Ultra-processed foods have often been linked to various health problems, some serious, such as cardiovascular disease, cancer and type 2 diabetes. However, there are some that, especially when we buy them in standardized form, we may think that they have undergone intensive processing, but in reality they retain their natural form, to a large extent, as well as the benefits they offer our body. They are delicious, useful and can be added to various meals.
What are the foods that seem unhealthy, but are not:
Maya Vadiveloo, PhD, RD, a dietitian and nutritional epidemiologist, presents them in a new article in Self magazine.
Canned beans: When not combined with other ingredients and spices, they are a nutritious addition to meals like salads, pastas, and soups, a good source of fiber and protein.
Canned or jarred pickled vegetables : They are often packaged fresh, which means they retain much of their nutritional value. They are ideal for salads or burgers. To limit sodium intake, we should rinse them before consuming them.
Frozen vegetables: They are frozen while still fresh, which preserves their nutritional value, and they are very easy to cook. We can use them in soups, rice dishes, and countless other recipes, depending on the vegetable and the form in which it is frozen.
Canned fruits: They are processed, but not overly processed, and can contain fiber, antioxidants, and vitamins, just like their fresh counterparts. However, it is best to choose a product that is preserved in water or 100% natural juice and not in syrup, because the latter is rich in sweeteners. We consume them with oatmeal, yogurt, or even in desserts.
Canned fish and seafood: The market now offers many more choices than canned tuna, such as squid. We prefer products preserved in water or oil, rich in omega-3 fatty acids, known among other things for their protective effect on brain health.
Bread: We are not referring, of course, to traditional bread, but to standardized versions of it, which can be considered unprocessed, as long as they are not overloaded with preservatives and other additives. Of course, we prefer whole grain options, which are rich in fiber, vitamins and minerals.
Cheese: Its processing, as in the case of pickles, is done by nature, through the fermentation process, therefore it does not fall into the category of over-processed cheeses, with the exception of some artificial cheeses and those modified, e.g. to remove their fat. In any case, we check the packaging to see how they have been processed.
Yogurt: When it comes to a naturally created product, we consume it without fear. The situation becomes more complicated, however, in products labeled "low sugar" or "sugar-free," where sweeteners such as stevia may have been added. A traditional yogurt offers all the benefits such as calcium, protein and probiotics, i.e. beneficial microorganisms for the health of the gastrointestinal system and beyond.
Dried Fruit: In their most natural form, they are nothing more than what their name implies, namely fruit that has had its moisture removed. However, we avoid products with added sugar – which may not make them super-processed, but it certainly makes them less healthy. We enjoy them plain or combined in a variety of recipes, such as with yogurt, oatmeal, and even in salads.
Source: Marie Claire
