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Processed Foods that are Actually Good for Your Health

Despite the various definitions of processed foods, public health officials seem to demonize the term. Statements like, “Processed foods are a primary contributor to the increasing prevalence of chronic diseases,” and “Avoid processed foods,”  seem to be widespread. However, almost all foods undergo some degree of processing before making it to our kitchen. Therefore, it is important to understand the definition of processed foods, levels of processing and most importantly, how to choose foods that will ultimately support our health and longevity. 

Definition

The U.S. Department of Agriculture defines a Processed Food as: 

Any food other than a raw agricultural commodity, including any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, curing, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state. Processing also may include the addition of other ingredients to the food, such as preservatives, flavors, nutrients, and other food additives or substances approved for use in food products, such as salt, sugars and fats. Processing of foods, including the addition of ingredients, may reduce, increase, or leave unaffected the nutritional characteristics of raw agricultural commodities.

Levels of Processing

According to the NOVA system to classify processed foods, there are four levels of processing:

Level 1: Unprocessed or Minimally Processed Foods

Foods that are in their natural state or have undergone slight alteration without changing the nutritional content of the food. 

Process: Cleaning, refrigeration, pasteurization, freezing, vacuum-packaging

For Example: Fresh fruits and vegetables, whole grains, nuts, meats and milk

Level 2: Processed Culinary Ingredients

Food ingredients derived from a minimally processed food 

Process: Pressing, refining, grinding, milling

For Example: Oils from plants, seeds and nuts, or flour and pastas formed from whole grains

Level 3: Processed Foods

Foods that are usually made from 2-3 ingredients and can be readily eaten without further preparation. 

Process: Addition of salt, sugar or fat

For Example: Canned fruits and vegetables, cheeses, freshly made bread, canned fish

Level 4: Ultra-processed Foods

Foods that have been altered in order to extend shelf life, preserve texture, and increase palatability. Some believe that producers design these foods to increase cravings to promote overeating. Most are low in fiber and nutrients. 

Process: Addition of artificial colors and flavors and preservatives in addition to the salt, sugar or fat. 

For Example: Sugary drinks, breakfast cereals, luncheon meats, cookies, chips

How to Make the Best Choices:

  • Firstly, shop the perimeter of the grocery store, as this is where you will likely find the least processed foods
    • Most ultra-processed, packaged foods are found in the inner aisles
  • Aim to fill your shopping cart with whole foods, or foods in their original state 
    • Example: Apples versus Apple Juice
  • When choosing packaged foods, look for the shortest ingredients list (in other words, avoid those with ingredients you can’t pronounce!)
    • For example, JIF Peanut Butter Ingredients: Made From Roasted Peanuts And Sugar, Contains 2% Or Less Of: Molasses, Fully Hydrogenated Vegetable Oils (Rapeseed And Soybean), Mono And Diglycerides, Salt

vs.

    • Skippy Natural Peanut Butter Ingredients: Peanuts, Contains 1% Or Less Of Salt.
  • In addition, keep an eye out for added sugar, sodium and saturated or trans fats (as well as artificial colors or chemical additives)
    • Other names for added sugars: corn syrup, high-fructose corn syrup, honey, agave nectar, cane sugar, evaporated cane juice, coconut sugar, dextrose, malt syrup, molasses, or turbinado sugar
  • Lastly, avoid getting nutrients confused with additives. Fortified foods have vitamins and minerals that are added back after processing.
    • For example: B vitamins (riboflavin, niacin, niacinamide, folate or folic acid), beta carotene, iron (ferrous sulfate), and vitamin C (ascorbic acid)

Bottom Line:

Above all, prioritize foods from Levels 1 and 2, and if you’re buying packaged foods, stick to ones with the least amount of ingredients on the ingredients list. 

  • Schultz Financial Group, Inc. (“SFG”) which is a registered investment adviser, drafted this blog post for its website and for the use of its clients or potential clients. Any other distribution of this blog post is strictly prohibited. Registration as an investment adviser is not an endorsement by securities regulators and does not imply that SFG has attained a certain level of skill, training, or ability. While the content presented is believed to be factual and up to date, it is based on information obtained from a variety of sources. SFG believes this information is reliable, however, it has not necessarily been independently verified. SFG does not guarantee the complete accuracy of all data in this blog post, and it should not be regarded as a complete analysis of the subjects discussed. All expressions of opinion reflect the judgment of SFG as of the date of publication and are subject to change. This blog post does not constitute personalized advice from SFG or its affiliated investment professionals, or a solicitation to execute specific securities transactions. SFG is not a law firm and does not intend for any content to be construed as legal advice. Readers should not use any of this content as the sole basis for any investment, financial planning, tax, legal or other decisions. Rather, SFG recommends that readers consult SFG and their other professional advisers (including their lawyers and accountants) and consider independent due diligence before implementing any of the options directly or indirectly referenced in this blog post. Past performance does not guarantee future results. All investment strategies have the potential for profit or loss, and different investments and types of investments involve varying degrees of risk. There can be no assurance that the future performance of any specific investment or investment strategy, including those undertaken or recommended by SFG, will be profitable or equal any historical performance level. Any index performance data directly or indirectly referenced in this blog post is based on data from the respective copyright holders, trademark holders, or publication/distribution right owners of each index. The indexes do not reflect the deduction of transaction fees, custodial charges, or management fees, which would decrease historical performance results. Indexes are unmanaged, and investors cannot invest directly in an index. Additional information about SFG, including its Form ADV Part 2A describing its services, fees, and applicable conflicts of interest and Form CRS is available upon request and at https://adviserinfo.sec.gov/firm/summary/108724.

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