As a journalist who strives to make healthier choices, the phrase “I really try not to eat processed foods” may have slipped out of your mouth at some point. But do you truly understand what that means? I, like many others, have found myself pondering the definition of processed foods and whether they deserve the bad reputation they often receive. So, what exactly are processed foods, and should we be avoiding them altogether?
According to the International Food Information Council, processed food encompasses any deliberate alteration made to food before it reaches our plates. This can range from simple methods like freezing or drying for preservation, to more complex techniques involving chemical and biological modifications. The reasons for processing food vary, from enhancing taste and appearance to extending shelf life.
When navigating the aisles of the supermarket, it’s important to consider the level and method of processing a food has undergone. Minimally processed foods, such as fresh fruits, vegetables, nuts, and seeds, undergo basic preparation for convenience without compromising nutritional value. More heavily processed foods, like canned goods and packaged desserts, often contain additives and preservatives that may diminish their health benefits.
Bread and baked goods are a prime example of foods that vary in processing level, with some brands containing more preservatives and fillers than others. Ultraprocessed foods, such as frozen meals and prepackaged snacks, are typically high in additives and offer little nutritional value.
While the term “processed foods” may carry a negative connotation, some processing methods actually enhance a food’s nutritional content. Fortifying products with vitamins and minerals, or utilizing pasteurization for safety, are examples of processing that can benefit consumers.
In conclusion, the goal should not be to completely avoid processed foods, but rather to be mindful of the level of processing a product has undergone. Opting for minimally processed, whole foods whenever possible is a good rule of thumb. Ultimately, understanding how a food is processed and being aware of its ingredients can help you make informed choices for a healthier diet.