7 Processed Foods That Are Surprisingly Healthy
7 Processed Foods That Are Surprisingly Healthy
Lauren Weiler MORE ARTICLES
October 04, 2016
Though cakes, cookies, and highly modified foods with a laundry list of ingredients may come to mind first when you think of processed foods, it may be time for you to take a closer look at all those canned, frozen, and packaged goods to see which ones are worth trashing and which ones are worth keeping around in your pantry. There are plenty of easy and quick meals that you may eat everyday that aren’t doing your health any good service, but all in all, there are quite a few foods that have high nutritional value even if they aren’t coming right from your local farm to your dinner table.
There are plenty of “processed” foods, that is, foods that have been processed and packaged in a factory before hitting the stores, that are quite nutrient-dense and time-saving when it comes to making easy weeknight meals — the secret is knowing which of these foods are worth the buy. Here are a few highly nutritious and processed foods that you should feel good about adding in to your diet and using in your meals.
1. Greek yogurt
Greek yogurt is one of several processed foods that are healthy
Greek yogurt | Source: iStock
Though many yogurts on the market contain sugary syrups and fruit toppings to flavor them, Greek yogurt, while still processed and supplied in both individual packages and larger containers, can be part of a balanced and healthy diet. Greek yogurt differs from regular yogurt because the liquid whey is separated from the final product, according to Healthline. This gives the Greek yogurt its signature thick texture, and it reduces the carbs and sugar content that is higher in other yogurts.
There’s quite a bit more protein in Greek yogurt as well, which assists in muscle growth and skin health. And, even though Greek yogurt is processed, there are still probiotics present in the product. Probiotics are excellent for your digestive system, and they help keep a healthy balance of bacteria in your intestines. The high levels of potassium and calcium are also a plus, and this yogurt in particular is known for helping exercise fiends repair their muscles quicker between workouts.
2. Nut butters
Jars of peanut butter | Justin Sullivan/Getty Images
Nut butters may be high in fat and calories, but overall, they can actually do amazing things for your health and should find a home in your pantry. Though peanut butter on white bread may be your childhood staple food, other butters like almond butter, walnut butter, and cashew butter are all excellent alternatives to the commonplace peanut butter — and, you can find them all right next to each other in your local grocery store.
Today’s Dietitian explains how nut butters are high in monounsaturated and polyunsaturated fatty acids, which are known to decrease cholesterol and actually lower the risk of heart disease and type 2 diabetes. This fat content coupled with the high protein and fiber content found in nuts makes this processed food a satisfying snack that will keep you full for hours on end. Because there are so many different brands of nut butter available on the shelves, you’ll want to look at the sugar content on the nutritional label to determine which brand of nut butter is healthiest — while “all-natural” brands may have the least amount of sugar and preservatives, they can also be the most expensive, so choose what works best for you, your nutritional needs, and your price range. And, go for whole grain bread over white when deciding what to put your peanut butter on.
3. Flax meal
Flaxseeds | Source: iStock
There are not many foods that are actually healthier once they go through a bit of processing, but in the case of flax meal, this happens to be the case. Flaxseed meal is made by grounding up the whole seeds of flax, and in its ground form, it’s more easily digested than eating the seeds whole. According to SFGate, grinding the flax releases many of its nutritious aspects, so go for the meal instead of whole flax when picking this food up from your grocery store.
Ground flaxseed meal is an excellent source of fiber, and while it can act as a mild laxative for those who experience digestive distress, fiber can also help lower your chances of developing cancers that are related to your digestive system as well as heart disease. Additionally, there are oils found in flaxseed meal that contain alpha-linolenic acid, which is an essential fatty acid that comes right before omega-3 fatty acids. Omega-3s are great for reducing inflammation in the body, and they can help ward away any inflammatory diseases you may encounter in the future.
If you’re unsure of how to incorporate a food like flax meal into your diet, start by sprinkling it over top of your yogurt for extra crunch, or baking it into any baked good. As a processed food, it’s certainly worth every penny.
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