Processed foods are synonymous to obesity, type II Diabetes and high blood pressure. It has bad reputation for bringing huge calories and elevated blood glucose and blood pressure.
Processed foods are easily available and save time in cooking, but without knowing the unhealthy effects of these foods, we may find ourselves suffering from the most feared lifestyle diseases.
Academy of Nutrition and Dietetics Spokesperson Andrea Giancoli, MPH, RD considers white bread refined and is one of the processed foods because fiber has been removed during the processing. "It's also processed, but keep in mind, that as a cook you're doing processing yourself."
Eating Right stated that processed foods can be classified into minimally processed, food with added ingredients, ready-to-eat-foods, heavily processed foods and foods processed at peak to seal freshness and nutrients.
As we know processed foods had undergone chemical process, and are considered unhealthy, processed foods can also bring benefits to our health. Foods that are fortified with certain vitamins and minerals such as iron, calcium, vitamin D are good for the body.
Milk, juices, cereals, and canned fruits are some of the fortified products that are considered valuable for health. Pre-cut vegetables seen in supermarkets are also processed foods that are good to buy aside from its health benefits. It saves a big part of your time in cutting.
Here are processed foods that should be out of your Fridge and should not be included in your next shopping list:
Refined sweeteners, known as corn syrup or cane juice or brown rice syrup are now present in the foods we usually eat including breads, yogurts, flavored oatmeal, beverages, crackers, and salad dressings. Go for honey and maple syrup that are not chemically processed.
Artificial Ingredients such as artificial sweeteners (saccharin, sucralose, and aspartame) and synthetic coloring (Tartrazine, FD&C Red No. 40, or Blue No. 1) are processed foods that are labeled bad for your health. Instead, use natural dyes including saffron, paprika, or annatto.
Hidden sodium is present in soups, canned beans and canned vegetables to extend its shelf-life, and improve its texture and taste. "Three quarters of our sodium intake comes from processed foods," states Giancoli.
Go for foods that are labeled low or reduced sodium and avoid adding salt when eating. Processed foods high in sodium are major contributor to high blood pressure and stroke.
Fats such as Trans Fats and Saturated Fats are mostly present in processed foods. Fats are use to add shelf-life and improve texture. However, these fats present in processed foods can lower the good cholesterol and increase the bad cholesterol.
Refined grains mean that the nutritional content of the food had been removed. It is the bran and germ. It is done to extend its shelf-life. Example of refined grains is corn meal, white rice, white flour and white bread.
Instead of choosing refined grains, opt for whole-wheat flour, quinoa, brown rice, oats, and more.
Refined oils such as shortening, soybean oil, and even canola oil are genetically modified and cleaned with chemicals. It is also hydrogenated so go for traditional cooking fats including pastured lard, ghee (refined butter), unrefined coconut oil, and olive oil.
