Healthy processed? Yes, if you know how to recognize them

In many articles on healthy eating we emphasize the importance of the bulk of our purchase is made up of fresh unprocessed foods such as fruits, vegetables and vegetables, in addition to other foods without a list of ingredients such as raw or roasted nuts, legumes, whole grains, etc. And certainly this is great advice and the basis of anyone’s diet, vegetarian or non-vegetarian, should be exactly that.

But deny that we live in a world of packaged goods it is unfeasible, and that many times we are forced to know how to choose between them as well. And it is that not all defendants are insanethere are some that are saved and that can be part of a good diet without problem or be a great resource on many occasions.

Why avoid processed foods

But first let’s see why highly processed foods are generally unhealthy:

Missing part of the original foodFor example, remove the bran and germ from cereals to obtain refined flours or the fiber from fruits to make a juice. They contain any of these four unhealthy ingredients: refined flours, added sugar, excess salt, poor quality fats. Those four ingredients are very cheap and very palatable. And they are also kept for a long time. And the food industry is very interested in this.They displace the consumption of healthy foods for real when we consume these instead.

22 Processed Foods That Are Healthy

So, what processes do not meet those requirements that would make us discard them from our shopping list?

fats

Extra virgin olive oilwhich is processed, because it is not found as is in nature.virgin coconut fatalthough it seems very unsustainable to use it in Spain just because it is fashionable, having olive oil.

Soy derivatives

He tofuhe tempeh and the miso.He soy yogurt without sugar or sweetening. The soy drink without added sugars. textured soybeans: yes, it takes significant processing, but nothing is added to it. And it does not meet any of the premises above, so “fit”.

Vegetables, vegetables and legumes

the pickles: olives, gherkins, chives, etc. In moderation due to its salt content. Frozen tender vegetables or legumes: artichokes, spinach, green beans, peas, broad beans…The canned vegetable without additives: asparagus, piquillo peppers, natural tomato…The legume cooked in a boat: very useful, just rinse it well. Clean and cut vegetables packaged in a modified atmosphere (fourth range): the typical bags of salad, spinach, mixed vegetables for wok, julienne vegetables… Obviously, fresh seasonal and local vegetables are the best choice for reasons of sustainability and food policy.

Fruit

Dried fruit: figs, dried apricots, plums, raisins… Dried or freeze-dried fruit.

Cereal derivatives

Others

Pure cocoa and chocolate above 85% of cocoa: the chocolate will contain sugar, but with such a high percentage of cocoa, the quantity will be small and assuming a sensible consumption portion (one or two squares) the contribution of added sugar is very low. tahini: Crushed sesame in paste/cream form. peanut or nut butters: without added sugar, that the only ingredient is peanuts or the corresponding dry fruit.Vinegar: of any type, except “balsamic creams” or similar that contain large amounts of sugar.Quality mustard.Coffee, tea, dried spices…

If any of them is part of your shopping list, there is no reason to delete it. Yes indeed, never buy without first reviewing the list of ingredients so that we don’t get anything unwanted.