Processed foods make up a significant portion of the average person’s diet, with nearly 60% of the food consumed considered heavily processed. While food processing has many advantages, including making meal preparation easier and preventing spoilage, ultraprocessed foods can pose health risks. These include processed meats, soda, refined grains, chips, and other heavily processed snack foods. Research has shown a link between consuming a diet high in ultraprocessed foods and various health issues such as anxiety, depression, type 2 diabetes, obesity, sleep problems, and an increased risk of cancer and premature death from heart disease.
The classification system NOVA categorizes foods into unprocessed or minimally processed, processed culinary ingredients, processed foods, and ultraprocessed foods. While this system is a helpful research tool, not all foods classified as ultraprocessed are necessarily unhealthy. To identify heavily processed foods, look for ingredients that are not typically found in a home kitchen, such as preservatives, colors, flavors, and emulsifiers. Some ingredients to watch out for include high-fructose corn syrup, fruit juice concentrate, soy protein isolate, and artificial sweeteners. Checking the nutrition facts panel for added sugar, sodium, and saturated fat can also indicate heavy processing.
When incorporating processed foods into a healthy diet, focus on foods that are minimally processed and close to their natural state, with limited amounts of added sugar, salt, and additives. Examples of healthier processed foods include canned beans, canned fish, protein pastas made with a single ingredient, and frozen fruits and vegetables with little to no added sugar. Aim to fill your plate with whole and minimally processed foods most of the time, such as non-starchy vegetables, whole grains, and lean proteins. Limiting heavily processed foods like processed meats, soda, refined grains, chips, and dessert foods can help reduce health risks associated with a high intake of ultraprocessed foods.
While heavily processed foods may be convenient, they may come with certain health risks, so it’s important to be mindful of the types and amounts of processed foods consumed. By choosing less processed, healthy alternatives while still maintaining convenience, individuals can reduce their intake of ultraprocessed foods and improve their overall health. Incorporating a variety of minimally processed foods such as canned beans, frozen fruits and vegetables, whole-grain breads, and low-sugar yogurt can provide the convenience of processed foods without sacrificing nutrition. Making small changes to reduce the reliance on heavily processed foods and opting for whole and minimally processed options can have a positive impact on overall health and well-being.
