Dietitian-Approved Processed and Ultra-Processed Foods

It seems that there is always a new study that dives on the dangers of ultra-processed food. And although I would not recommend eating pizza, burger, chips or donuts all the timeThere are many processed and ultra-processed foods without which I couldn’t live.

Really. While processed and ultra-processed foods get a bad names, there is much From confusion about what they really are – and not – and how they affect our health. (More on that soon.)

The truth is that many processed and even ultra-processed foods are super nutritious, not to mention more comfortable and affordable. And as much as I love it, I have no time to whip every meal on the ground. So if you use certain processed foods such as canned salmon or crushed mozzarella, you can get into the kitchen faster and at the same time provide difficulty to drive nutrients that I could otherwise miss. Since I don’t have to worry about spoiling quickly, you can also reduce supermarket excursions and food waste.

What are really ultra-processed foods?

Before we immerse yourself, you will be surprised to find out that even nutritionists are confused about ultra-processed foods-and many rethink their place in a healthy, balanced diet. The reason has to do with the way processed foods are examined. Most research works use a classification system called Nova to determine the processing level of a food and assign it to one of the following four groups:

• Unprocessed or minimally processed food: Most of the full value foods such as meat, poultry, fish, eggs, fruit, vegetables, nuts, seeds, herbs and spices.
• Processed culinary ingredients: Ingredients that are added to eat while cooking, such as sugar, salt, oil, butter, lard and honey.
• Processed foods: Minimally processed foods with additional processed culinary ingredients such as canned goods, tomato sauce in a glass, cheese, fresh bread, bacon, beans in preserves and tofu.
• Ultra (or high) processed food: These contain several ingredients generated by industrial processing, such as hydrated oils, corn syrup with high fructose, emulsifiers, artificial colors and protein insulation. Examples include vegetarian burgers, infant formula, oats and almond milk, packed bread, breakfast flakes, frozen meals and pizzas, chicken vending, hot dogs, chocolate, ice cream, cookies and cakes.

When Nova was introduced in 2009, most nutritionists took his instructions for nominal value. However, Nova contains some unexpected defects and contradictions. It has become so controversial that research has actually questioned its accuracy and effectiveness. For example, some nutrient-rich foods, such as bought in the shop, were wrongly classified as ultra-processed foods.

And although there are many processed and ultra-processed foods that may not be great for us, there are many others who can give them a nutritional boost. Read on for those who will always find in my kitchen:

Whole grain bread

I was shocked to find out that Nova Lump’s whole grain bread packed in the ultra-processed camp. But that won’t stop me from eating it. My favorite brands consist of a mixture of fiber-rich whole grains, including wholemeal, oat, millet, rye and writing goods. The result? Two grams of fiber per piece of whole grain bread.

Slightly sweetened whole grain muesli

Crowned with fruit and milk, whole grain muesli is a complete meal that is suitable for breakfast, fast lunch or a nutritious snack. In addition, many brands are enriched with nutrients, many of which do not get enough, such as iron, folic acid and vitamin D, can be a reason why grain chessers usually have a better nutritional quality than non-certified eaters. Search for one with six or more grams of fiber and are only slightly added, ideally less than 8 grams per serving.

Peanut butter

Peanut butter is an easy way to work a heart -friendly plant protein into your day. Depending on whether it contains added hydrated oils and added sugar, it can fall in the processed or ultra-processed buckets on the Nova scale. Since I am a less IS More person, I tend to prefer the additive-free varieties from only peanuts and sea salt.

Slightly sweetened Greek yogurt

My refrigerator is filled with several types of Greek yogurt. There are large tubs with simply unsweetened yogurt for dips, tzatziki and parfaits as well as individual condensers with slightly sweetened vanilla for a quick Protein fix after training. Technically speaking, it is “highly processed”, but it is also an easy way to achieve thin -friendly probiotics, and my favorite brand, which contains slightly sweetened brand, contains a reasonable 5 grams of additional sugar.

One-serving bags popcorn

A single bag with slightly sweetened kettle corn is my point of contact when I need a quick snack on the escape. It satisfies my desire for something sweet, salty and crispy – all in a shot. Each portion of popcorn delivers a third of your daily whole grain quota. Since sugar and salt can be anywhere, search for brands from popcorn, vegetable oil and a hint of sea salt and sugar (about 110 milligrams sodium and 8 grams of sugar).

Beans in cans

From bowling devices to black beans to Cannellini beans, canned beans could be one of the healthiest foods. How many food twice as a vegetable And A protein? I am a big fan of varieties without salt. However, if you are not available, regular beans are still a profit in canned goods, especially since rinsing rinses away more than 40% of your sodium.

Trail mix

Make mixtures of roasted nuts, dried fruits, seeds and maybe a little dark chocolate. Take the varieties with colorful sweets that can swim in artificial colors and additional sugar and fried pieces such as sesame sticks.

Jarinarin Marinara -Sauce

For years I felt committed to making my own tomato sauce to avoid excess sodium and sugar. No longer. Today there are some extraordinary gourmet sauces with an added sugar and moderate sodium (search for those who limit sodium to 400 to 450 milligrams per portion). Not only the JARGED sauce is a big timesbler, but it can be cheaper than you are preparing your own from scratch.

Our expert

When it comes to processed and ultra-processed food, the key is to choose strategically. Sure, you want to avoid nutritiously empty options that are sugar with additives, preservatives, added sugars and salt. However, there are also hidden gemstones that deliver large nutritional payments. There is also one advantage. Since you help you to get in and out quickly into the kitchen, you can clear valuable time for other healthy habits such as a yoga class, a meditation session or a run!