Many people are rightfully confused as to what makes a food product or beverage processed. Processes such as pasteurizing milk, canning fruits and vegetables, and vacuum packing meats help prevent spoilage and increase overall food safety. If you have limited access to fresh foods where you live, processed food products can allow you to consume vegetables and fruits that may not grow in your region during cold weather. Even foods labeled natural or organic can be processed.
Although it is best to limit your intake of highly processed foods, minimal processing like cleaning and packaging are not necessarily bad for your health. There is so much ambiguity in what processed means, there are actually many minimally processed foods that are high in nutritional value and increase the availability for a steady intake of seasonal foods that you should eat. Most of fresh foods provide valuable nutrients and also taste great.
Even whole foods need a minimal level of processing, such as cleaning, chopping, fermenting, or pasteurizing. Before they hit the shelf. Here’s list of minimally processed foods to consider:
- Cottage Cheese – Cottage cheese contains relatively few calories and is an excellent source of protein and other essential nutrients, such as B6. Since cottage cheese is versatile and can be used to complement many dishes, you should choose processed products that are low-sodium or sodium free.
- Packaged Salads or Vegetables – Making a salad from scratch, you will have to clean the produce and chopped or shred the ingredients before you realize you needed two of that and only one of this. Minimally processed foods help to reduce food waste and save you time.
- Rotisserie Chicken – If you are looking for a convenient and affordable alternative to less-healthy fast food chicken, try a store bought rotisserie chicken. But, check the food label for sodium content and dietary experts suggest you peel the skin before consumption.
- Plant Based Pastas – Bean pasta might not be considered a whole food to some, but next to sliced whole-grain bread, it's one of the most nutritious pre-packaged, processed foods you can buy that is high in protein and fiber.
- Cereal – Eating breakfast cereals that are high in sugar can cause your blood sugar and insulin levels to sky rocket, followed by a crash within hours and that leaves your body wanting more. So, always check the ingredients list for added sugars, sodium, and other preservatives.
- Matcha Powder – Matcha is a form of green tea produced by processing the actual tea leaves and has been enjoyed in Asia for years. The powder is believed to contain more antioxidants to help protect your cells from damage than some loose-leaf green teas.
- Canned Tomatoes – Canned tomatoes can include extra sugar, sodium, or even fat added during food processing, but healthier versions can save a lot of time over cooking dried beans from scratch. Also, a great source of plant-based protein.
Food labels are the identity card for a minimally-processed, heavily-processed, or ultra-processed food product and provides a list of ingredients by weight in descending order. Although food labels are required on processed and pre-packaged foods, the information is wasted if you fail to read the nutrition facts label. Using this information can be helpful in making healthy food choices. Heart disease occurs when there is a build-up of fatty deposits on the artery walls.
It is wise to watch for common tricks of the trade used by some food manufacturers. Sometimes the ingredients in processed foods are listed in way that might require you to decipher the actual fat, sugar, and salt content. It is important to remember that the ingredients for processed and pre-packaged food products can be listed under different names. Some food manufacturers still like to hide questionable ingredients using long, hard to pronounce chemical names.
FAQs
Plain yogurt and cottage cheese both fall in the camp of healthier processed foods.
Is cottage cheese actually healthy? ›
Is cottage cheese healthy? Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It's made by curdling pasteurized (sterilized) cow's milk — when milk turns acidic, the milk protein separates and forms curds (clumps).
Is cottage cheese good for your stomach? ›
Besides the reasons outlined above, cottage cheese may help with gut health. Since it is often fermented, (a process that helps remove the cheese curds from the liquid) cottage cheese may contain “good” bacteria called probiotics. Snodgrass says probiotics are “crucial” to good digestion.
Is cottage cheese considered clean eating? ›
Cottage cheese is often seen as a go-to food for dieters and “clean” eaters alike due to its high protein content and relatively low-calorie count.
What are the processed foods to avoid? ›
Less nutritious ultra-processed foods can include pre-prepared meals, sausages and nuggets, as well as sweets, biscuits, pastries, buns, cakes and pre-prepared chips. Plant-based meat and cheese substitutes are also ultra-processed, and so might not be as healthy as they are marketed to be.
Is cottage cheese bad for cholesterol? ›
While cheddar cheese and American cheese are the two most popular cheeses, they are also among the highest in cholesterol and saturated fat. Ricotta cheese, cottage cheese, and fat-free cheeses are not as popular, but they are much healthier.
Which is healthier yogurt or cottage cheese? ›
Both boast impressive numbers that make them an excellent choice for a low-calorie, high-protein, and low-sugar breakfast or snack. Cottage cheese does have a slight advantage in terms of a little less sugar while the yogurt has slightly more protein per cup (22 grams for the yogurt and 19 grams for the cottage cheese.
Is cottage cheese good for your liver? ›
Best cheeses to include in a healthy diet are low-fat or fat-free cottage cheese or mozzarella cheese made with skim milk. There are also other varieties of cheese that are available as low fat and fat-free.
How many times a week should you eat cottage cheese? ›
“I would consider limiting cottage cheese intake to 1 cup per day to allow for nutrient variety,” Voelkers advises. Before purchasing, she says to compare food labels as some cottage cheese can be higher in sodium than others, and the low-fat varieties may sneak in sugar.
Is cottage cheese an inflammatory food? ›
A 2021 study of 35,352 postmenopausal women published in the Journal of the Academy of Nutrition and Dietetics reported a connection between higher intakes of dairy foods (including cottage cheese) and lower levels of CRP and IL-6.
Cottage cheese has decent amount of phosphorous which helps in digestion and excretion. The magnesium present in cottage cheese can also prevent constipation. Magnesium has a laxative effect. Which means it draws water into the stools, making them softer and easier to pass through the intestinal walls.
What is the cleanest diet you can eat? ›
A clean diet may include whole fruits, vegetables, lean proteins, whole grains, and healthy fats while limiting highly processed snacks and other packaged foods with added sugar and salt. It may also be associated with terms like plant-based, grass-fed, sugar-free, or gluten-free.
Does cottage cheese spike blood sugar? ›
Low-fat types like cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep your blood sugar in check. Enjoy a quarter-cup of cottage cheese with a half-cup of fruit, a piece of low-fat string cheese, or ricotta spread on whole-grain crackers.
Who should eat cottage cheese? ›
Cottage cheese is a curd cheese with a mild flavor and smooth texture. It's high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus. If you're looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.
What cheese is not considered processed? ›
Popular types of natural cheeses include unripened (e. g., cottage cheese, cream cheese), soft (e. g., Brie, Camembert), semi-hard (e. g., Brick, Muenster, Roquefort, Stilton), hard (e. g., Colby, Cheddar), blue veined (e. g., Blue, Gorgonzola), cooked hard cheeses (e. g., Swiss, Parmesan), and pasta filata (stretched ...
Is cottage cheese anti-inflammatory? ›
A 2021 study of 35,352 postmenopausal women published in the Journal of the Academy of Nutrition and Dietetics reported a connection between higher intakes of dairy foods (including cottage cheese) and lower levels of CRP and IL-6. The same study revealed that eating yogurt was linked to a drop in type 2 diabetes risk.
Which cheese is good processed or unprocessed? ›
The blocks of cheese are then left in a cool, dry place to mature or age until they are ready for consumption. Natural cheese is only healthy when eaten within limits. It is more beneficial than processed milk since it does not have added chemicals or preservatives.
What's better, Greek yogurt or cottage cheese? ›
So far, these two high-protein snacks are neck in neck when considering protein, calcium and calories. But one clear distinction steers the choice: Cottage cheese can be loaded with sodium. Just 1 cup of cottage cheese can deliver 8 to 9 times the sodium found in Greek yogurt.
