Many people are rightfully confused as to what makes a food product or beverage processed. Processes such as pasteurizing milk, canning fruits and vegetables, and vacuum packing meats help prevent spoilage and increase overall food safety. If you have limited access to fresh foods where you live, processed food products can allow you to consume vegetables and fruits that may not grow in your region during cold weather. Even foods labeled natural or organic can be processed.
Although it is best to limit your intake of highly processed foods, minimal processing like cleaning and packaging are not necessarily bad for your health. There is so much ambiguity in what processed means, there are actually many minimally processed foods that are high in nutritional value and increase the availability for a steady intake of seasonal foods that you should eat. Most of fresh foods provide valuable nutrients and also taste great.
Even whole foods need a minimal level of processing, such as cleaning, chopping, fermenting, or pasteurizing. Before they hit the shelf. Here’s list of minimally processed foods to consider:
- Cottage Cheese – Cottage cheese contains relatively few calories and is an excellent source of protein and other essential nutrients, such as B6. Since cottage cheese is versatile and can be used to complement many dishes, you should choose processed products that are low-sodium or sodium free.
- Packaged Salads or Vegetables – Making a salad from scratch, you will have to clean the produce and chopped or shred the ingredients before you realize you needed two of that and only one of this. Minimally processed foods help to reduce food waste and save you time.
- Rotisserie Chicken – If you are looking for a convenient and affordable alternative to less-healthy fast food chicken, try a store bought rotisserie chicken. But, check the food label for sodium content and dietary experts suggest you peel the skin before consumption.
- Plant Based Pastas – Bean pasta might not be considered a whole food to some, but next to sliced whole-grain bread, it's one of the most nutritious pre-packaged, processed foods you can buy that is high in protein and fiber.
- Cereal – Eating breakfast cereals that are high in sugar can cause your blood sugar and insulin levels to sky rocket, followed by a crash within hours and that leaves your body wanting more. So, always check the ingredients list for added sugars, sodium, and other preservatives.
- Matcha Powder – Matcha is a form of green tea produced by processing the actual tea leaves and has been enjoyed in Asia for years. The powder is believed to contain more antioxidants to help protect your cells from damage than some loose-leaf green teas.
- Canned Tomatoes – Canned tomatoes can include extra sugar, sodium, or even fat added during food processing, but healthier versions can save a lot of time over cooking dried beans from scratch. Also, a great source of plant-based protein.
Food labels are the identity card for a minimally-processed, heavily-processed, or ultra-processed food product and provides a list of ingredients by weight in descending order. Although food labels are required on processed and pre-packaged foods, the information is wasted if you fail to read the nutrition facts label. Using this information can be helpful in making healthy food choices. Heart disease occurs when there is a build-up of fatty deposits on the artery walls.
It is wise to watch for common tricks of the trade used by some food manufacturers. Sometimes the ingredients in processed foods are listed in way that might require you to decipher the actual fat, sugar, and salt content. It is important to remember that the ingredients for processed and pre-packaged food products can be listed under different names. Some food manufacturers still like to hide questionable ingredients using long, hard to pronounce chemical names.
FAQs
Plain yogurt and cottage cheese both fall in the camp of healthier processed foods. “This often overlooked gem is one of my daily staples.
Is cottage cheese actually healthy? ›
Is cottage cheese healthy? Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It's made by curdling pasteurized (sterilized) cow's milk — when milk turns acidic, the milk protein separates and forms curds (clumps).
Is cottage cheese good for your stomach? ›
Besides the reasons outlined above, cottage cheese may help with gut health. Since it is often fermented, (a process that helps remove the cheese curds from the liquid) cottage cheese may contain “good” bacteria called probiotics. Snodgrass says probiotics are “crucial” to good digestion.
Is cottage cheese and fruit a healthy meal? ›
Cottage Cheese with Fruit is a nutritious and delicious breakfast or snack option! Assembled in less than 5 minutes, this quick and easy “recipe” is packed with protein and fiber. Plus the additional toppings of your choice – like granola, nuts, or seeds – can make these satisfying bowls even better.
What are the processed foods to avoid? ›
Less nutritious ultra-processed foods can include pre-prepared meals, sausages and nuggets, as well as sweets, biscuits, pastries, buns, cakes and pre-prepared chips. Plant-based meat and cheese substitutes are also ultra-processed, and so might not be as healthy as they are marketed to be.
Can a diabetic eat cottage cheese every day? ›
Cottage cheese is a great snack for people with diabetes. A half-cup (about 112-gram) serving of small-curd cottage cheese provides several vitamins and minerals, in addition to almost 13 grams of protein and only 4 grams of carbs.
Which is healthier, Greek yogurt or cottage cheese? ›
The Bottom Line. And the winner is... plain Greek yogurt by a very thin margin. Greek yogurt's advantage is very slight due to a little more calcium, lower sodium and a higher chance of containing probiotics.
Is cottage cheese bad for your cholesterol? ›
Although cottage cheese is a healthy part of the diet, it does contain both saturated fat and sodium, two nutrients that are linked to health issues. Excessive saturated fat in the diet can raise LDL (bad) cholesterol levels and contribute to chronic illness, according to the National Institute of Health.
How many times a week should you eat cottage cheese? ›
“I would consider limiting cottage cheese intake to 1 cup per day to allow for nutrient variety,” Voelkers advises. Before purchasing, she says to compare food labels as some cottage cheese can be higher in sodium than others, and the low-fat varieties may sneak in sugar.
Does cottage cheese help your bowels? ›
Cottage cheese has decent amount of phosphorous which helps in digestion and excretion. The magnesium present in cottage cheese can also prevent constipation. Magnesium has a laxative effect. Which means it draws water into the stools, making them softer and easier to pass through the intestinal walls.
A serving of cottage cheese offers nutrients, calcium, and protein. It's easily digestible and can be eaten on its own or with sliced bananas, blueberries, or other fruits mixed in. These factors make it a go-to snack to be eaten anytime of day and one of the best foods for sleeping.
Is it okay to eat on cup of cottage cheese everyday? ›
Cottage cheese is a good source of some vitamins and minerals, but it only contains small amounts of others, or none at all. If you only eat cottage cheese throughout the day, you won't get the RDI of all the nutrients your body needs to function well. You may lose energy throughout the day, especially if you exercise.
Is cottage cheese good for your liver? ›
Best cheeses to include in a healthy diet are low-fat or fat-free cottage cheese or mozzarella cheese made with skim milk. There are also other varieties of cheese that are available as low fat and fat-free.
Can I eat cottage cheese everyday for breakfast? ›
Is It OK to Eat Cottage Cheese Every Day? Yes, cottage cheese can be part of a healthy diet every day. If you're sensitive to dairy, look for a lactose-free option like Green Valley Creamery.
What cheese is not considered processed? ›
If you're looking for the leanest option, your best bet is fresh cheese. Such unripened cheeses include goat cheese, feta, ricotta and cottage cheese.
Is cottage cheese anti-inflammatory? ›
A 2021 study of 35,352 postmenopausal women published in the Journal of the Academy of Nutrition and Dietetics reported a connection between higher intakes of dairy foods (including cottage cheese) and lower levels of CRP and IL-6. The same study revealed that eating yogurt was linked to a drop in type 2 diabetes risk.
Which cheese is good processed or unprocessed? ›
The blocks of cheese are then left in a cool, dry place to mature or age until they are ready for consumption. Natural cheese is only healthy when eaten within limits. It is more beneficial than processed milk since it does not have added chemicals or preservatives.
What are the healthiest processed foods? ›
10 Best Processed Foods for Weight Loss
- Canned Beans. Nutrition experts continue to praise canned beans as a go-to processed food, and for good reason. ...
- Fortified Whole-Grain Cereal. ...
- Frozen Fruit. ...
- Greek Yogurt. ...
- High-Fiber Crackers. ...
- Hummus. ...
- Soymilk. ...
- Tofu.
