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Processed foods make up a significant portion of the modern diet, with nearly 60% of the food we eat being considered heavily processed. This includes a wide range of items, from frozen entrees to canned beans to whole grain bread. While food processing has its advantages, such as preventing spoilage and enhancing convenience, heavily processed foods can also pose health risks. Ultraprocessed foods, in particular, have been associated with an increased risk of various health problems, including mental health issues, diabetes, obesity, and cancer.
The classification system known as NOVA categorizes foods based on their level of processing. Unprocessed or minimally processed foods, such as fruits and vegetables, are considered the healthiest options. Processed foods, which include items like canned tuna or cheese, fall in the middle of the spectrum. Ultraprocessed foods, on the other hand, contain additives and preservatives not typically found in home kitchens and include items like soda, sweetened yogurt, and packaged snacks.
Identifying processed foods can be challenging, as even seemingly healthy options like low-sugar yogurt and whole grain bread may contain added sugars, salts, and preservatives. In addition to looking at the NOVA classification, it is recommended to check the ingredient list for items like high fructose corn syrup and artificial sweeteners. Limiting consumption of heavily processed foods and opting for whole or minimally processed alternatives is generally advised for better health outcomes.
Research has shown a link between heavily processed foods and various health issues, though it does not prove causation. Factors like additives, impact on gut health, and potential for overeating are all being investigated. While the science is ongoing, experts agree that reducing intake of ultraprocessed foods in favor of more whole foods is a wise choice. By focusing on whole, minimally processed foods and incorporating them into a balanced diet, individuals can maintain good health while still enjoying the convenience of processed foods.
Examples of processed foods to limit include processed meats, soda, refined grains, heavily processed snacks, and dessert foods high in added sugars. Healthy processed foods to include in the diet regularly are canned beans and fish, frozen fruits and vegetables, old-fashioned oats, cheese, whole grain breads and cereals, and low-sugar yogurt. Balancing convenience with nutritional value is key to making smart decisions about processed foods and ensuring overall health and wellness.
