Ah, processed foods. The term has become a sweeping generalization for anything that comes in a bag or a box. Even my nutrition advice usually includes the general statement “eat less processed food and choose fresh food instead.” But that sentence really simplifies a more complex story.
Of course, how we process the food matters. Some ingredients can undergo changes — such as being frozen, fermented or sprouted — that makes them equally or more nutritious than they once were. Not all processes are detrimental. Here’s how to tell the difference.
An apple is more nutritious than applesauce, and both are better choices than apple pie. The more processed a food is from its original state, the less healthy it becomes. To make it easier to discern just how processed a food is, researchers have developed categories for four distinct groups of foods. Take note of what goes in your grocery cart — and your body — based on these categories:
• Group 1 — Unprocessed and minimally processed foods: This group includes basic whole foods such as vegetables, fruits, nuts, eggs, meat and milk. If processing is used, it’s to preserve shelf life, such as freezing vegetables and vacuum-sealing meat. This group makes up about 30 percent of the calories we eat — but the number should be higher for these nutritious options.