We all know that over-processed foods are bad for health, but aren’t there some ultra-processed foods that are good for people’s health?
Before answering this question, let’s look at what processed and ultra-processed foods are.
Processed foods include breakfast cereals, sauces, baked goods and ready-to-eat foods that are produced in bulk.
These foods often contain large amounts of salt, sugar and fat. Regular consumption may lead to obesity and even early death.
For this reason, the BBC asked Ms. Ro Huntriss, a registered dietitian and nutritionist in the UK, to answer some questions for us.
Super processed foods
Huntriss said, in order to preserve the freshness of most foods are more or less processed to some extent.
However, super-processed foods usually refer to those with a long list of ingredients, and, some of which are unfamiliar to you, they often include sweeteners, colors, stabilizers and preservatives, among others.
The final Food product generally undergoes multiple processing procedures, for example, ice cream, carbonated drinks, hot dogs, and baked fries fall into this category.
Of course, there are also fried potato chips, cookies, cakes, these delicious but unhealthy super-processed foods. These foods can be easily identified and judged.
But some super-processed foods are not considered non-healthy? For example, a bottle of Italian green sauce, a can of Soup and Italian-style vegetarian instant lasagna?
Hantelis said that it is certainly best to eat unprocessed and whole foods when possible, but the fast pace of Life in the modern world is not realistic for most people.
It is acceptable to include some processed foods in your diet, but the key is moderation, and only if your diet is healthy and balanced.
Healthy processed foods
Hantelis summarizes some of the super-processed foods that are good for your health.
Whole grain breakfast cereal with no added sugar: It is rich in vitamins and minerals and can help you achieve the recommended daily amount of vitamins and minerals your body needs. It is also rich in fiber, which is good for maintaining heart health, ensuring proper intestinal function and health, and regulating blood sugar levels.
Canned Baked Beans: Usually made from white lentils and white kidney beans, they are rich in vegetable protein and fiber and low in fat. They are also rich in minerals, such as iron and zinc, as well as B vitamins. Although, some have added salt, you can buy baked beans in a can without added sugar.
Packaged whole wheat bread slices: Whole wheat bread slices are rich in nutrients, including fiber, protein, B vitamins, and antioxidants, calcium, and iron. Eating whole grain foods regularly has been shown to help reduce the risk of many chronic diseases and can meet the need to eat 30 grams of fiber per day.
Unsweetened soy milk or plant-based beverages: Although this product is deeply processed, if you choose a plant-based beverage fortified with vitamins and minerals, it should provide calcium similar to milk, which is beneficial for maintaining bone health. Fortified plant-based beverages can also include B vitamins, iodine and vitamin D.
Learn to read product labels
Hanteris said it is important to pay attention to the ingredients when buying processed foods because some super-processed foods are rich in energy, high in sugar, salt and fat. These products have little to no fiber, and their nutritional value has largely been lost during multiple processing.
Therefore, Hantelis said people should not eat too many super-processed foods. She went on to say that research has proven that there is a direct link between eating super-processed foods regularly and obesity, cardiovascular disease, and cancer.
So, in addition to the four healthy super-processed foods mentioned above, does that mean that all other processed foods should not be eaten?
“Not so,” says Hantelis. She also said there would be no problem with the occasional super-processed food, such as, for example, cakes, cookies and fried potato chips, which many people like to eat. But the key to a healthy diet is to get the balance right.
In addition, Hantelis said she hopes that supermarkets promote less of these high-sugar, high-salt and high-fat non-healthy foods, and more healthy whole foods.
Hanteris pointed out that it is because of marketing, convenience and low prices that these processed foods have replaced healthier nutritional and Home-cooked options, resulting in adverse health effects.
Healthy foods in a nutshell
The following are some of the healthy foods and tips that Hantelis recommends to people, they include
Whole grain foods
Vegetables and fruits
Nuts and seeds
Lean proteins
Eat more unsaturated fats (such as from plants and oily fish) and less saturated fats (mainly animal fats)
Dairy products or calcium-fortified dairy alternatives
Eat less salt
Drink more water
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