· How they affect you: Beyond upping the risk of Type 2 diabetes and heart disease and
leading to weight gain, refined carbohydrates, like white bread, soda, and
potato chips, move quickly through the digestive tract and can result in
bloating, cramping, and other GI issues.
What you can do: If you can’t totally cut out processed foods from your diet, eat
them in combination with foods that digest slowly, like lean protein – think
chicken breast without the skin – and healthy fat – like an avocado or natural
peanut butter, says Palinski-Wade. On top of that, keep portions in check, so
those refined carbs don’t outweigh the good food you’re combining them with.
What are processed foods?
Processed foods
have been altered from their natural state, either for safety reasons or for
convenience. The methods used include canning, freezing, refrigeration,
dehydration and aseptic processing.
Good Processed Foods
We tend to
think of them as bad, like most high-fat, high-calorie snack foods or even
those prepackaged meals you fix in a skillet, but it turns out that some of
these foods are not bad for your health at all. For example, milk
is considered a processed food because it's pasteurized to kill bacteria
and homogenized to keep fats from separating.
Breakfast
cereal can be good for you if it's made with 100-percent whole grain and
fortified with additional nutrients, but many breakfast cereals are low in
fiber and contain too much sugar. Read the nutrition label on the package, it
will help you decide if the breakfast cereal is good or not.
Freezing
vegetables preserves most vitamins and minerals and makes them convenient to
store, cook and eat all year around. Fruit and vegetable juice is also an
example of a healthy processed food -- usually. In fact, some orange juice is
fortified with calcium to make it even more nutritious. Oatmeal, unbreaded
frozen fish fillets, canned salmon, frozen berries and 100-percent whole grain
bread are also examples of processed foods that are good for you.
Bad Processed Foods
Processed foods
made with trans-fats, saturated fats, and large amounts of sodium and sugar
aren't good for you. These processed foods should be avoided, or at least eaten
sparingly:
- Canned
foods with large amounts of sodium or fat.
- Pasta
meals made with refined white flour instead of whole grains.
- Packaged
high-calorie snack foods such as chips and candies.
- Frozen
fish sticks and frozen dinners that are high in sodium.
- Packaged
cakes and cookies.
- Boxed meal
mixes that are high in fat and sodium.
- Sugary
breakfast cereals.
- Processed
meats.
Why processed
meats? Some studies suggest that eating processed meats may increase your risk
of colorectal, kidney and stomach cancer. And some people worry about hotdogs
and brain tumors. Processed meats include hot dogs, bologna, sausage, ham and
other packaged lunch meats. These meats are frequently high in calories,
saturated fats and sodium.
Choosing Processed Foods
Be sure to look
for products that are made with more whole grains, less sodium and have fewer
calories. They should also be low in saturated fat and free of trans-fats (be
sure to read the label, sometimes foods that claim to be trans-fat free still
contain partially hydrogenated oils). Make sure you pay attention to serving
size, too, and balance out the processed foods with more fresh foods. If you choose
a convenient meal in a skillet, add a garden salad, fresh vegetables, and some
whole grain bread to make the meal healthier. You can also the nutritional
value of ramen noodles by adding fresh vegetables.
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