Table of Contents
A dietician told Insider that even while a lot of the items that are promoted as “healthy” are actually highly processed, they can still be a part of a balanced diet.
Products with seemingly healthy claims on their packaging, like being high in protein or low in fat, can include ultra-processed ingredients, some of which are linked to weight gain and an increased risk of diseases like cancer, dementia, and early death. Examples of these foods include protein bars, vegetarian and vegan sausages, salad kits, and trail mix.
The NOVA scale, which groups foods according to their level of processing, places ultra-processed foods in group four. Foods in group four are the most processed; as a result, they often contain taste enhancers and preservatives and don’t always resemble the ingredients they were composed with.
But it’s crucial to keep in mind that, according to experts, there are no completely “good” or “bad” foods. As dietician Taylor Grasso once stated to Insider, the “poison is in the dose.” This means that, while avoiding ultra-processed meals entirely isn’t necessary for good health, consuming them in moderation in favor of whole foods that are higher in vitamins, minerals, and other nutrients and have less unneeded substances.
Grasso provided Insider with advice on how to incorporate highly processed “health” items into a balanced diet.
- Certain foods that are sold as “healthy” are really highly processed.
- According to a dietitian, they can still be consumed in moderation.
- Insider was given advice by Taylor Grasso on how to incorporate them into a balanced diet.
A dietician lists 5 “healthy” foods
Protein bars
According to Grasso, protein bars are “a great, convenient option if you need to get something quickly that has protein.”
The ideal protein bars, according to her, have few ingredients, 2-4 grams of fiber, 15-20 grams of protein, and 250 calories or less. She advised consuming only one bar per day.
Veggie sausages
For vegans, vegetarian sausages might be a terrific alternative to conventional animal sausages, but in order to improve their taste and lengthen their shelf life, they are sometimes significantly more processed and contain a lot more sodium.
According to Grasso, low-sodium turkey or chicken sausages, which are higher in protein, include fewer ingredients, and have less saturated fat and sodium than some veggie sausages, can be far better choices for meat eaters.
However, she stated, “it really comes down to ingredients and dietary preferences.”
Salad kits
Making salads at home with salad kits is a simple and delicious way to get your greens in. However, make sure the kits you choose don’t have a lot of additives in their toppings and dressings.
Grasso stated that in order to maximize the nutrient density, she prefers those that include veggies other than just lettuce, such as kale, broccoli, and brussels sprouts.
Grasso suggested preparing your own dressing at home with heart-healthy olive oil, lemon juice, herbs, and spices, or using just half or two thirds of the package of processed dressing, if you have the time.
Plant-based milks
While emulsifiers and chemicals used in plant-based milks to prevent separation are not inherently harmful, they do add extra processing to these milks when compared to cow’s.
According to Grasso, since cow’s milk contains calcium and vitamin D, it has a “great nutrient profile” and is frequently richer in protein than plant-based milks.
According to her, most nut milks are extremely low in calories and protein, making soy the ideal option for incorporating into a balanced diet. Soy milk also has the closest nutritional profile to that of cow’s milk.
Mixture of trails
“Trail mix can be a great option for a caloric-dense snack,” according to Grasso. To avoid manufactured varieties of trail mix that may have added sugar or excessive amounts of sodium, she suggested creating your own using unsalted nuts and unsweetened dried fruit.
However, she advised reading the nutrition label and choosing store-bought trail mixes with fewer added sugar and salt if you don’t have time to prepare your own.
dietician dietician dietician dietician
read also : Everything Apple Has in Store for the “Let Loose” iPad Event on May 7
4 thoughts on “A dietician lists 5 “healthy” foods that you probably aren’t aware are overly processed.”