{"id":5573,"date":"2022-01-12T05:47:22","date_gmt":"2022-01-12T05:47:22","guid":{"rendered":"https:\/\/www.sometimesraw.com\/?p=5573"},"modified":"2022-01-12T05:47:24","modified_gmt":"2022-01-12T05:47:24","slug":"processed-food-101","status":"publish","type":"post","link":"https:\/\/www.sometimesraw.com\/?p=5573","title":{"rendered":".Processed Food 101."},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/www.sometimesraw.com\/wp-content\/uploads\/2022\/01\/photo-1580913428706-c311e67898b3.webp\" alt=\"\" class=\"wp-image-5574\" srcset=\"https:\/\/www.sometimesraw.com\/wp-content\/uploads\/2022\/01\/photo-1580913428706-c311e67898b3.webp 1000w, https:\/\/www.sometimesraw.com\/wp-content\/uploads\/2022\/01\/photo-1580913428706-c311e67898b3-500x334.webp 500w, https:\/\/www.sometimesraw.com\/wp-content\/uploads\/2022\/01\/photo-1580913428706-c311e67898b3-768x512.webp 768w, https:\/\/www.sometimesraw.com\/wp-content\/uploads\/2022\/01\/photo-1580913428706-c311e67898b3-300x200.webp 300w, https:\/\/www.sometimesraw.com\/wp-content\/uploads\/2022\/01\/photo-1580913428706-c311e67898b3-850x567.webp 850w, https:\/\/www.sometimesraw.com\/wp-content\/uploads\/2022\/01\/photo-1580913428706-c311e67898b3-512x342.webp 512w\" sizes=\"auto, (max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Many of us are made to believe that all processed foods should be eliminated from the diet, but in today\u2019s post, I\u2019ll be shedding some light on what food processing means and the many different kinds.<\/em> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Processed<em> food<\/em>\u00a0is a term we hear left and right. You may have been told before to avoid processed foods in order to lead a healthy lifestyle, but hear me out my friend: not all processed foods are created equally.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While I appreciate the sentiment (I\u2019ve thought that exact way before, too!) food and food processing is much more nuanced than being either good or bad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s clarify what \u201cprocessed\u201d really means so you can make the best choices for you and your family, without feeling anxious or confused when grocery shopping or making other decisions around food.<\/p>\n\n\n\n<h1 class=\"has-text-align-center wp-block-heading\">WHAT IS FOOD PROCESSING?<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Processed food is any type of food that has undergone changes to its natural state. This can include any of the following:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>washing and cleaning<\/li><li>milling or pressing<\/li><li>cutting, chopping or mixing<\/li><li>heating, pasteurizing, blanching or cooking<\/li><li>canning, freezing and fermenting<\/li><li>extracting, drying, dehydrating<\/li><li>packaging&nbsp;orother types of procedures that change its natural, whole state<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In some cases, ingredients like preservatives, flavours, nutrients or other additives such as salt, sugar, or fat, may be added in. As you can see, almost all foods are processed to some degree before we eat them. This is why it\u2019s helpful to differentiate between the different types of processing rather than declaring processed food overall as inherently bad or unhealthy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One way that we can classify the different types of processed foods is with a system known as the\u00a0<a href=\"https:\/\/world.openfoodfacts.org\/nova\" target=\"_blank\" rel=\"noreferrer noopener\">NOVA classification system<\/a>\u00a0that was introduced in 2009.<\/p>\n\n\n\n<h1 class=\"has-text-align-center wp-block-heading\">TYPES OF FOOD PROCESSING<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Unprocessed or Minimally Processed Foods<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Unprocessed foods are what many of us describe as \u201cwhole\u201d foods. These are foods that are unadulterated and found in their whole, natural state. This includes foods like fresh fruits and vegetables, whole grains, legumes, nuts and seeds, and animal proteins.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Minimally processed foods have been slightly altered for the purpose of preservation without substantially changing the nutritional content. Cleaning and removing inedible parts, grinding, refrigeration, pasteurization, fermentation or freezing are examples of minimal food processing. Shelled nuts, pasteurized dairy, or pickled vegetables fall into this category. These kinds of processing allow the food to be stored for a greater amount of time and remain safe to eat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Processed culinary ingredients are another category of minimally processed foods that have been pressed, ground, or milled. This can include oils from plants (e.g. olive oil), spices, and flour or pasta from whole grains. They\u2019re not usually eaten on their own but rather help prepare or season dishes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Processed Foods<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These foods may have the addition of salt, sugar, or fats and have been mixed or packaged in some way. Examples include some canned fruits and vegetables, canned beans, tomato sauce, pasta, nut butter, or canned fish. These foods are usually made with only 2-3 ingredients and are still generally recognized as containing whole foods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ultra-Processed Foods<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These foods are the most highly processed and contain little if any intact whole food component. Examples are sugary drinks, cookies, candy, some crackers, chips, sweetened breakfast cereals, frozen dinners, and processed luncheon meats. Ultra-processed foods also tend to contain additives such as dyes and colours, stabilizers, flavours, or artificial sweeteners. Processing aids that are often used in ultra-processed foods include carbonating, bulking, anti-caking and glazing agents, emulsifiers and other such additives that promote shelf stability, maintain texture, and make the foods more palatable.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, ultra-processed food products are branded and packaged attractively, in ready-to-eat packages, and are more hyper-palatable. Many of these foods tend to be low in fiber and nutrients compared to unprocessed or minimally processed foods, which is why they should make up a much smaller part of one\u2019s diet.<ins><\/ins><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The term ultra-processed food was coined in 2018 by Brazilian researchers who conducted a large\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29444771\/\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a>\u00a0where they analyzed over 100,000 adults and found that consuming a high amount of ultra-processed foods was linked to greater health risks, such as cancer.<\/p>\n\n\n\n<h1 class=\"has-text-align-center wp-block-heading\">THE BOTTOM LINE<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Ultimately, not all processed foods are bad and there\u2019s certainly no need to eradicate them from your diet completely. As a general rule of thumb, the more unprocessed or minimally processed foods you eat, and the less ultra-processed foods you eat, the better for your health. In doing so, you\u2019re ensuring you\u2019re getting plenty of fibre and nutrients.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Minimally or moderately processed foods can absolutely be part of a well-balanced diet. Canned beans, tomato sauce, yoghurt, canned coconut milk or tuna are all small examples of processed foods that are nutritious and help add convenience to day-to-day cooking. If buying a pre-made sauce that you love the taste of and look forward to enjoying with salad or as a marinade with a home-cooked meal, then in my books, it\u2019s a vehicle for helping you get whole foods into your diet more easily. And that\u2019s a total win!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And while yes, we don\u2019t want ultra-processed foods to make up a large part of our diet, enjoying cookies, ice cream, or potato chips sometimes is not a crime. You now know that they\u2019re simply best eaten less often.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>I hope this post taught you a thing or two about food processing. Leave me a comment below \u2014 what was most surprising to you about processed foods? What was your biggest takeaway from this article?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many of us are made to believe that all processed foods should be eliminated from the diet, but in today\u2019s post, I\u2019ll be shedding some light on what food processing means and the many different kinds. Processed food\u00a0is a term we hear left and right. You may have been told before to avoid processed foods &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.sometimesraw.com\/?p=5573\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;.Processed Food 101.&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_ml_titleColor":"#000000","_ml_titleFont":"Roboto","_ml_titleFontSize":1.136,"_ml_titleFontWeight":"400","_ml_titleLineHeight":1.3,"_ml_metaColor":"#708090","_ml_metaFont":"Montserrat","_ml_metaFontSize":0.6785,"_ml_metaFontWeight":"400","_ml_metaLineHeight":0.92,"_ml_bodyColor":"#a9a9a9","_ml_bodyFont":"Open Sans","_ml_bodyFontSize":0.85,"_ml_bodyFontWeight":"400","_ml_bodyLineHeight":1.2,"_ml_wooPriceColor":"#666","_ml_wooPriceFont":"Open Sans","_ml_wooPriceFontSize":0.9,"_ml_wooPriceFontWeight":"400","_ml_wooPriceLineHeight":1.27,"_ml_headingColor":"#000","_ml_headingFont":"Merriweather","_ml_headingFontSize":2.02,"_ml_headingFontWeight":"700","_ml_headingLineHeight":1.47,"_mlglobal_userfontcolors":{"headingColorUser":[],"titleColorUser":[],"metaColorUser":[],"bodyColorUser":[],"wooPriceColorUser":[]},"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-5573","post","type-post","status-publish","format-standard","hentry","category-minimalism-lifestyle"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.4 - aioseo.com -->\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Daniela Henry\"\/>\n\t<meta name=\"google-site-verification\" content=\"XQgVrtlyoT5upTTymMKcoT2R0xv4Crjpdbg3xxMlkQM\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/www.sometimesraw.com\/?p=5573\" \/>\n\t\t<meta name=\"generator\" 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