SerpApi.Org
Experts generally recommend limiting processed foods in your diet, but there are a few that you should be eating more of, such as yogurt and nut butters. We talked with two dietitians to understand why a balanced diet can include processed foods.
1. Frozen Produce
Frozen fruits and vegetables often get a bad rap, but frozen produce is just as nutritious as fresh produce.
“Frozen fruits and vegetables are typically picked and frozen at peak ripeness, which helps preserve nutrients,” said Lauri Wright, PhD, RDN, director of Nutrition Programs and associate professor at USF College of Public Health.
An estimated 17.4% of Americans live in areas where access to fresh produce may be hard. Frozen fruits and vegetables offer an alternative that’s more accessible and lasts longer, especially for people in these areas.
“They are convenient, reduce food waste, and make it easier for people to add fruits and vegetables to meals year-round,” said Wright.
2. Yogurt or Kefir
Yogurt is low in calories, high in nutrients, and another example of processed food you should eat more of.
“Plain yogurt or kefir: these foods are technically processed because milk is fermented, but they provide protein, calcium, and beneficial probiotics that may support gut health,” Wright said.
As it turns out, fermented dairy can benefit more than just your gut health, too. Yogurt, kefir, and other fermented milk products may also reduce the risk of conditions like breast cancer, colon cancer, and type 2 diabetes.
Before you stock up on yogurt at the store, however, don’t reach for just any type. Flavored yogurt often contains high amounts of sugar, so you’ll want to opt for plain yogurt or kefir that you can flavor at home instead.
3. Nut Butters
If you enjoy adding almond butter to your toast, oatmeal, or smoothies, you’ll love this next suggestion: nut butter.
“Natural almond butter provides a good source of protein and healthy fats and good flavor,” Razan Hallak, MS, RDN, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center, told Verywell.
In fact, one tablespoon of plain almond butter contains 3.5 g of protein, 1.65 g of fiber, and other nutrients like calcium and magnesium. Peanut butter and cashew butter are also nutritious nut butter options.
Like yogurt, the best store-bought nut butter has only two ingredients: nuts and salt. Better yet, skip the checkout line and make it at home by blending roasted nuts and salt together in a food processor until smooth.
4. Spreads and Dips
Nut butter isn’t the only “processed” spread to add to your plate, as there are plenty of other nutritious ingredients that make great dips and spreads.
For example, processing plain chickpeas with tahini, lemon juice, olive oil, and seasonings results in a Mediterranean classic: hummus. “Hummus is great quick and easy snack high in protein and fiber,” said Hallak.
Other ingredients like white beans, bell peppers, and eggplant can be blended to create similar nutrient-dense dips. Even traditional veggie dips with substituted ingredients (like sour cream for Greek yogurt) can offer a boost of nutrition.
“Changing the form of the food without changing the nutritional value can be helpful to make them more affordable, accessible, and easier to use,” Hallak said.
5. Canned Proteins
If you’re looking to boost the nutrition on your plate beyond just processed produce, nuts, or dairy, consider adding a few canned proteins to your meals.
Canned beans may be one of the cheapest proteins at the grocery store, but they are far from unhealthy. “Canned beans are an excellent source of fiber, plant protein, iron, and other nutrients,” Wright said.
For people who eat animal-based proteins, canned fish is another great time-saving protein option. Canned proteins can make healthy eating more practical for busy families, added Wright.
As with the other items on this list, you’ll want to aim for the most minimally processed versions. Whenever you can, choose low-sodium beans (and rinse them before using) and fish that’s canned in olive oil or plain water.
Eating Processed Foods in a Balanced Diet
When it comes to food, “processed” doesn’t always mean unhealthy, and there are other factors to consider when eating processed foods.
“It's not simply whether a food is processed, but how it's processed and what's added during processing,” Wright said, adding that some foods are minimally processed for preservation, convenience, or nutrition. Other foods are ultra-processed for flavor, palatability, and profitability—and these are the foods that don’t have the same health benefits.
“Analyzing the food labels and ingredient lists is always the first step when assessing food products,” said Hallak.
Read the original article on Verywell Health
