Processed foods are increasingly getting a bad rap. But what does “processed” really mean? Corn that’s been shucked and cleaned? Cook-ready veggies in your produce section? Milk not right out of the cow?
Believe it or not, these foods all are considered processed. Washing, chopping, freezing, packaging — the USDA deems a food “processed” if it has undergone any change. So what’s the big deal? Turns out there’s processing, and then there’s processing.
Super-Ultra-Highly Bad?
Think of processed food as a spectrum: On one end is fruit that’s been peeled or sliced for convenience. In the middle might be jarred sauces or flavored yogurt, where you still can make out the original ingredients. At the opposite end are “highly” or “ultra”-processed foods, things like bacon or salami that have been heavily altered.
Health concerns arise when we talk about those highly or ultra-processed items, foods that contain many ingredients — especially ones you don’t recognize or can’t pronounce — like artificial colors, flavors and other chemical additives. Some of these foods have been deemed to be cancer-causing. Many of these foods are cheap, profitable to produce and of low nutritional value. Studies have linked them to an increased risk of cardiovascular disease, depression and shortened lifespans.
The tough thing about quitting or limiting ultra-processed foods is that they’re convenient, abundant and possibly addictive. So it’s easy to consume excess calories that, in our sedentary society, are stored as fat. The trick is to try to stop filling up on foods with low nutrients and high calories, and instead introduce more whole foods into your diet.
Just the Facts, Ma’am
One way to overcome our reliance on highly processed foods is to examine the nutrition labels found on all packaged food items. Start with saturated fat, sodium and added sugar, which cause harmful inflammation in our bodies. Picture your intake as a balanced daily budget that allows for a mostly healthy diet, but also some flexibility for convenient or indulgent foods.
The nutrition label can help you stay within bounds while still enjoying things you love from time to time. For sodium, try to stay under 2300mg per day (under 2000mg if you have a history of high blood pressure or are taking blood pressure medication). For saturated fat, only 7% to 10% of your calories should come from saturated fat. That’s about 15g to 22g a day in a 2000 calorie diet. For added sugar, women should consume no more than 25g per day and men should consume no more than 36g per day.
If you compare labels, you’ll be surprised at the differences not just among brands, but between flavors and products within a single brand. Take cream of mushroom soup: Heart-healthy, fat-free, low-sodium, regular, each with different labels. Maybe you have high blood-pressure and need to prioritize limiting sodium, so a little more fat is no big deal. High cholesterol? You might want to consume less saturated fat and tolerate just a tad more sodium.
How To Use the Label
Even after 30 years, a lot of people aren’t sure how to read nutrition labels. Pro tip: Use the percent daily value, the quickest way to determine a food’s relative value in a 2000-calorie daily diet. Anything over 20 percent is “high;” less than 5 percent is “low.”
Ideally, look for added sugar, saturated fat, and sodium as close to 5 percent as possible. Over 20 percent, ask yourself: Does this balance with my choices for the day?
No Cold Turkey Required
In our fast-paced, stressed-out society, quitting the convenience and comfort of processed foods entirely is no more realistic than thinking you’re going to suddenly make everything from scratch. Instead, start with swaps, including things like:
- Add dried, fresh or frozen fruit to plain yogurt.
- Try oatmeal instead of cereal, with added fruits and nuts for sweetness or crunch.
- If you’re craving fat, salt or crunch, opt for a handful of nuts or home-popped corn instead of cookies or chips.
- Fruit of all kinds will give you a sweet flavor without the unwanted extra sweeteners in store-bought treats.
- Have coffee or tea instead of soda or energy drinks.
- Tomato sauce is one of the easiest things to make in large amounts and freeze.
Be realistic: It can take three to four weeks for your tastebuds to adjust, particularly if you are used to a lot of salt and sugar.
The Bottom Line
Quitting ultra-processed foods will not magically cause you to turn to nutrient-dense meals. It’s a lifestyle change, and an intentional one that may require some planning and prepping. Making swaps where you can and occasionally indulging will help shift you away from eating too many foods that ultimately don’t nourish your mind or body.
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