As Heart Health month comes to an end, let’s talk about processed foods. We often hear that processed foods are bad for us. So, are there any benefits to processed foods?
The USDA defines processed food as one that has undergone any changes to its natural state. This includes washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, canning, freezing, drying, mixing and packaging. According to these standards, almost all foods sold in the grocery store would be classified as “processed” to some degree.
Food can range from unprocessed to ultra-processed. Here is an example using apples.
| Unprocessed | Minimally Processed | Processed | Ultra-processed |
| Whole apple | Prepackaged apple slices | Unsweetened applesauce | Applesauce sweetened with high fructose corn syrup |
Processed foods become a concern the more highly processed they are. Ultra-processed foods can be higher in salt, sugar, and fat and contain preservatives, flavorings, and other food additives to enhance flavor and increase shelf life.
Most often we want to choose foods that are unprocessed, minimally processed, or processed and limit ultra-processed foods.
Here are some benefits to processing foods:
- Makes food edible and easier to digest. Milling grain into flour allows us to use the grain in various foods.
- Improves the safety of food. Pasteurizing milk destroys harmful bacteria, making it safe to drink.
- Makes nutrient-dense foods more convenient to eat. Dried beans, like black beans and kidney beans, are good sources of fiber and protein. However, cooking dried beans takes a long time. Using canned beans in a recipe is quicker and easier with the same health benefits.
- Provides alternatives when fresh food isn’t available. Canned and frozen fruits and vegetables that don’t have added sugar or sodium are nutritious options that are available year-round and can allow you to stretch your food budget.
Recently, processed foods helped me have a nutritious lunch when I was short on time. I paired a bagged salad with some canned chicken and whole wheat crackers. This allowed me to have a balanced lunch that included vegetables, protein, and whole grains.
Try our Chicken Burrito Bowl that uses instant brown rice, frozen corn, canned tomatoes, and canned black beans for supper tonight!
