Over the past few years, the term ultra-processed has garnered attention for its association with adverse health outcomes. Research has shown that these foods, characterized by high levels of processing and additives, are linked to various health conditions.
A recent review published in The BMJ analyzed 45 studies involving nearly 10 million people, revealing a concerning connection between excessive consumption of ultra-processed foods and 32 health conditions. The evidence pointed to cardiovascular disease-related mortality, type 2 diabetes, and anxiety as some of the outcomes associated with these foods.
While ultra-processed foods are generally considered unhealthy, it's important to note that not all processed foods are created equal. Some foods can undergo processing and still retain their health benefits.
Examples of Healthy Processed Foods
Bread: Whole grain bread, such as those made with whole wheat, can be a nutritious choice high in fiber and essential nutrients.
Canned Soups: Options like low-sodium organic lentil soup can provide a convenient and healthy meal.
Granola Bars: Look for bars with whole grains as the main ingredient and minimal added sugars for a nutritious snack.
Mocktails: Some canned mocktails offer a lower-sugar alternative to traditional sugary beverages.
Breakfast Cereal: Choose cereals with high fiber, protein, and low added sugar content for a healthy start to your day.
Frozen Meals: Opt for frozen meals with minimal preservatives and whole, organic ingredients for a convenient yet healthy option.
Jerky: Select jerkies with minimal ingredients and low added sugars, or try salmon jerky for a healthy, high-protein snack.
Packaged Oatmeal: Choose oatmeal with ample fiber and protein, and avoid those with excessive sugar and preservatives for a nutritious breakfast option.
While ultra-processed foods have been associated with negative health effects, it's essential to recognize that not all processed foods are detrimental to your health. By making informed choices and selecting processed foods with whole, nutritious ingredients, you can enjoy convenience without compromising your well-being.
