The Scoop About Processed Foods
Do you feel like you need to run away shrieking from any food that is considered even mildly processed? Does social media make you feel like you shouldn’t eat anything with more than three ingredients? You are not alone. All of the talk about processed foods has many people confused about what they should and shouldn’t be adding to their grocery carts. Let’s clear up the confusion.
It’s important to remember that there is no definitive definition of “processed food.” In general, processed foods are those that have undergone any type of change before being consumed. Examples of these foods range from green tea, salted nuts and canned fruit to candy bars and chewing gum.
Another definition of “processed” and “ultra processed foods” comes from the NOVA System of food classification, created by the Center for Epidemiological Studies at the University of São Paulo. This system, which has received a lot of recent media attention, involves four categories of foods, each defined by their degree of processing.
Group 1, or minimally processed foods, are those that are in their natural state and have no additional fat, oil, salt or sugar added. Examples of these would be fresh fruits and veggies, eggs, milk and plain yogurt.
On the other end of the spectrum, ultra processed foods (aka UPF) are those that are considered “industrially created.” These foods have multiple ingredients and include additives that enhance the taste and shelf life of the foods. (A complete breakdown of the different categories can be found here.) Examples of UPF include chips, store bought desserts, boxed pastas, chicken nuggets and frozen pizza.
Looking at a list of foods that are considered ultra processed, it is obvious that many of them are “convenience” foods. However, this list would also include whole wheat bread, cheese, store bought hummus, guacamole and baked beans - all foods that are typically considered healthy. So, should you worry about processed foods or not?
The simple answer is that it depends. We need to remember that the NOVA system is simply a classification of foods, not a nutritional guidance system. Therefore, it’s important for you, the consumer, to think about what is actually in the food and how often you consume it.
Not all UPFs are unhealthy, and even if they aren’t the best choice, it certainly doesn't mean you can’t ever eat them. There is something to be said for having some convenience within your daily diet. Most people are not going to regularly make their own whole wheat bread or milk their own cow to make cheese and yogurt. From a nutritional standpoint, there is nothing wrong with using foods designed for convenience to make a quick yet healthy meal.
For instance, brown rice can take a while to make. Alternatively, cooking a package of instant brown rice and adding sauteed vegetables, leftover chicken and some edamame is a great way to get a quick meal on the table while still consuming something healthy. For another busy night, cook some frozen ravioli and top it with marinara sauce, sauteed mushrooms and spinach. Add some green beans or asparagus on the side and you have another healthy meal using ultra processed food as the base.
The vast majority of our foods undergo some type of processing yet are perfectly fine to eat. Consider salted nuts, tofu, canned vegetables and whole grain pasta. These are obviously part of a healthy diet. On the other hand, it’s also well known that many foods that are considered to be UPFs are high in added sugar, salt, saturated fat and low in fiber and other healthy nutrients. These are the UPFs that we should limit.
The reason why this is a hot topic is because many of these types of foods do not have the nutritional value that whole or minimally processed foods have. However, we do need to remember that our nutritional health is based on the entirety of our diet, not just one candy bar or the occasional frozen pizza. With the right balance, processed foods can be part of a healthy diet.
Here are some suggestions for processed foods that you can eat from time to time for ease while still maintaining your overall healthy diet:
String cheese
Whole wheat pizza dough and store bought pizza sauce
Microwaveable brown rice/lentil mix
Whole grain/high protein pancake mix (also great for making muffins)
High fiber, low sugar cereals (Need ideas? Reach out; I am happy to help!)
Powdered ranch dressing mix mixed with cottage cheese or Greek yogurt
Rotisserie chicken
Canned tuna
Hummus, salsa and guacamole
Some protein and granola bars
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