Processed foods generally have a negative association with obesity, type 2 diabetes, high blood pressure, and other health conditions. Although this is true in some cases, the term “processed food” has become a blanket statement for all food that has undergone some change from its original form. What constitutes a “processed food” and which should be avoided? Should all processed foods be excluded from a healthy diet?
Some products undergo extensive processing while others undergo minimal. For example, whole wheat bread has been minimally processed because it was sliced, but the bread itself remains in its original form. White bread has been “refined,” meaning the bran was removed from the bread. This part of the grain contains most of the fiber. In general, varying levels of processing can impact the nutritional benefits of a product for worse or for better.
There are many reasons why companies process their products. Many of the minimally processed products simply make life more convenient for the customer, such as shredded carrots, pre-washed leafy greens, or sliced cheese. Frozen and canned produce, which are processed at their peak of freshness, make these normally perishable foods last longer. Other more heavily processed foods, such as frozen dinners and boxed meals/snacks, often have added sugars and salt that help preserve them and enhance taste. Another major benefit of food processing is fortification. Some products are “fortified,” meaning they have vitamins/minerals added that were not originally present. For example, some common cereals are fortified with folic acid to help prevent spina bifida during the early stages of pregnancy. Vitamin D, a common nutritional deficiency in many populations, is often added to milk and orange juice to promote bone health.
Although processing does have some significant benefits, there are also some downsides to heavily processed products. It is important to be aware of the sodium, sugar, and fat content of those products. When consumed regularly, they can become detrimental to your health.
Salt: Today, salt/sodium from processed foods can contribute to the development of diseases/conditions such as high blood pressure, stroke, and general fluid retention. The processed products highest in sodium include canned soups, vegetables, and sauces. Additionally, frozen meals such as TV dinners, prepared dishes, pizza, etc. are typically loaded with sodium. These products can quickly add up and exceed to the Dietary Guidelines for Americans‘ recommendation of 2300 mg of sodium per day. If you can, try to choose the low sodium alternatives to these products if available. It is also helpful to rinse canned vegetables and beans to reduce sodium content by up to 40%!
Sugar: It is important to be able to read the nutrition label for sugar, keeping in mind that many products contain natural sugars. Take Greek yogurt for example. Plain Greek yogurt has 7 g of natural sugars in the form of lactose. The rest of the sugars in the product likely come from added sugars. Check the ingredients list for added sugars (especially those within the top three) such as maltose, dextrose, brown sugar, corn syrup, natural cane sugar, honey and fruit juice concentrate.
Fat: The FDA allows companies to claim zero trans fats on the label if the product provides less than a half a gram per serving. Although trans fat is on the decline as an additive, you should still be aware of how to find them on the food label. Look for “partially hydrogenated oil” in the ingredients list. Products made with this contain trans fats, so if you eat several servings of that product it could add up. Avoid these fats to prevent high cholesterol.
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Baystate Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
Eliana Lakritz MS RD LDN
Clinical Dietitian, Baystate Noble Hospital
