See 5 processed foods that are healthy

When we talk about healthy eating, we immediately think about foods in naturesuch as fruits, vegetables and legumes. But it is not always necessary to completely exclude processed products from a balanced diet. Some options are not ultra-processed and can be beneficial for your health, in addition to bringing practicality to your routine.

“The key is to choose wisely and read labels. Industrialized products can be allies, as long as they prioritize quality ingredients and are minimally processed”, advises Daniela Zuin, nutritionist at Instituto Nutrindo Idealis and specialist in clinical and aesthetic nutrition, to CNN .

How to identify a healthy processed food?

To make the best choices regarding processed foods, it is important to take some precautions. One of them is to look at the list of ingredients. The golden rule is simple: the shorter the list, the better .

“If the ingredients sound like something you recognize and would use in your cooking, that’s a good sign. Avoid complicated names or numbers, such as ‘monosodium glutamate’, ‘BHT’ or ‘tartrazine yellow dye’”, advises the nutritionist.

Still in the list of ingredients, it is important to identify the presence of added sugar. When the value is high, it is possible to find a seal warning of the high quantity of the ingredient right on the product label. Additionally, it’s worth looking for terms like “glucose syrup “, “maltodextrin “, “invert sugar ” or even “sugarcane molasses ” — if they appear in the list of ingredients, especially in the first positions, it is a warning sign.

Also pay attention to the amount of sodium and bad fats, such as trans. Take the opportunity to check the nutritional table and look for products rich in fiber, proteins, vitamins and minerals. “Avoid those with empty calories, which only deliver energy without essential nutrients,” says Zuin.

Finally, it is important to be wary of “health propaganda”. “Words like ‘natural’, ‘zero sugar’, ‘fitness’ or ‘integral’ do not always guarantee quality. These terms can be used as a marketing strategy, but only carefully reading the label confirms whether the product is really healthy”, he adds.

Examples of healthy processed foods

Then, with Zuin’s help, the CNN lists 5 processed foods that can be included in a balanced and healthy diet, in moderation. Look:

1. Vegetable or legume snacks

Sweet potato chips or roasted chickpeas are practical and healthy options to replace ultra-processed snacks. “Prefer brands that use natural ingredients and healthier preparation methods, such as baking or dehydrating”, advises the nutritionist.

2. Dark chocolate (70% cocoa or more)

Do you want to include a sweet treat in your routine without disturbing your diet? Dark chocolate (70% cocoa) is a good industrialized option.

“Rich in polyphenols, it helps fight inflammation and provides a delicious dose of pleasure. Choose versions with few ingredients and no added milk or refined sugar,” he says.

3. Fortified plant-based drinks

Vegetable milks, such as almond, coconut or oat milk, are also industrialized and can be good alternatives to cow’s milk. “Keep an eye on the labels and opt for versions without added sugar or artificial thickeners”, advises Zuin.

4. Legume pasta

Some pastas made from chickpeas, peas or lentils are good sources of protein and fiber, offering greater satiety and nutritional value.

“They are a great alternative to traditional pasta, especially for those looking to control their glycemic index”, says the nutritionist.

5. Ready-made natural seasonings and broths

Some ready-made natural seasonings and broths are good options to make meal preparation more practical. But it’s important to keep an eye on the list of ingredients: if there is monosodium glutamate, it is an ultra-processed food.

“Look for those made with natural ingredients, such as herbs, spices and sea salt,” advises Zuin.

Be careful with protein bars and drinks

Protein bars and drinks have gained popularity in recent years as they represent practical options for increasing protein consumption, especially in intermediate snacks. However, many alternatives found in the markets are ultra-processed and may be low in nutrition.

“To choose a good option, read the ingredients, preferring those with a short list, avoid sugars and artificial sweeteners, check the protein content — look for at least 10 to 15 grams of protein per serving — and pay attention to sodium”, says the nutritionist.

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This content was originally published in See 5 processed foods that are healthy on the CNN Brasil website.

Source: CNN Brasil