega-3 fatty acids, calcium, and various micronutrients. These little
seeds abound with antioxidants and contain about 14% of protein.
Few people realize that chia seeds require post-processing to separate
the seeds from other parts of the plants. The seeds are then cleaned,
dried, and pass through quality control. Even though they undergo a lot
of processing steps, they are safe and healthy to consume. You can
include them in your diet in a variety of ways. Add them to your
smoothies or porridge, or simply soak 1/4 cup (40 grams) of chia seeds
in 4 cups (1 liter) of water for 30 minutes, and drink the resulting
mixture
3. Canned Chickpeas
Not all canned food products are bad for
your health. Take canned chickpeas or beans, for example. Yes, they are
often full of salt that helps preserve them. However, this can be
managed once you wash the beans with water for a few minutes before
consuming them. Nutritionists say that rinsing the beans thoroughly can
cut down their sodium content by almost 40%.
Canned chickpeas and beans can be your savior on nights when you are not
in the mood to cook. Just make sure that you purchase the low-sodium
variety. They are a wonderful source of ready-to-eat protein and also
contain soluble fiber, iron, and resistant starch. When looking for a
quick meal, this low-fat plant-based protein food can be tossed in a
salad, added to a soup, or blended into hummus.
4. Matcha Green Tea Powder
You might have heard about matcha tea in
recent years. The popular Japanese powdered tea is basically green tea
leaves ground up into a fine powder. So, even though it is processed,
you will be enjoying the benefits from the entire leaf. Matcha is full
of antioxidants called catechins, which are believed to have
cancer-fighting properties. Also, like all green tea, matcha is great
for focus and memory. Further, a study published in the journal of
Current Pharmaceutical Design found that phytochemicals like L-theanine
and caffeine found in matcha help improve one's mood and cognitive
performance.
These days, good quality match powder can be easily found at your local
grocery store. You can use it to brew tea, make a matcha latte, or add
it to your smoothies
5. Frozen Veggies
Frozen vegetables are an inexpensive and
handy alternative to having fresh vegetables when you don’t have some
readily available. The good thing about frozen veggies, such as bagged
spinach or peas, is that they are minimally processed. At the same time,
they are quite convenient because they are available year-round.
Moreover, frozen vegetables generally retain most of their nutrients
during the processing, as they are frozen immediately after harvesting.
In fact, a 2016 study showed that freezing vegetables for up to 2 months
didn’t greatly change their phytochemical content.
Another great benefit of having frozen vegetables is that they can be
prepared easily. Just add few tablespoons of water to a bowl of frozen
veggies and microwave them in 90-second intervals. Keep in mind that
some types of frozen veggies may contain added sugar, salt, or sauces.
So, check the label thoroughly before buying.
6. Unsweetened Almond Milk
Unsweetened almond milk, as you may gauge
from its name, is naturally low in sugar. It’s also high in vitamin E
and dairy-free, making it a great option for those with a dairy allergy
or lactose intolerance.
To make this milk, almonds and water are blended and then strained to
remove the pulp. However, many commercial almond milk brands tend to add
preservatives and flavorings to improve the overall taste and texture
of the product. So, look for an unsweetened almond milk carton that only
includes the nut and filtered water. Any added ingredients are
unnecessary.
7. Sugar-Free Organic Jams
Most jams and jellies available at the
grocery store are full of sugar. Therefore, these are not healthy
options for regular consumption. However, experts suggest that
sugar-free organic jams and jellies are a great healthy alternative to
those who can’t have their morning toast without a little spread of jam.
Since their processing doesn’t involve any kind of extra sugar, organic
jams are a perfectly safe, tasty, and healthy choice. Furthermore,
organic jams are made with fruits that have no trace of pesticides or
herbicides.
8. Canned Pumpkin Puree
Another canned food product you can add to
your shopping list is pumpkin puree. Pumpkin is naturally harvested
during the fall season, but canned pumpkin puree is available at grocery
stores throughout the year. But is it healthy?
A cup of canned pumpkin provides 7.1 grams of dietary fiber, along with
iron and vitamin A. Canned pumpkin is also high in potassium and low in
sodium. It is also low in carbohydrates, sugar, and fat.
You can add canned pumpkin to pancakes, yogurts, oatmeal, and soups,
thereby increasing their nutritional value. When looking for a can of
pumpkin puree at the grocery store, make sure that you choose the one
labeled "Organic Pumpkin" or "100% Pure Pumpkin." Otherwise, you could
end up buying canned pumpkin pie mix that is packed with sugar.
9. Tofu
Tofu is made from dried soybeans and is a
great source of plant-based protein. It is also rich in fiber, carbs,
manganese, and calcium. Commercially sold tofu is minimally processed
and is safe to consume. In fact, tofu is a very filling and satisfying
food. You can try tofu as an alternative for scrambled eggs in the
morning or crisp it up as an evening snack. You can even add it to your
soup or salad.
When you are shopping for tofu, check the ingredient label carefully. It
must include calcium sulfate (gypsum), magnesium chloride (nigari), and
delta gluconolactone (GDL). Avoid the ones that have added
preservatives.
10. Dark Chocolate
Yes, you can indulge yourself in a bar of
dark chocolate from time to time without feeling guilty about it. It’s
loaded with nutrients like fiber, iron, magnesium, copper, and
manganese, and it's an amazing source of antioxidants. Studies have also
shown that dark chocolate may reduce the risk of heart disease.
Choose a bar of dark chocolate with at least 70–85% cocoa to gain the
best health benefits. Keep in mind, though, that a high percentage of
cocoa solids will also mean a more bitter flavor.