Healthy Living: 11 Processed Foods That Are Good For You
It is a very good idea to stay off processed foods as most of them are unhealthy. Most processed foods increase risk of chronic diseases like diabetes, heart problem, obesity, kidney problem, brain problem and more. The goodnews is that some processed foods are still good for you. They are good to they body if consumed the right way. Processed foods are hard to do without in the present age, we just have to know the safe ones to eat. The processed foods listed below are good for you and your family.
According to Nutritionist Hayim, “The primary ingredient in many veggie burgers can be TVP: textured vegetable protein, which is a product made by extracting soy from soybeans, heating it, and then drying it. Unfortunately, the veggies, nuts, seeds, and beans are usually the secondary ingredients.” The good news? “Now there are awesome brands that have made veggies and legumes the first ingredient on the list, indicating they are primarily made up of real food. Read the labels and avoid ones with modified corn starch or artificial colors or flavors.”
Frozen pizza is not complete saint but the pros are way more that the cons. The healthy Pizza use a refined bread and can add up in calories when you overdo it. But The Nutrition Twins recommend it because the cheese is a calcium-rich food. “Plus, the tomato sauce is a concentrated source of tomatoes, and the antioxidant lycopene that comes with it,” they continue. But always skip the processed meat add-ons like pepperoni and sausage that are high in saturated fat and that may increase your risk for certain cancers. Go for plain cheese pizza or cheese pizza with veggies.” And if you can find whole grain crusts, then that’s your best option.
Tomato is a very healthy food, some people call it ‘superfood’ because of the amazing things it can do. Tomato sauce is one of the healthy processed foods that are good for you.
“Tomato products, such as tomato sauce, contain higher levels of cancer-fighting lycopene than fresh tomatoes. To gain the best benefits, look for varieties with limited added sugar; sugar should not be one of the top three ingredients) and lower in sodium,” suggests Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies. “Selecting varieties with less than 140 mg of sodium per serving is the best choice.”
Yougurt is another healthy food if consumed the right way.
“Yogurt is an excellent source of protein, Vitamin B12, calcium, and a food source of probiotics!” exclaims Rebecca Lewis, RD for HelloFresh, a leading healthy meal kit delivery service. “When buying, read the label and try to select one that is less than 12g of sugar per serving. Instead, add the sweetness from fresh fruits you choose yourself.” When you can, go for Greek. It’s got double the protein and oftentimes contains around half the sugar.
There have been several article proving how healthy peanut butter is, here is another reason to believe it’s healthy.
“Peanut Butter is an excellent source of fiber and healthy unsaturated plant-based fats. But make sure to eat in moderation as one tablespoon has seven grams of fat and 63 calories,” says Lewis. “When buying, read the label and ensure there are no added sugar or high fructose corn syrup, and that there are no hydrogenated oils, which is a fancy way of saying trans fats.”
You’ve probably heard that granola is a hidden landmine for diet saboteurs like sugar, calories, and even excess sodium. Although that’s largely true, that’s not always the case: “Some granolas are a great source of fiber and even protein. However, many companies add unnecessary sugar or even honey. Be sure to read the label and look for ‘no sugar added.’
UNSWEETENED ALMOND MILK
This can be a great option for those with GI sensitivity. But it’s important to note that many of the brands contain food additives, such as carrageenan, gums, and food starches that thicken and stabilize the milk making it more palatable and similar to milk.
“Search for an almond milk that only contains just the nut and filtered water. Anything else is unnecessary!” explains Hayim. Luckily, more brands are either launching carrageenan-free lines or starting to eliminate it.
Fortified cereals are also good for you, here is why
“The fortification process began in the 1920s as a way to address nutritional deficiencies. Some examples are iodine in salt, vitamin D in milk, and iron in cereal,” says Hayim. “Although they are processed, they can be beneficial as they have actually have certain nutrients that the food was lacking or that was removed during the processing.” Having fortified cereals may be a good way to get the recommended amount of vitamins and minerals; they’re often on the list of what pregnant women should eat.
“Research has found that freeze-dried fruit retains most, if not all, of the nutrient value of fresh fruit,” offers Palinski-Wade. “The crispy texture makes it a nutritious alternative to a chip while the long shelf life helps to reduce food waste and enhances portability.” Look for brands without any added sugars, i .e. where the ingredients are just fruit and nothing else.
Pickles are processed through fermentation, which was initially done to improve shelf life and food preservation.
“But this fermentation helps create probiotics—the good bacteria in your gut which help support the immune system and reduce inflammation in the gut,” says Hayim. Low in calories, they’re also great to nosh on between meals as a light snack.
Several nutritionist have written about how healthy dark chocolate is. They made it known that it is safe and has some many health benefits. Thanks to its high flavonoid content, dark chocolate has been found to improve cholesterol levels and even lower blood pressure. “Chocolate has also been associated with an increase in the feel-good chemical serotonin, helping to lift your mood. Just make sure to select dark chocolate that’s at least 70% cacao or above to gain the benefits,” advises Palinski-Wade.